The best all-around bone-building exercises. Squats and lunges strengthen your hips, thighs and butt and load the spine.
The squat (pictured)
Starting position: Stand with your feet shoulder-width apart. Keep your back straight (don't hunch) and your shoulders over your toes (don't lean back).
The move: Bend your knees until your thighs are parallel to the ground; if you are uncomfortable squatting that far down, bend only until you are comfortable.
What to watch for: Keep heels down; make sure your knees face forward and that they do not bend past your toes. If you find that you are sticking your butt out, that means you are doing the squat correctly. Hold your head straight with your eyes focused in front.
Repetitions: Start with a set of four to six repetitions; aim for 10 to 12. Do one set, rest for one minute, then do a second set. For more challenge, add small hand weights or a barbell. Get supervision when using a barbell for the first time to ensure that you are using the proper technique.
The lunge
Starting position: Stand with your feet shoulder-width apart (you can lightly grip the back of a chair for support).
The move: Step forward 45 to 60 centimetres, then lower the knee of your back leg so that it is about three centimetres off the ground. Pause for a breath. Your step should be far enough forward that your front knee is above your ankle (but not past it).
What to watch for: Keep your back erect and your abdomen drawn in. Keep your hands on your hips or put them out at your sides, or hold on to a chair for balance.
Form: You have several choices: alternate legs for each lunge; complete a set on one leg, then the other; or do this excercise as a "lunge walk."
Repetitions: If you're a beginner, start with a set of four to six lunges; as you get stronger, aim for a set of eight to 12 lunges per leg. Rest for one minute between sets, then do a second set. If you can easily do 12 or more repetitions, increase the challenge by holding weights.
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