Exercise 2: Goblet Squat
The Target: Your thighs and hips
Grab one end of a dumbbell with both hands and hold it vertically in front of your chest (pretend it's a big goblet). Stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position.
If that's too hard: Do the same movement, but without the weight. (You can hold your arms straight out in front of you for balance.)