In this article we introduce you to squats and lunges.

Just like the upper body, the lower body benefits from a good warm-up like jumping rope.

1. Squats - For squatting you must have strong legs, strong muscles, and a strong mind. Begin building your legs from the bottom up. Squats are all about the lower body, and the squats are the most basic. You will gain the most from squats if you begin performing them from the ground up. In fact you will begin your squats with the feet shoulder width apart. From there move the feet in closer until your form is correct. Keep the back rigid and the shoulders stacked directly over the pelvis. Hold the hips very firm. Squeeze the muscle of the knee and don't lose contact with the floor. Then lower until the knees touch the floor and then repeat for reps with good weights. Then make the leg a little stiffer and move upward. Begin the squatting at the lowest level possible for your individual body weight. Begin light and build the weight by the third or fourth week. You should do sets of 3-5 repetitions in this position, and your form must look correct before moving on. If you do not hold form remember it will break down, and if you make it strong you will get fit.

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2. Lunges - lunges are great for a full warm-up or conditioning. I find this to be a better warm-up than a full stretch. To perform lunges you must make a good leg. They are more the upper body then the leg, and you should develop upper body muscles for success in your squatting. To go for lunges you should stand tall (about shoulder height) and step forward with your left leg. Then bend your right knee up behind your right ankle and touch it to your head. Bend the front knee over your toes. With your back leg slightly bent your front knee will also drop down to touch the floor. From there just lower slowly and repeat the leg flexed. Repeat with your right leg now.