Exercise 1: bodyweight squats
Squats are also called the queen of exercises. This is because they train the legs, hips and glutes more effective than almost any other exercise. This makes them perfect for losing weight quickly and toning the body in these areas.
You should definitely pay attention to the following points while doing this exercise:
No hunched back or exaggerated hollow back:
Your back should remain straight during the whole exercise. Therefore, it is best to do a few squats next to a mirror and check that you don’t have a hunched back or an exaggerated hollow back. A slight hollow back is fine, however.
Deep squats for maximum effectiveness:
During a properly executed squat, you go down further than 90 degrees. The 90 degrees in this case refer to the angle between the upper and lower leg while squatting down.
If you can’t get below 90 degrees or if you have a hunched back or a strong hollow back, you should stretch more often to become more flexible.
Here you can find a video for the execution of squats.
If bodyweight squats are not really challenging for you anymore, it is recommended to use some extra weight. For example, you could use adjustable dumbbells, which you can also use for many other exercises.