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Squats: Squats have long list of benefits. This position works on your quadriceps, hamstring and calf muscles. It is one of the most effective exercises to tone your Hips. Squats also engage your core muscles and upper body muscles. In fact Squats can be considered as full body workout. When you do intensive squats with proper technique your body releases growth hormones, which are very essential for muscle enhancement. Increase the repetitions for maximum and fast results. Try variations such as Jump Squats, Squats with weights etc. Do's: • Legs shoulder width apart, squat down until your back is arched • While going down your knees and feet should be in the same line. • Tuck your navel in and hips should be pushed backwards. • Your back should be straight while doing the movement. Don'ts • Going fully down with a wrong technique. • Attempt heavy weighted squats at a beginner level. • No straight line of Knee, feet and pelvic while performing • Going beyond your fitness level • Wrong movement and posture