I'm Beth Hoover and today I'm going to show you how to do proper squats for women. Now squats are a great lower body exercise that will really tone up the back side and work the whole lower body. Today I'm going to show you two variations of a squat. What you are going to need for the squats are a set of dumbbells. Now if you don't have any dumbbells then you can do this exercise with just your body weight. So we're going to begin with the squat with your feet hip width apart. You're going to pull the abdominals in tight, keeping your back straight, you're going to sit down as if you are sitting back into a chair. Now it's very important when you are performing the squat to make sure that you keep your knees behind the toes. You want to keep your chest lifted and your abdominals pulled in tight. Again, make sure that you are keeping the knees behind the toes and press through the heels when you stand up. When you press through the heels that's really going to help to keep that weight shifted back and keep your knees behind the toes. For the second exercise we're just going to step out, go into a wider stance with the toes pointed out slightly. We're going to bring the dumbbells if you have them to the center of your body and we're going to lower down into a wide plie squat. Same thing here, keeping the abs tight, really keeping those knees behind the toes, chest lifted and squeezing the glute muscle and the lower body when you stand up. This one is great because it really targets that inner thigh as well as the whole lower body.