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Stand with feet shoulder-width apart, holding a single dumbbell in front of chest with both hands, elbows bent and palms pressing into ends of dumbbell.
Lower into a squat as close to floor as you comfortably can, pressing elbows against inside of knees. MAKE IT EASIER: Squat with knees bent 90 degrees -- no lower.
Raise hips so that legs are nearly fully extended, bending forward at waist so that elbows stay glued to knees and upper body remains in tucked position.
Return to low squat.
Do 20 reps.
Month 2: Do 25 reps; after every 5 reps, hold in a low-squat position for 5 seconds. Month 3: Perform the move without a dumbbell: After every 5 reps, hold in a low squat for 5 seconds, then walk hands out to full push-up position and back to return to squat.