This squat is as simple as standing with your legs 2-3 feet apart and leaning forward so that you hands touch the floor. Lower into a plie squat with your hands still on the floor and look just past your finger tips. Both the up and down of the squat should be down as slowly and deliberately as possible.
Start out doing 20 of these as many times today as you can or try a modification of a drinking game. Think of a word you use many times throughout the day (eg. “file” if you work in an office). Do 5 of these squats every time you have to use that word. Then think of another word that you use less frequently and do 10 squats every time you use that word.
At least once today, see how many of these squats you can do in a row before you get sore, but be sure not to push yourself past the point where “sore” becomes “pain.”