Squats tone the buttocks and thighs and can be performed anywhere-even with little space. You can use your body weight and the force of gravity as resistance, or incorporate dumb-bells, as we did, to add intensity to the move.
You'll need: 1 pair of 5-to-12 pound dumbbells.
Learn it: Stand tall with feet shoulder-width apart, and hold a dumbbell, one in each hand, at the sides of your thighs, palms facing in. Slowly bend knees, keeping torso still, and lower body toward the ground-until thighs are almost parallel to the ground-then rise back to starting position. Keep knees behind toes throughout the move, and contract abs and squeeze buttock muscles each time you rise.
Do it: Perform squats once or twice a week, and vary the number of reps and sets each time to keep your muscles challenged. Start with 2 sets of 10, and build up to 3 sets of 12.
Step it up: You can add a stability challenge by contracting abs and buttocks as you lift one foot off the floor each time you rise from the squat; alternate feet each time.
Additional Tips: Keep back straight and torso steady throughout the move.
Look straight ahead to keep your neck properly aligned without allowing chin to dip toward chest.
Pull abs toward your spine for a core challenge.
Squeeze buttocks to help keep body still
Keep knees behind toes as you lower toward the ground.
Place feet flat on the floor and hip-distance apart.
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