Tones the Legs: by thoroughly engaging the quadricep, hamstring, and calf muscles
Lifts the Butt: a powerful workout of your glutes, helping to tighten and lift the butt
Strengthens the Core: abdominal and back muscles are needed to keep balance during the squat movement, resulting in a tighter, flatter abdomen and a stronger lower back
Increases joint flexibility: the squat movement utilizes your ankles, knees, hips, and lower back
It is important to maintain proper form to get the best out of this exercise and avoid injury! Here are the essentials:
1. Stand with your feet hip width apart, toes pointed forward
2. Engage your core by tightening and pulling in your abdomen muscles
3. Slowly lower your body as if you were sitting down in a chair
4. Stop when your legs are parallel to the floor, forming a 90 degree angle at your knees
5. Pause in this position before you push down through your heels and slowly rise back up to standing position
6. Give your glutes an extra squeeze when returning to standing position
Things to remember:
*Make a conscious effort to hold in your abdominal muscles while squatting
*Slow Down the movement to increase the intensity of the workout
*Breathe! Inhale as you squat down and exhale as you push up through your heels to return to the starting position
Squats are a very versatile exercise, they can be done in almost any location and can be modified in many ways!!
Adding weights will build your strength, and can turn the squat into a full body workout in one exercise by engaing your upper body muscles
Medicine Ball Squat
Partner Squat
http://www.youtube.com/watch?v=WDGA-vWJ_Cw&feature=youtu.be
Excercise Ball Squat
(with or without dumbbells)
Barbell Squat
Make sure to keep the proper squat form, keeping your knees in line with your toes.
Plie Squat
Grasp a single dumbbell. Now, take a wide stance with your toes pointing outwards and squat down with the dumbbell dangling between your legs. Lower yourself as far as your flexibility and balance permit, and then drive back up
Jump Squat
If you explode upward during a squat and even jump from the ground, you are performing a jump squat. This is a great neurological movement - it will improve explosive and overall strength.
http://www.youtube.com/watch?v=wFXDFX8TDSk&feature=c4-overview&list=UUhIEseWMu7UsgyuhEv2Y6Dg
Pistol Squat
When adding weights to your routine, start with lighter ones first and build as your strength increases
Squat exercises are a motion that your body uses often in real life. Whenever you bend down to pick something up, you will be thankful that, because of your squat routine, you will have the strength and joint flexibility to get the job done!!!
Stay Active Friends
<3 Tight & Tiny
No comments:
Post a Comment