 |
||||||
        |
||||||
|
Workout 1 (PDF)
|
Browse > Home /
Fitness / Squats SQUATS!! Ok, I love squats! Plain and simple, there is nothing that can tone your lower body like the infamous squat! They will help shape your behind and keep it from sitting on the back of your legs or disappearing altogether, which does seem to be an issue as we age! Not only that… the variations are practically endless. But, before I get ahead of myself, let’s just tackle the basics here. Squats very simple to do, and very EFFECTIVE!! BUT… some tips first, so you make them as effective as possible and prevent any injuries.
Squats look funny because your butt is WAY out, I mean WAY out behind you, abs are tight, and chest lifted like you are looking up. ...Kind of like the out fielder on the baseball field squatting down ready to catch the fly ball...
****VERY IMPORTANT…. KNEES ALWAYS, ALWAYS are behind your toes. So that means that you should see your toes when you are in the squat position.
• Core tight • Butt out like sitting in chair • Weight in heels • Knees behind toes, always, always, always!!! • Chest up So, let’s squat!
…We begin in the Neutral position which means…
Be sure not to lock your knees when you come to the top. Good job….. Nice, so now that we have the attention of your lower body, lets shape it a bit more with squat pulses… these are killers, BUT will really shape your lower body!
So squat like before, only
this time stay half way down and do little pulses… that’s it…
Repeat this pattern 4 times… Uh huh??? I know you feel that!! Take a walk and a big drink! More variations…
SQUATS WITH BICEP CURLS
Now add the Biceps…
Ahh, looks good…
REALLY GOOD!!! ONE LEGGED SQUATS Assume neutral position, BUT this time all your weight is on one leg. So the other toe is just barely touching the ground for balance sake.
So squat:
· Give me 12 on each leg · You can do the pulses also… 8 each leg · You can also tap the non weight bearing leg out to the side as you squat down
I know, you love squats too, don’t you? Can you believe how good your legs and butt feel? Take a walk, don’t stop moving….
HOVER SQUATS These are cool and you can do these anywhere… at your desk, by a bench, anywhere there is a chair or not. Same basic squat position.
If there is a chair behind you, squat like you are going to sit on the chair… BUT WAIT… don’t let your butt touch, just hover over that chair or bench….
WALL SQUATS WITH THE BALL Place your big swiss ball against the wall, positioned around the small of your back. Now,
bring your feet forward so you are leaning back with your weight resting
against the ball.
Slowly squat down and back up. You will notice the ball moves with you.
You may also add bicep curls to this.
WALL SITS You all are probably familiar with this one from gym class. Back against the wall pretending you are sitting in a chair and hold for as long as you can… THEN count to 5. Come up rest and repeat 2 more times.
As you can see the variations on squats are endless… Be creative and feel the burn.. see your lower body become strong and shapely. Don’t forget to stretch out those lower body muscles when you are done. We want long, lean muscles, not short bulky ones! Follow our Alive , Fit & free stretching suggestions for the lower body.
Get started today! Contact us. The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site. |
|||||
 |
||||||
Website design by:
