The squat is one of the simplest exercises any woman can do. All it involves is bending at the knees into a sitting position then straightening back up. Resistance is provided in the form of body-weight or hand weights and you can adjust the level of resistance as your physical fitness improves.
This simple little exercise can work wonders, turning your flabby rear end into a toned and shapely backside.
Like any exercise, correct form is vital to avoiding injury when doing squats. If you’re just starting out, try a chair squat first to learn the correct form.
Stand with your back facing a chair and feet spread to shoulder width apart. Initiate the bend from the knees and very slowly sit down on the chair. Your knees should never extend over your feet and feet should remain firmly planted on the floor. Tighten up your abs while bending down. As you lift back up from the chair, tighten up the buns and hamstrings.
Pay attention to your body, pain is a good indication that you’re not completing the move correctly. Stiffness however, is likely to occur the first few times after trying the move.
Once proper form is understood, simple variations allow the squat to become a full body workout. Free weights, medicine balls and other pieces of exercise equipment can be used. Working to burn fat and creating sleek, beautiful muscles in the upper thighs, lower back, calves, legs, hamstrings and abs.
Body Weight Squat
- Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward.
- Bend your knees and stick your butt out to the back as you squat.
- Once your thighs are parallel to the ground, use your legs to push yourself back up.
- When you are in the down position, you can extend your arms outward to help keep your balance.
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