Basic Legs: PART TWO The Squat

Well, we have learned the lunge, and now we are onto the squat. Here goes!

Basic Leg Workout: PART TWO

The Squat

Objective:

To build strength in quads and glutes.

Starting Position:

Feet shoulder width apart, toes facing forward, standing tall, chest open, hands on hips or down by your sides.

Movement:

Bend your knees, stick your booty WAAAAAY out, and squat down. Tada!

From Collages

Trainer Momma Tips:

Keep your chest up, don't let it fall forward.

Also, the deeper the better, bend those knees!

Try to squat so your legs form a 90 degree angle. Don't go too far down, no lower than 90 degrees.

I can't say it enough -- shamelessly stick that back side OUT!

Keep the heels on the floor.

From Collages

You Should Feel It:

In your glutes and quads the most.

Workout Ideas:

-Do 15-20 squats. Repeat that sequence 2, then eventually 3 times.

-Do 15 squats, hold it for 15 seconds. Repeat that sequence 2, then eventually 3 times.

Take It Up a Notch:

Add dumbbells in both hands. Start out small (5 lbs), then work your way up (15 lbs.)

From October 2009

Take It Up Another Notch:

-Plies: Rotate your toes out, and do a grand plie (remember those ballet classes from 2nd grade? They are coming in handy!). Keep the heels down. Add a weight to hold in the middle (10-35 lbs) to make it more challenging.

From Collages

-Narrow Squat: Start with your feet very close together and squat down. Add weights (5-15 lbs) for a bit more of a challenge.

From October 2009

-Hold It!: My favorite! Do around 15-20 squats, then hold it at the bottom for 10-30 seconds. Ouch, baby! You should challenge your husband with this one -- who can hold it the longest? :)