Squats
A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required. | |
Workout focus: | Bum & thighs |
Type of activity: | Strength. |
Benefits: | Strengthening/toning of the leg muscles also increasing the mobility and strength of the knee joint. |
Time needed: | 5 minutes. |
Intensity level: | Easy to moderate |
Instructions: | Begin by standing with your feet slightly wider than your hips and toes pointing very slightly outwards. Tilt your pelvis/hips backwards so that you feel a mild tightness in your lower back - hold this position. Now lower your bottom towards the level of the backs of your knees (no lower); imagine you are trying to sit on a seat that is slightly too far away - breathing in on the way down and out as you stand back up. Try to avoid allowing your knees to go out beyond your toes on the “crouching” part of the exercise. |
How to make it more difficult: | Begin by trying 5 sets of 10 with a 30 seconds rest between each, then either increase the repetitions or reduce the rest. You may find that going down only half way is enough to begin with and eventually you will be able to get your bottom to the level of your knees – but, don’t go any lower for the time being! |
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