The Squat
Squats are one of the basic and most common exercises for the human body. The main emphasis of the exercise is on the quadriceps and the glutes, but it also involves the hamstrings, the calves and the lower back. Not surprisingly, the squat has the potential for bigger and faster muscle growth than many other exercises.
Squats can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! They are a very functional, compound exercise that you use for every day life. Example, you get up and down off a chair, a toilet, in and out of a vehicle, you pick up something off the ground. All of these involve leg strength. And squats will give you a nice butt lift without the plastic surgery. If you're looking to develop great leg strength, burn some calories and fat, then do your Squats Daily!
How to do a Squat?
Start with feet about shoulder width apart, where they feel comfortable in a standing stance, pull your navel toward your spine (suck it in), shoulders back and down, chest lifted. And imagine there is a chair behind you, sit back just until you feel comfortable, going only as deep as you can then stand back up. What you Do Not want to do is have your knees go over your toe line, you will bugger up your knees doing this. You should always see your toes. You should have most all of your weight in your heels. As you stand up you exhale and squeeze your glutes on the up.
Confused? Watch this tutorial...
Note: you do not need to use weights.
To improve your leg strength, fitness and burn some fat all you need to do is commit to a Number and do it 3 times/day. Best to do it right before Breakfast, Lunch and Dinner. If you forgot and didn't have time, then do them all before bed or while you are cooking dinner or while brushing your teeth. But really who doesn't have time to do a few squats? I promise you will feel much better about yourself and much more confident after a couple days on this challenge.
I am committing to do 30 squats 3 times a day for the first 3 days, then I will do 40 squats the next 2 days and the final 2 days of the 7 weekly challenge I will do 50 squats 3 times a day. Note: you don't have to move up like this, you can just pick one number and do it all 7 days, I just know that 30 will get too easy after day 3...so am I challenging my body.
What is your number that you will choose? Post up your number on my Facebook Page and be sure to motivate and support one another on this Challenge!
Good luck!
Until next time,
