March 25, 2019

Master Your Squat

Fit Body:

Master Your Squat… First

The Squat exercise is a foundation exercise for countless moves. Once you master proper form, adding in weight combo exercises, balance and agility challenges and even flexibility moves, will keep workout boredom away. Master your squat form first though to prevent injuries and increase exercise effectiveness.

Begin standing with your feet hip-width apart. Bending from your knees and hips, lower your body until your hips are just about level with your knees. To allow the sit-back angle, bring both arms forward to counter-balance your weight. Both feet should be flat on the floor. Both knees should be lined up over your ankles. Your hips should be back. Both shoulders should be down and back with your spine lined up (your spine should not be vertical, but should be in proper alignment.) Your chin should be slightly down toward your chest further insuring proper spinal alignment, which includes the cervical spine of your neck.

Squat and Reach Exercise

Fit Body:

Squat and Reach Exercise

The squat is a functional exercise. A functional exercise means you perform the squat-motion many times throughout the day. This is the exact motion used to pick something up off the floor. Practice this motion with a Squat and Reach Exercise. Begin with your feet slightly wider than your hips. Bend your knees and hips, and sit back and down into a squat. Lower your body about six inches. Pause and reach your right hand forward and toward the floor, then return to standing to complete one rep. Repeat your squat and reach forward with your left hand, then return to standing. Do 10 reps total.

 

*Consult your physician before performing exercise.

Make the Squat Your Essential Exercise

Get Fit Quick Tip:

Make the squat your essential exercise!

A squat is a functional exercise. A functional exercise is a movement required often during your activities of daily living. How many times do you sit down and sit up during your day? Lots! Make the squat movement pattern your essential exercise. That means your main focus during a workout is to master, progress and challenge your squat exercise. Doing so will make this motion during your day much easier!

Here’s how to begin:

Hold a weight in each hand. Stand with your feet hip width apart. Bending from your knees and hips, sit back and lower your body down about ten inches. Pause for one second to reduce momentum, then stand up to complete one rep. Do eight to twelve reps in a slow and controlled pattern. Keep your spine aligned and belly button in.

 

*Consult your physician before performing exercise.

Master Your Squat!

Get Fit Quick Tip:

Master Your Squat Exercise…First.

Work your legs and core all in one move with a squat. Mastering proper form on your squat opens the door to endless additional variations. The squat is also a functional movement, meaning you stand up and sit down countless times during your daily activities. So having adequate strength to do so properly means a reduced risk of injury.

Begin by standing with your feet hip-width apart. Extend both arms straight out in front of you to help counter-balance sitting back. Bending from your knees and hips, sit back and lower your body down about 6 inches to start. Stand up straight to complete one rep. Here are you essential form points:

Keep your shoulders down and back.

Keep your chin parallel to the floor and ears directly over your shoulders.

Maintain neutral pelvis.

Pull your belly button in.

Maintain knee alignment over your ankles.

 

Consult your physician before performing exercise.