Want to exercise but don’t have access to a gym? NO PROBLEM! Body weight exercises can be super effective – especially for beginners. Starting today every Tuesday you can check back here for tips to train at home – NO equipment needed!
Today let’s start with a basic squat. Squats are a full-body fitness staple that work the hips, glutes, quads & hamstrings – and even the core! They can help improve balance, coordination and like any load bearing exercise – they improve bone density.
OK – ready to get started?
- Stand with your feet a little wider than shoulder-width apart – hips stacked over the knees – and knees over ankles. Now take a deep breath and smile! This is supposed to be fun!
- Roll your shoulders back and down away from your ears. Make sure you are keeping a neutral spine throughout the entire movement. This will help alleviate any stress on your lower back.
- Take another deep breath in (still smiling) and send your hips backward as you start to bend your knees.
- As you are sticking your butt out – make sure your check and shoulders stay lifted. A trick to make sure that you are not bending forward through the hips: stand with your toes about 6 inches from a wall. You should be able to perform the entire movement without touching the wall.
- Sink down as far as your mobility allows. Work toward getting your hips below your knees – but be gentle and listen to your body – and don’t force anything.
- Once you have gotten as low as you can – engage your core and exhale as you drive through your heels and stand up.
YEA!!! One squat complete! Remember to smile as you start your next one.
A few things to look out for as you are doing your next one:
- Knees coming inward: If your knees are dropping inward during your squat – first try turning out your toes slightly. Make sure your knees are tracking over your ankles and cue yourself to push them out.
- Body leaning forward: The first trick I already told you about – standing in front of a wall. Also – make sure that your weight is in your heels throughout the entirety of the movement. This will help elevate your torso and keep your hips down.
NOW – let’s get back to doing some more squats! How many will you do today?
See you back here next week for another Trainer Tip Tuesday! ENJOY!