Summer Shape Up: Hot Legs!

Looks like short season has arrived!  Check out these simple squat exercises that will work to strengthen your quads, hams, calves, glutes, core and balance!  Oh, can't forget outer and inner thighs here too! 

The squat is one of the most functional exercises.  Squats work the large muscles of the legs, improves stability and low body strength which leads to performing daily activities with ease.  The same muscles are called upon when we sit going up/down into a chair and coming up/down from the floor to standing. Squats should be part of your exercise program, there are a variety of ways to perform squats, so you should never get bored or plateau.  

Try these squat variations out.  What you'll need:  a wall, medicine ball, and a bit of motivation(see picutre for more details):

• Wall Squat
• Wall Squat with medicine ball between thighs, squeeze ball while holding this squat.  Helps to tone up those inner thighs.
• Wall Squat with medicine ball rotation.  Yes, you guessed, say hello to the obliques. responsible for spinal rotation.
• One Legged Squat (perform until fatigued for these variations) 1 of 3
• One Legged Squat with rotation and leg abduction (out to the side).  Tones the outer hip muscles, saddlebag area and obliques. 2 of 3
• One Legged Squat with rotation and leg adduction (inner thighs again/obliques).  3 of 3

These one legged squats are a great opportunity to challenge balance, core must worker harder here and great low body results are produced with balance exercises! Also, multiple muscle groups used at once, both efficient and effective! 

Note: Perform cardio for several minutes to warm up the muscles.  Always remember to engage the core and place feet under hips.  Wall Squats and variations, hold as long as you can, repeat a few times.  Alternate with other strength training exercises and/or cardio intervals.

Enjoy!

Lynn MacDonald, ACE Personal Trainer/Registered Yoga Teacher