Exercise of the Week - Week 4

We are half way there in our commercial break challenge!

I hope you are having fun building your exercise capacity (2 minutes at a time). At this rate we will never look at our commercial breaks the same. 

This week - Body Weight Squats

Please follow the step by step instructions listed below for proper technique and to avoid injuries. If you have prior knee limitations, try performing each squat to the initial point of pain then return to the starting position.

Step 1

• Starting Position: Begin standing with your feet slightly wider than hip-width.

• Toes turned out slightly.

• Your hands are by your sides with your palms facing inward.

• Pull the shoulders down your back toward your hips.

  Step 2

• Engage your abdominal/core muscles to stabilize your spine. Keep your chest lifted and your chin parallel to the floor.

• Shift your weight back into your heels.

• Begin to push hips toward the wall behind you.

Step 3

• Downward Phase: Begin this phase by hinging at the hips, shifting them back and down. 

• Your hips and knees bend simultaneously. 

• Try to prevent your knees from traveling too far forward past the toes.

• Keep the abdominals/core muscles engaged and try to keep your back flat (do not tuck the tail or arch the low back).

 Step 4

• Continue to lower yourself until your thighs are parallel or almost parallel to the floor. 

• If your heels begin to lift off the floor or your torso begins to round, return
  to start position. 

• Be aware of any movement that may occur at your feet, ankles and knees. 

• Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.

Step 5

• Upward Phase: While maintaining your position.

• Exhale and return to start position by pushing your feet into the floor through your heels.

• The hips and torso should rise together. 

• Keep the heels flat on the floor and knees aligned with the second toe.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing position.

Squat your way Well
 Mrs. Nez