Wild Women Wednesday

Wild women are squatters!  Huh?  What?  Did you just say I look like a fireplug?  No, no, no... I'm not trying to be cheeky (sorry, couldn't resist)... and I'm not talking about stealing property or what we do in a filthy garage rest room (and you KNOW who you are)!

We're talking about exercise here, and today we're getting to the bottom line - your booty!  Prevention Magazine had a great article about workin' that thang so it's toned and tight, and one of the best exercises to work the lower back, glutes, quads and hamstrings is the squat.  So I searched for a bunch of pictures on google to put to most of the exercises mentioned in the article (see link at end of post to go there yourself), because I'm a visual learner and need to see what I'm supposed to be doing.  No buts about it, these work!

So... look it over, and try a few to maximize your assets!  And remember, ALWAYS check with your doctor before beginning any exercise program.  The last thing you need is to come into the office wearing a sling around your bum because you strained your derrière.  Yeah... explain that one clearly!

Blessings,
Linda

1. Chair Squat

Stand with your back to a chair seat, shoulders rolled back, chest facing forward and chin up, feet shoulder-width apart. Slowly lower your butt to the chair seat, tap it on the chair, then slowly rise. Repeat 15-20 times.

2. Standard Squat
Stand with your shoulders rolled back, chest facing forward and chin up, feet shoulder-width apart. Rest your weight in heels (you can lift your toes slightly off ground to serve as a reminder). Swing your hips back, don’t bend knees into the squat position until your hips are all the way back. Stick your butt out, and aim to have your thighs parallel to the ground. Repeat 15-20 times.

3. One-Legged Squat
Stand to the side of a pole or some other stable structure, gripping it with your left hand. Raise your right leg and hold it out straight. Keep proper squat form, bending at the hips and lowering your left knee, taking care that your back is not bending and that your left knee is not going out past your toes. Return to standing, repeat 15-20 times and then switch sides. 

4. Side Squat
Stand with your legs together, shoulders rolled back, chest facing forward and chin up. Your feet, again, are shoulder-width apart. Step to the side with the right leg and lower into a squat. Then stand up, bringing the left leg in to meet the right. Do 10 squats in that direction, stop, and head back for 10 more in the opposite direction.

5. Squat Jump
Stand with your shoulders rolled back, chest facing forward, chin up and feet shoulder-width apart. Rest your weight in your heels and swing your hips back into a full standard squat. From the squat position, jump up and land in a squat position. Repeat 15-20 times.

6. Squat Kick
Stand with your shoulders rolled back, chest facing forward, chin up and feet shoulder-width apart. Rest your weight in your heels and swing your hips back into a full standard squat. From the squat, rise up and kick your foot forward. Repeat 10-15 times; take a 10-second break; then repeat with opposite leg.

7. Goddess Squat
Stand with your shoulders rolled back, chest facing forward and chin up. Assume a wide-legged stance (wider than shoulder-length apart), pointing your toes out to either side, like a plié. Bend your knees so your thighs are parallel to the ground and your butt will remain under the body, not sticking out toward the imaginary wall behind you. For an added challenge, jump up, keeping legs wide, and land in the modified squat position. Repeat 15-20 times.

8. Sumo Squat with Karate Kick
Stand with your shoulders rolled back, chest facing forward and chin up. Assume a wide-legged stance, toes pointing forward. Swing your hips back into a standard squat. Return to standing while kicking right leg straight in front of your body. Return to the standard squat position and do the same on the left leg. Alternate for a total of 20 reps.

9. Goblet Squat
Stand with your shoulders rolled back, chest facing forward and chin up. Your feet should be shoulder-width apart. Clasp your hands in front of your chest, elbows extending away from the body (or hold a dumbbell vertically in front of your chest from one end). Swing your hips back into a standard squat and lower as far down as possible—further than a normal squat. Think about bringing your butt as close to the ground as you can. Keeping your weight in your heels, push yourself back up to the starting position. Repeat 10-15 times.

Read more: http://www.prevention.com/print/31206?cm_mmc=Spotlight-_-1068286-_-10092012-_-9-Ways-Shape-Your-Butt-While-You-Sit-read-more#ixzz28u0jtyl8