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Exercise without a Gym: You don't know Squat!

Posted May 22 2008 8:09am

Here is yet another exercise you can do at home without the gym. I’m always looking for exercises that take just a little bit of time and work out a lot of areas of the body. The squat, if done correctly, works those muscles in the behind and flexes them till they are smooth, taut, and looking good. So your glutes are benefiting, balance is getting better, thigh muscles are gaining strength, and your core muscles as well as the joints in the hips and the knees are becoming stronger. There’s a catch though; you have to do them correctly or the benefits will diminish and you could even risk injury.
I’m doing squats while I’m writing this so I can explain to you how do do a good squat. But heck, what do I know, here’s a video that will show you children doing (http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov) proper squats and how avoid bad squats. (Okay, they are not children but they are a heck of a lot younger than I am.)

Just forget about the squats that you see at the beginning. The ones where the two kids are doing them very fast; you could easily sprain your back if you tried to do squats like that. I do like the front and side views though, and I like the descriptions that accompany the squats.
Here’s what I do. I stand with my feet just about shoulder length apart, as I begin the squat I lower my behind down, making sure my knees stay directly over my feet. It’s always important to keep an eye on what your spine and core are doing. Your weight should be balanced on your feet, try to keep your heels down and your body balanced evenly and in control. Your behind will lower below your knees. Spine is upright but not leaning forward. Good now stand up. Yeah, right… try to get up with control!

When I do squats I put my arms out at an angle of around 90 degrees to the floor, I find this helps with the upright spine and balance.

If all this seems terribly complicated, it’s not really. It’s a simple move that with a bit of practice you’ll easily master. And remember, squats build strength in your legs and give definition to your glutes. They enhance your ability to jump and give power as well as strength to your legs. It may be just one exercise but it works a heck of a lot of muscles and gives better definition to many parts of your body, including a few you don’t normally get to see but which attract attention from admirers!

So now, you do know Squat!

And if you want to see just how beneficial that can be to your glutes, check out this video it’s hilarious! Let me know how you do that!

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