The squat is one of the most powerful and simple exercises you can do. Not only does it engage the large muscles of the legs and bottom, but when used with correct form and attention, it will also give your Abs a serious workout! Making this deal sweeter, as if it could be, the squat also releases a small amount of growth hormone which is the body's natural fat burner! Win-win for every-body!
THE DIY HOW-TO:
1. Grab hold of a sturdy door handle, kitchen table or bathroom sink
2. Stand with your feet shoulder width apart and feet pointing forward
3. Bend your knees and pay particular attention to keeping your core & abs tight, this will in turn help to keep your back straight!
4. Sit into the squat until your thighs are parallel to the ground and then start the upward movement!
5. Do not fully straighten your legs, at 95% it's time to sink back down and into the next squat
For maximun results repeat daily, increasing the time and intensity of the exercise as you go. For example, on days 1-3 repeat squats for 1 minute, on days 4-6 repeat for 1.5 minutes and on days 8-9 repeat for 2 minutes. Keep increasing the time spent on the exercise in this fashion and you will soon have the perfect behind. No sweat; well, maybe a little!
IMPORTANT: Avoid injury by starting your regime of squats at a low level, and as you're legs get used to the exercise, slowly increase the duration and intensity!
- Paul O'Callaghan from evofitness.ie