Want tight and shapely legs? There isn't a leg exercise on the planet as effective as squats.
Starting Position
Stand tall with your feet closer than
shoulder width apart with a slight bend in the knees.
Hold a dumbbell in each hand and rest one on each shoulder.
Movement
Lower your body by bending from your hips and knees stopping when
your thighs are parallel to the floor.
Contracting the quadriceps muscles (front part of the leg),
slowly return to the starting position stopping just short of your
knees being fully extended.
Key Points
- Exhale while returning to the starting position.
- Inhale as you lower down.
- Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
- Think about sitting back in a chair as you are lowering down. Push off with your heels as you return to the starting position.
- You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead
- Perform two to three sets of 15 repetitions every other day.
Want more information? Visit the Bob Greene Total Body Makeover support board. This
eDiets Support Board is for members who are following Bob Greene's "Total Body Makeover" guide to fitness! Use this forum to ask questions, learn from one another and support each other as you strive for better health and fitnessBurn Fat, Tone for Spring
More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
