Squat variations are a great way to add variety, not only for your body, but for your mind as well. Sometimes our workouts can get boring if we do the same ole thing. Below are 5 squat variations you can add to your current workout or exercises to get you started.
Squats work your entire lower body, specifically quadriceps (front of legs), hamstrings (back of legs), glutes (butt), and the muscles that make up your calves.
BENEFITS
1. Burns Calories
2. Tones Your Lower Body
3. Stronger Lower Body
4. Reduces Chance of Injury
5. Improves Flexibility
6. Life Activities are Easier
EXERCISES
1. Sumo Squat
2. Prisoner Squat
3. Jump Squat
4. Squat Jacks
5. Squat Walk
There are many ways to incorporate the above exercises into your life.
1. Add them to your current workouts (add 1 at a time or all 5).
2. Do each exercise for 30 seconds, 3x a week. Work your way up to 1 minute each.
3. Do each exercise 10x in the morning and repeat again at night.
4. Use weights while doing the exercises.
Remember, you can always make it less or more challenging, the great thing is, you get to choose. Doing something is better than nothing. It’s all about being consistent.
Make sure you take time to warm-up and cool down properly, at least 5 minutes for each. As always, get your doctors approval before starting any fitness program or workout.
TIP
Manage your expectations. Focus on progress not perfection. We all have to start somewhere. Instead of focusing on what you couldn’t do or how many times you stopped, focus on what you did do: a new move, exercising instead of sitting on the couch, doing 2 more than you thought you could, etc.
To get out of our comfort zones we need to let go of the control, and of the thoughts that tell us we should be perfect. Have fun! Laugh! Be silly! And celebrate your successes more than your “so called” failures.
Have fun and remember that you WILL feel better when you’re done.
Shine Brightly,
Ali
P.S. Enjoy this lean leg workout.
