No Weights. Just You. Part 2
IntoFit | September 15th, 2008 | Workouts - Strength | 6 Comments »
Here are two more exercises you can do at home with your own body weight! These are great for your legs and your butt! I know a lot of people are afraid of squats, but let me tell you – they have changed the way my butt looks. FOR REAL! I can honestly say I no longer have my mothers butt. Not that my mother doesn’t have a nice butt, it’s just that, well- it’s not the one I wanted.
- Squat
Stand in neutral. Feet hip distance apart, knees over your second and third toes. Place a chair 5 or 6 inches behind you. Squat down to 90 degrees as if you were going to have a seat in the chair, but don’t sit. Come back to standing by pushing through your heels and squeezing your buttocks. Activate your core throughout this motion to prevent your lower back from arching. *Pretending you are going to sit will help keep your weight behind you and avoid putting unnecessary pressure onto your knees.
- Bridge
Lie on the floor facing the ceiling. Bend your knees, keep your feet on the floor – hip distance apart. Activate you buttocks by squeezing them as tight as you can. Lift your butt and lower back off the floor and raise them to meet your hips – pushing through your heels. HOLD here for 3 seconds, squeezing your butt the whole time, come back down, about an inch from the ground (still holding the squeeze) but don’t let that butt touch the floor. Repeat 15 times. *Watch that your knees don’t splay open and that you do not arch your lower back.
I’ll be back with more later this week !
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