Fab up your backside...basic squat

It's an age-old question, "How do I fab up my jiggly booty?"

So, for the next few Mondays, I'm going to post different squats and lunges to target the lower body. After all, swimsuit season is just AROUND THE CORNER!!

1. Basic Squat:

Start with feet shoulder width apart, toes pointed forward.

Hands can rest on waist to support the power back.

Next...Bend knees until they are almost parallel to the floor. (If this is painful...STOP! Try not bending down as far, or seek medical attention.)

Sit back through your heels, like you're going to sit on a chair. Make sure knees don't go in front of the toes. Safety First! Knees should stay aligned with the ankles.

Last...Come back up to an almost-straight leg. If you straighten the leg entirely, it makes this move less difficult. Your choice!

Add weights at the hips for higher intensity.

REPS: Beginner: 3 sets of 10

Intermediate: 3 sets of 12

Advanced: 3 sets of 15 with weights (5-10lbs)

Happy squatting everyone!

Lunge

If your thighs are burning after a quick run up the stairs, this one is for you!

Lunge: Glutes, Quadriceps

Start:
-Align feet shoulder width apart, then scoot one foot back until you have a LONG distance between the front heel and the back toe.
-Pull bellybutton in towards the spine and up towards the heart.
-Stand tall, pelvis tucked under
Next: Slowly bend both knees, lowering the entire body down to the ground.
**Front knee stays on TOP of the front ankle or BEHIND. Never allow the front knee to extend over the front ankle

Last:

-Go as far down as is comfortable for YOU. You should NOT feel pain, but fatigue.
-As you come back up, squeeze your "cheeks" aka glutes. I ALWAYS say in my classes, "Pretend you have a $100 bill in your crack! Squeeze tight!"

Switch Feet and repeat the above to tone the other leg!

REPS:

Beginner: One set of 8 reps on each, 10 reps on each. Rest between reps

Intermediate: Two sets of 12 on each leg, rest. 1 set of 12 (holding weights) on each leg. Rest between reps

Advanced: Add weight, holding at your waist. 3 sets of 12 on each leg. Rest between reps

REMEMBER: This is using a large muscle group which will increase your heart rate=burning calories. To keep heart rate up while resting muscles between sets, walk, jog in place.

I can NOT wait to hear how awesome your legs feel and LOOK!!

Enjoy~ Lacee