From Jillian:
Get Strong by Squatting
If you're new to exercise, working out can be intimidating. The trick is to begin with exercises you can build on. Let's start with the legs. After all, they help support our bodies in the most basic of activities — standing and walking! Try wall squats, the building block of all squat variations. Here's how to get started right now.
Wall Squat
Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back — from the shoulder blades to the lower rib cage — should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat.
When you've mastered the form, kick it up a notch by adding resistance with hand weights. Once you've developed quad, glute, and hamstring strength with this beginner move, you'll be ready to tackle more advanced leg exercises.
Here's a no nonsense video that breaks it down:
Think I'll try wall squats as a warm up for bike riding. Have you tried these type of squats?
~♥~
8 comments:
This is a great exercise & harder than you think if you try to hold it!!! Then add the weights.. woohoo! You can add one of the Swiss exercise balls between you & the wall and/or once you master it, 1 leg at a time! Always ways to kick it up! ENJOY Lee! I know, not the word you would associate with that!!! I did legs this morn!
I have been in physical therapy for a knee injury where the PT has me wall-squatting and once in a squat, you lift one leg up so that you're still in a squat but only using one leg.
They kill me.
I'm dead.
See?
I haven't tried them...you go first! :-)
But that is what I love about her exercises, like Jody said, you can always kick it up a notch.
I wasn't happy with her meal plans. The "customized" plan said I need to stick with 1200 calories, but the meal plan was 1400-1500 calories. Maybe I was being to picky but that didn't seem very customized. but if you are following it, it must work.
Jody - Just starting out with this, how long would you recommend holding the position? 30 secs?
POD - I can tell already this exercise is a killer. I only did one today and I felt it right away after I got on my bike. Glad to find out that your PT recommended it. I'm pretty protective of my knees because the last thing I want is surgery.
Patty - I tried doing one today. I did it, no problem, but sure felt it in my left thigh. About Jillian's eating plan, I only receive the daily email. I haven't signed up for anything else. My eating is something I've created as I've gone along. It's a mix of south beach diet and clean eating. No red meat, low fat, low sodium, low carbs. Frequent meals/snacks. Green tea (your fave!). I don't count calories.
Nice blog.
cool blog.
Lee, just start out & see how long you can hold it. You may surprise yourself & be able to hold it 30 seconds or so. If not, don't get discouraged... gives you something to work towards.. 30 seconds & then a minute. All this depends on your goals & how much you want to challenge yourself. Do you want to see if you can get up to 2 minutes or longer... up to you!!!! HA!
Maybe getting to a minute is your goal & then you can start trying the additional weight or no weight & 1 leg & work from there again!
So many ways to "beat ourselves up"!!! I am sure Kristi from Summer Fitness would have a say in this!
Thanks for sharing that. I have to be very careful with squats because they do hurt my knees. Will have to try it.
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