Squats are an amazing exercise!
The squat exercise is what’s known a compound movement meaning it incorporates many muscle groups. Many people think that squats are a leg exercise. While they definitely do work your legs, they’re also a great core exercise.
In Fact- Squats have long been a favorite of fitness trainers because it intensely works the 5 following areas:
How to Perform a Proper Basic Squat Movement
To start on the way to achieving the 30 day squat challenge results you want, learn how to do the basic squat step by step.
- Stand with your feet shoulder width apart, lift your chin up and push your chest up and out.
- Raise your arms up in front of you to the shoulder height with the palms down, just like you are getting ready to dive into water.
- Squat down like you are about to sit in a chair. Your thighs should be parallel to the floor. It’s easy if you arch your back slightly and put your weight in your heels.
- Return to a standing position.
Squat Variations (VIDEO)
Check out these 20 (seriously, 20!) ways to drop it low and get a serious workout.
What If You Can’t DO a Squat? (VIDEO)
Squats can be a pretty intense exercise so it’s always best to start slow and work your way up. If you think you might have trouble with the basic squat movement, don’t worry! Below we’ll go over a modified version of the squat to help you get started…
Modified Squats for Plus Size Exercisers
Here’s a great video from Coach Tulin that explains how to modify the squat. Coach Tulin explains…
I struggled with squats when I started on my journey to fit as a plus size woman at over 350 lbs. When I started working out, it was with Shaun T and Insanity. I could not do anything they did in the video. Lunges, squats, split squats, burpees, …. how do you do them when you are plus size? How does it look when other women who have a tummy are doing them? Does their stomach get in the way?
Watch a couple of the modifications I used to build up in my ability when it comes to doing squats as a plus size woman on a weight loss journey. How to apply all the experts information to my body and my journey.
The 30 Day Squat Challenge
The challenge includes 5 different types of squats:
Narrow Squat with Back Kick
Basic Squat with Side Leg Lift
Squat Challenge Schedule
The challenge starts slow so take it easy and focus on making the movements smoothly. We don’t recommend jumping ahead to day 30 (unless you don’t plan on walking for few days!).
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
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To your health!
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I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
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5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.