Oh here is the dreaded day! Day 2 of Week 2 has finally arrived and I don’t know about you but I am faced with a serious challenge. If you remember the schedule for Week 2 you will know that today’s challenge is none other than squats! A serious weakness of mine.
How can they be done so easily by so many people?? I still do not know myself, yet I must do them. Thankfully because it is a challenge it can done throughout the day and does not need to be done all at once!
- Do 30 Squats
- Holding the squat for 2 seconds each rep!
How to do a Squat:
- Stand facing forward with your chest up.
- Place your feet shoulder width apart or slightly wider. To help keep your balance, extend your hands straight out in front of you. You can also bend your elbows and/or clasp your fingers.
- Lower your butt slowly as if you were going to sit down on a chair. While lowering keep your head facing forward as your upper body bends forward slightly.
Tips For the Perfect Squat:
- Inhale when lowering body, exhaling when pushing back up.
- Keep toes pointed forward.
- Engage your abdominals.
- Do not use your hands to help you push back up.
- Don’t allow your chest to drop and sink onto the tops of your thighs.
Try to avoid these common Mistakes:
- KNEES GOING TOO FAR FORWARD. Your knees shouldn’t pass over an imaginary line that comes straight up from your toes.
DOING SHALLOW SQUATS. Try to go as low as you possibly can. The deeper you go, the more your glutes and hamstrings have to work.
ROUNDING YOUR BACK. rounding your back is dangerous because it places undo stress on the intervertebral discs, which act as shock absorbers and are highly susceptible to injury.
- LOOKING WAY UP. you want to maintain a neutral arch in your cervical spine, not just your lower back. That means looking directly forward.
Why do a Squat?
Squats are a beloved move by many people who exercise. Why? They help build and tone your leg muscles but they also help for full body muscle building. They help improve both the upper and lower body strength. Squats are also one of those exercises that burns through calories, which is great news for those of us with a sweet tooth. A squat works to tone the butt, abs basically the whole body. It also improves your balance.
A few photo suggestions:
- A Naruto Pose
- A selfie in your exercise clothes
- A photo doing one of the moves
- A before and/after pic
Any who, good luck with the challenge and remember to record your progress and share it with the #OtakuMoves! How was/is this challenge for you?