Exercise of the Month

So some months I will highlight a different exercise. This month’s exercise is THE SQUAT! Eeek

Yes, we hate them because they are a pain in the butt (knees, thighs, calves) but do them because they really work.

The squat is one of the most effective strength exercises for toning and building muscle in the thighs, hips and buttocks…..and that is the area I need the most help with! They are also good for strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

I have bad knees and when I do squats I can just hear them pop, grind and crack…HOWEVER, my doctor said they are great for building strength in my knees and legs which will help with my problems. Basically the stronger I get in my legs the less pressure on my knees. I have been trying to do some form of squat exercises at least 5 days a week this month and I have to admit that as I build strength they seem to be getting easier to do and in some cases causing less pain in my knees.


So here some squat exercises to help get our bottom half looking fabulous!




1. Basic Squat

 2. Basic Squat with One Dumbbell (or a medicine ball)

 3. Basic Squat with Two Dumbbells

 4. Plié Squat with or without dumbbells (in a wide stance, plié squat down then when you come up go up on your tip toes for a count of 5 then repeat.)

5. Cross Leg Behind Squat (Standing straight cross one leg behind the other and then squat.)

6. Sumo Squats (A very wide stance squat)

7. Wall Sits

8. Jump squat (Squat, then jump as you come up) This is what they call plyometrics exercise and are suppose to be very good for you and promote faster weight loss!

9. Squat with a Side Leg Lift (These kill, but are my favorite….goodbye saddlebags!!)

10. Advanced Squat: Do a sumo squat while on your tip toes. (yeah, maybe someday)

Repeat for 1-3 sets of 10-16 repetitions.

***Always keep the knees in line with the toes and weight on the ankles/heels!



Tips for Squatting Safely (haha, that sounds kind of funny!)

1. Keep the weight over the ankles and keep the heels on the floor throughout the movement.
2. Keep the knees in line with the toes.
3. Try not to go lower than 90 degrees.
4. Keep the knees behind the toes.
5. Keep the shoulders back, a natural arch in the lower back, and the head and neck in a neutral position throughout the exercise.