by Avery Bowser, fitness blogger
(Courtesy of truelifefitness.ca)
This week, we will be focusing on the legs. Classic squats and lunges are great for strengthening your quads, glutes and hamstrings, but I’m going to show you a twist that will make these moves even more effective. To start, get a stability ball and place it between your back and a wall. Slowly squat down until you have reached a seated position and your legs form a 90-degree angle. It is important that you squat all the way down if you want to work the full range of muscles in your legs, as opposed to just your quads. Then slowly raise up, keeping the ball between your back and the wall the entire time. Repeat this move 50 times.
For the lunges, take one foot and pull it back so that the bottom of your sneaker is pressed against the wall. Slowly squat down, and be sure to make that 90 degree angle with your front leg. Do this 50 times, then repeat the entire motion on the other leg.
For an added challenge, pulse three times at the bottom for each of these moves before raising back up to standing position.
Squats and lunges, when performed correctly, are great moves because they really are full-body exercises. Your abs and lower back work to contract as you squat down, and your balance is tested as you lunge against the stability ball. They’re challenging, but totally worth it. So get to work and see for yourself!