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 Excercise #1 for Women: Squats

Why they're effective:  Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core ( abdominals and the muscles that support your spine). You don't need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. Perform 1-3 sets of 8-15 repetitions. 


Starting Position
Stand with your feet wider than shoulder width apart and your toes slightly turned outward.

Action
INHALE: With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as upright as possible (don't lean forward from the waist).  EXHALE: Straighten legs and come up to the starting position to complete one rep

Special Instructions
Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Excercise









Excercise

46 Comments

very nice post............very nice post
Great sharing.............thanks

16 months ago

thank you very much dear....

7 months ago

thanks for nice share

16 months ago

WELCOM

6 months ago

very nice post and best exercise for women

16 months ago

GOOD EXERCISE

16 months ago

great.

16 months ago

THANX DEAR ALL FRO NICE COMMENTS

16 months ago

nice post

16 months ago

thanks for you all ... nice comments

16 months ago

nice post , thanks for sharing ....

15 months ago

very nice post and best exercise for women

15 months ago

thanks... its all for girls .. mans can also take information ha ha

15 months ago

Fantastic post,thanks for sharing!

14 months ago

nice post

14 months ago

Wow. Very detailed post. I will try these from tomorrow's morning.

13 months ago

thanks fro your nice comment....

7 months ago

THANKS DEAR ALL GOOD FRIENDS... FOR YOUR NICE COMMENTS

13 months ago

very good post!

13 months ago

thanks for your nice interest in my post

10 months ago

excellent sharing for women

12 months ago

thanks for your excellent comment..

9 months ago

Good post

12 months ago

They are the kind of exercise that will not cause enough money because
we women can do it in our own and we don't need equipments to do it
just the dumbbell but we can substitute it with mineral water bottles..
Thank ypou for sharing..
I need to do arm dumbbell..:))

12 months ago

thanks for your Brief Comments and nice interest in my post.. i am very happy

10 months ago

thanks for sharing it....
I'll try this exercise tomorrow wish my belly will reduce even just inch...

12 months ago

nice post and good exercises.

12 months ago

thanks for nice comments...

10 months ago

nice sharing thanks...

12 months ago

thanks dear

7 months ago

excellent exercises for those women who wish to burn or remove their fat.

12 months ago

nice

12 months ago

yes shah jehan.....

12 months ago

These work out are best for women, it really helps.

12 months ago

yes dear rafique best for women....

10 months ago

THANKS ALL .....

12 months ago

great post

10 months ago

thank you very much Melanie.. this post is totally for ladies...

10 months ago

nice healthy healthcare sharing

10 months ago

thanks

10 months ago

love to do exercise every morning....gives body energy...and remains healthy and strong,,,,,,

6 months ago

very good post

4 months ago