KIS (Keep It Simple) with Squats

Squats are a really great exercise that can be done anywhere and at any time. Sure, there are "fancy" squats that use equipment, but you can do bodyweight squats without them.

To do a squat:
-Stand with your feet hip width apart
-Roll your shoulders back and engage your abs
-Bend your knees, keeping the chest lifted
*To keep the chest lifted look up instead of down
-Squat down as low as you can without causing discomfort or pain to your knees or lower back. To start, just come down until your hips are in line with your knees.
*If you feel pain in your knees or lower back, don't go down as low. If this still is uncomfortable, stop and consult your doctor before resuming. Ball squats are a good option for those with back or knee pain.
-Make sure that your pelvis is tilted back behind you while you do your squat.

These can be done any time and any where. Try doing a set of 15 during each commercial break of your favorite show. Get the kids involved and have them do a few sets with you! After sitting for an hour or two at your desk, stand up and do a set of 15 to get the circulation going. (Make sure you take off your heels and are wearing pants that day) You will be amazed at how much stronger and toned your legs become.

Squats strengthen your glutes (butt), quads (front of thigh), and abs if you keep them engaged. The lower you squat, the more you are able to recruit your hamstrings (back of thigh). However, remember, squatting low is not the objective.

Try it out and let me know what you think!

P.S. Expectant mamas, you can do these too. Try the ball squats to give added support to your low back.