Move of the Month

Squats anytime & anywhere.
They are great for your butt & thighs...
The only equipment you need is a chair!

What to do...

1) Begin in a standing position, feet about hip distance apart.

2) Slowly lower yourself down as if you were going to sit in the chair & lift your arms out in front of you to help you keep your balance.

3) As soon as you feel the chair with your butt stand up again. The object is to keep your weight on your feet and not transfer it to your seat. The chair is only there for security...in case your arms don't work as ballast and you have to sit down!

How many?
Start with 10 in a row (repetitions) and work up to 15.
Take a break and do 10-15 more.

Alignment
Try to keep your knees over your ankles with your weight on your heels. They may move forward slightly, but never allow them to go past your toes.
Also, your knees should not cave in toward each other.

Need more challenge?

Try the Wave
When you stand up, raise your arms overhead and lift up onto your toes...imagine "doing the wave" at Lambeau Field!!
Be sure to do this during the commercials next time you are sitting on the couch watching the Packers...your friends will love you (just kidding!!)

Try Speed Squats
Do as many chair squats as you can in 30 seconds. These are one of my favorites...they will really get your heart pounding!
Sit and rest for 30 seconds, repeat