I have a lower body exercise I would like you to try for the Home Exercise of the Week. It’s called the Squat and Hold.
The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves. The isometric aspect of this exercise will build strength and endurance. The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.
Let’s take a look at the key points to doing the Squat and Hold properly.
squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
sit your weight on your heels and keep your knees directly over your ankles
raise your arms out in front of you to shoulder height and retract your shoulder blades
keep your head up and maintain this position for 30 to 60 seconds
There will be a great amount of lactic acid buildup in the muscles so this will burn! Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles. This will help flush out the lactic acid and help you get through the entire set.
Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!
It’s Home Exercise of the Week time and I would like you to try this fantastic abdominal exercise called the Pulse Up.
The Pulse Up strengthens the abdominal muscles, specifically the rectus abdominis, which is a long paired muscle that runs vertically down the stomach and inserts into the pubic crest.
This ab exercise requires only a small amount of movement but don’t think that it will be easy. The Pulse Up requires some abdominal strength and you may not be able to lift your hips off the floor very much in the beginning but with time and practice you will build the strength needed to perform this exercise.
Let’s take a look at the key points to doing the Pulse Up properly.
lay flat on your back with your arms to your sides
keeping your legs straight, raise them up until they are perpendicular to the floor (this is the starting position)
pull your belly button in towards your spine and push your feet towards the ceiling until your hips come off the floor
slowly lower your hips back down to the starting position and repeat
make sure you keep your head on the floor throughout the movement
So there you have the Pulse Up. A simple but challenging move that will really get your lower abs working. Aim for 2 to 3 sets of 15 – 20 repetitions.