I mentioned this in one of my earlier blogs as one of my mini summer achievements. I used to get anxious and nervous in the gym when I wasn’t running on the treadmill or in a class as I didn’t know what to do . That is why I have created this blog to share everything I learn with all of you, as well as encouraging you to add exercise into your daily routine to improve your mental and physical health.
I read somewhere that working your way up to 150 squats a day could make a real difference to the appearance of your butt. I set this as a mini goal last summer to see how I felt afterwards.
This is the difference:
How I achieved this goal…It literally took me no more than 5 minutes a day and I did it while I waited for my flatmates to finish in the shower.
- Created a grid using old fashion pen and paper. I did a 5 x 7 wide grid, to allow for some rest days. When I use the term ‘rest days’, I mean the days when inevitably no matter how easy it is, you are not going to get up and do 100 squats by your bed.
- I then filled the first part of the grid with the number of squats I needed to do each day (start with 5 and add 5 each day).
- The beginning part is very easy. Doing 5/10/15 squats a day takes no more than a minute. When you get to 50+ it is harder to stay motivated. Do it in blocks of 10/20 and have a rest in between. Put your favourite song on or just do it while you are watching TV.
How do you do a squat?
Sounds simple but most people do it wrong. I learnt this from a specialist personal trainer:
- Hold your feet slightly apart, with your toes pointing outwards.
- Send your hips backwards, with your chest upwards. Hold your hands together and push them outwards as you descend into a squat (as it is much easier).
- Make sure that the weight is being pushed into your heels and not your toes.
- Look forward to keep your spine neutral.
- As you come up, clench your bum cheeks together as if you were holding a penny in between. Don’t thrust too far forward – you don’t need to peacock!
And that’s it! A very achievable mini-goal that you can set yourself before you go on holiday.