2. WIDE SQUAT
- Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
- Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
- Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
- Keep your head up, chest lifted, and abdominal muscles tight.
- Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
- Squat until thighs are almost parallel to the floor.
- Slowly return to the starting position, and straighten your legs, but don’t lock your knees.
- Exhale while returning to the starting position and inhale while lowering your body.
- Do not let your knees come over your toes, try to keep your knees in line with your ankles.
- Keep your heels in contact with the floor.
- Push off with your heels as you return to the starting position.
- You can to try this exercise without weights until you master the movement. Avoid this exercise if you have pain in the lower back or knees.
- Perform 15 repetitions and 1-3 sets.