With summer around the corner, do you need to get your lower body firmed up and ready for the beach? You’ve been exercising and working out, but it just isn’t getting it done right? Have you added the split squat to your exercise regimen yet?
The basic exercising like deadlifts, lunges and squats are great, but they just aren’t adding that extra spice you need to get that lower body shaped up. The best exercise that will go to that lower body area is the split squat. Let us share with you the details and you can get going right now!
How To Do Them: Place a chair about two feet behind you. Then lift your right leg up and place it on the chair seat with the supporting leg held straight. Hold dumbbells in each hand as you do this for more challenge.
After you are balanced on your supporting leg with your back straight, begin to slowly bend your straight knee to lower yourself to the ground. After that the leg on the chair is almost to the ground, pause a moment and then bring yourself back up. After you have done this 10 times, switch legs and repeat 10 times.
The muscles you’ll utilize are the lower body muscles, including your core, glutes, hamstrings and quads. To get the maximum benefits, remember the following tips:
1). The further your raised leg is from your straight leg, the more stress your glutes and hamstrings will have. But if you keep your raised leg and straight leg closer, your quads get more stress. To keep from injuring yourself, keep your knee over your toes.
2). Use your heel to push through. This keeps you from leaning too far forward which will strain your back. It will also put more emphasis on your glutes, the important muscle to strengthen for a firmer lower body.
You may want to start with just five reps and build your way up to ten reps. If done correctly, you’ll soon see a lot of improvement in your lower body and get you ready for the beach. Remember, exercise needs to be paired with a balanced, healthy diet of fresh fruits and vegetables. If you are under a doctor’s care, get approval before starting any exercise program.
