If you have just started working out please take it slow and easy. Do a total of 10 reps of each exercise - or whatever you can handle.. your strength will increase over time. :-)
The SUMO SQUAT is a safe and effective exercise that targets your inner thighs and butt. In addition, the move can be performed anywhere and is easily modified for use with or without free weights. Get an ass that defies gravity by doing the steps below.
Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move.
Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.
Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.
Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.
Check your form with a mirror keeping in perfect alignment throughout the squat. Poor form may lead to injuries and will negate the wonderful benefits that sumo squats provide.
The HINGED SQUAT exercise is a way for you to practice moving while keeping your back positioned in neutral. It’s also a good way to get a workout for your hips, buttocks, and thigh muscles. And it’s a step you can take to protect your back for the years ahead.
Stand with your feet positioned just slightly wider than your shoulders. Align your back in neutral.
Now “hinge” forward by bending slightly at your hips and by bending your knees. Make sure your back stays in neutral. Remember to hinge forward at your hips. Don’t just bob up and down, bending your hips and knees with your back upright.
Return to a standing position.
Repeat the hinged squat.
Please let me know if you have any questions or suggestions for my next post!