Start with dumbbells in each hand down at your sides with palms facing in and
feet together. Lower your body down while pushing your bottom in the direction
of the wall behind you, be sure not to let your knees extend over your toes.
You want to think of trying to sit on the very edge of a chair (you can use
a chair to practice if necessary.
Your second exercise will be done the same except that the feet will be slightly
wider than hip’s distance apart. You can wait 2 minutes between these
exercises or complete the second type of squats after working your hamstrings.
Begin with your feet together, toes pointed forward and a dumbbell in each hand
(palms facing inward). Be sure to watch your posture, keeping your shoulders
back and your head facing forward. Step forward with your right foot, bending
your knee and lowering your hips until your left knee is just a few inches above
the floor. Be sure your right knee is not shooting out past the toe and be careful
to maintain your balance. Step back into place to complete the rep.
Be sure to do sets for each leg!
These are similar to dumbbell lunges, except you will hold the lunge position
and then raise and lower the body slowly while keeping your feet still. In this
exercise, the rep is one dip down and raise up.
Lay on your back on the floor with your knees bent and feet on the floor, arms
at your sides. Bend your knees and lift your feet off the floor and knee toward
your chest lifting from the hip. You should focus on feeling the movement in
the lower abdominals. Exhale as you lift the knees to your chest and inhale
as you return your feet to the floor.
Lie flat on the floor with your knees bent and your hands behind your head
(but not clasped). Let your knees fall to the left so your upper body is flat
and lower body on its side. Lift your upper body towards the ceiling while keeping
your lower body pressed into the floor. Exhale on the upward motion and inhale
on the downward motion. Repeat for the other side as well.