Squats

Exercise of the week

Squats are amazing for your thigh and bottom muscles, helping you tone up and increase the strength in your lower half. Try to do 10-20 to begin with and gradually work up each session.

How to squat safely and effectively

Stand with your feet shoulder-width apart and your knees relaxed. Bend at your knees and lower down into the squat as though you are attempting to sit in a chair. Raise your arms up to shoulder height to help maintain balance and keep your lower back in a neutral position. Push through your heels to ascend from the squat, straightening your legs as you return to the starting position. Breathe in as you squat and exhale as you ascend. Aim to do 10-20 squats.

Take it easy

For an easier alternative, try doing your squats with an exercise ball. Stand with your back to a sturdy wall, with your feet shoulder-width apart and place an exercise ball between your lower back and the wall. Bend your knees and lower down into a squat, keeping your knees in line with your toes and the ball pressed into your lower back throughout the movement. Lower down as far as you can but no lower than 90 degrees. Push through your heels to ascend from the squat, straightening your legs as you return to the starting position. Breathe in as you squat and exhale as you ascend. Aim to do 10-20 ball squats.

Take it up a notch

Add intensity by performing the squat with hand weights. Start with ½ - 2kg dumbbells or a weight that you feel comfortable with. Hold the weights by your side with your palms facing in and your arms straight. Perform the squat as described above and do not raise your arms during the exercise; keep them by your side. Remember to breathe.