fitness
Living Fit Part I: Squat with balance
April 16, 2008
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Today we begin a new workout video series in the Star and online at the Star's new health website, healthzone.ca.
The weekly series will feature exercises intended to help strengthen muscles, increase bone density and improve balance. Every Tuesday, certified personal trainer Erin Billowits will demonstrate the movements of each new exercise.
Today's first instalment is intended to increase muscle strength in the upper legs, and boost stability, with a move called Squat with Balance.
BENEFITS: Strengthens the quadriceps, the muscles in the front of your thighs, which you use these for everything from stair climbing to skiing, walking to dancing. Plus, taxing large muscle groups like these helps to build and maintain bone density.
MODIFICATIONS: It's a good idea to do this exercise with a wall or chair for balance, especially while first getting the hang of it.
CONTRAINDICATIONS: Those with arthritis in the knees or hips should start out using a smaller range of motion for the first few repetitions then increase the range as the joints warm up, says Billowits.
Step 1
Stand with feet hip-distance
apart. Pretend you are bending to sit on a bench and move into a squat,
keeping your weight in your heels.
Step 2
From squat, stand up straight, raise one knee and hold for two seconds.
Step 3
Repeat Steps 1 and 2, using the
other knee. Alternate until you've done 10 repetitions on each side. As
you progress, move more slowly into the squat and hold the balance
longer.
To learn more about Erin Billowits, or to order her 50-minute exercise DVD, visit her website.
Toronto Star
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