Week 8 Challenge - 7-Days of Squats

Here it is.  The final week of your 8-week challenge.  I know, technically it's week 9 but with last week being a holiday week, I decided to give you all a break!  Hopefully you are keeping up with your new-found habits of daily water intake, daily exercise, packing your lunch, and dealing with "life happens".  Your last challenge was a big one, seven days of push-ups.  How did you do?  Were your arms and chest sore by the end of the week?  Did you meet the challenge?  Did you improve your upper body strength?  I sure hope it went well for you.  This week is another tough one so let's just jump right in.

This week's challenge is 7-days of squats.  Before I get into the details of this challenge, let's first talk about squats because I'm sure I lost a few of you with just the title of the challenge.  I can't tell you how many times I hear gym patrons or training clients say "I can't do squats".  But what they don't realize is they are doing squats all day long...sitting down in chairs, getting in and out of their cars/vehicles, bending down to tie shoes, picking up small children...the list goes on.  Granted you are not formally squatting with the true squat form when you perform these tasks but you are using the same muscle groups.  So unless you have a true mechanical issue with your hips and/or knees, then you should be able to perform squats. 

Let's talk about form first.  When properly performing a squat, you should think about how you sit down in a chair.  Your hips are pushed backwards, you lean forward slightly, and your weight is on your heels.  Try it.  Grab a chair and sit down.  Now stand back up and let's practice the squat with that chair still behind you.  Stand with your feet about hip- to shoulder-width apart and toes facing forward.  Push your hips backwards as if you were going to sit in that chair but don't sit down.  Keep your chest and head up, in other words, don't look down.  Lightly touch the chair with your tushy then stand right back up.  You just performed a squat with proper form.  Now move the chair away and try it again.  Imagine that you have a ball between your knees while you squat.  This will prevent your knees from caving in or bowing out.  Remember, weight should be on your heels, not on your toes.  Click on this link to see pictures/demonstration of a body weight squat.  Depending on the strength of your lower body, you may or may not be able to go as low as what is shown in that link.  Once you build up your strength, you should be able to get your thighs parallel to the floor.  Remember, this is also dependent upon previous injuries to the hips/knees and/or other mechanical issues (i.e., joint replacement, severe arthritis, etc.).

So now you know how to do your squats, let's move on and talk about the challenge.  I hereby challenge you to perform 30 squats a day for the next seven days.  As with week 7 challenge, I will give you a couple of options since some of you may be a little more advanced with your ability to perform squats.  Regardless of your strength level, everyone will perform 30 per day.  You have the option of performing them all at once or break it up into 2 sets of 15 per day.  By the end of the week you should be able to do all 30 in one set.  For beginners, you have the option of performing a stability ball wall squat (click on that link to view instructions).  For intermediate levels, perform a body weight squat as described above.  For advanced levels, you may either add weight (dumbbells, medicine ball, barbell) and/or change to a squat jump (click on that link to view instructions).  

Can you do it??  Are you game??  Give it a try...this is your last challenge.  As always, check in with me on Facebook on the PROMATx trainer page or comment at the end of this blog.  Let me know how you are doing throughout the week.  Good luck but remember, if you feel pain when doing any version listed above, STOP WHAT YOU ARE DOING!!  This challenge is designed to "challenge" you NOT injure you!!

Have fun with it and get some of your friends involved.  You'll get a great butt/hips/legs workout this week!!  Until next time.......

Stability Discs - How to Improve Balance & Core

So you've seen those little pillows of air in the gym.  You may have seen someone standing on them.  But what are they and what are they for?  Those pillows of air are stability (or balance) discs and you can do a variety of exercises on them to improve your balance and strengthen your core.  Just for some background information, refer back to our blog entries on balance and core.

Remember, balance exercises aren't just for the elderly.  Everyone should take some time to perform balance exercises to improve core strength and to increase strength in the ligaments of the ankles.  If you are a runner and do any trail running or compete in cross country or mud runs, balance exercises are extremely helpful since you participate/compete on uneven surfaces.  Once you master simple balance exercises you can increase the difficulty by performing the same exercises on stability discs.  Here are a few examples of stability disc exercises you can do to improve your balance and core strength.

1. Bird Dog:

• Get down on all fours with hands directly under your shoulders and knees under hips.
• Place a stability disc under your right hand and left knee.
• Lift and extend your left arm and right leg.
• Repeat 10-15 times then switch the discs and repeat on the other side.
2. Squat

• Stand on 2 stability discs with feet shoulder-width apart.
• While balancing on the discs perform a squat as low as you can go.
• Press feet into discs and stand back up.
• Repeat 10-15 times.
3. Half-Kneel Run

• In a half-kneeling position on your left knee, place a stability disc under your right foot.
• Be sure your left knee is under your hip and right foot is under your right knee.
• Grasp 5-pound dumbbells in each hand.
• Sitting up tall, swing arms as fast as you can without twisting your torso.
• "Run" for 30-60 seconds and repeat on other side.
• Can be performed with no dumbbells in hands.
4. Plank/Mountain Climber

• Place a stability disc under each hand and extend legs back until you are balancing on your hands and toes.
• Lower hips slightly so you body is in a straight line from shoulders to toes.
• Be sure your hands are directly under your shoulders.
• Hold this plank position for 30-60 seconds.
• To perform the mountain climber, bring one knee into your chest then quickly switch legs.
• Repeat for 30-60 seconds. 
5. Curtsy Squat

• Start with feet shoulder-width apart and hands on hips.
• Place stability discs in front of you at a diagonal from each leg.
• Lift right leg off the ground and step in front of left leg at a diagonal so your right foot steps on the disc.
• Push off with right foot and return to starting position.
• Repeat with left leg.
• Repeat both sides 10-15 times.

As a reminder, you should be able to correctly perform each of these exercises WITHOUT the discs BEFORE adding a stability disc to your routine.  Once you've mastered the exercise then add the disc(s) and perform the same move.  A little more difficult, huh?  When balancing on the discs with your hands or your feet, try to keep the pillow of air stable.  In other words, when standing on the disc, try not to allow the toes to go to the ground or the heels...balance yourself on the disc.  You may wobble around a little bit until you become proficient with these exercises.  That's OK...just keep working at it!!

So the next time you are in the gym, try your hand (or foot) at stability disc exercises.  You'll find out just how proficient you are with your balance.  Don't worry if you fall off the discs.  Stand close to a wall or machine so you can hold on in the beginning.  Gradually work your way further from the wall/machine and let your body take over with improving balance.  Good luck!!  Don't forget...if you need assistance with these or any exercises, be sure to talk with a fitness professional.  We are here for you!!