Style NOV (05.11.16)

Style | wellbeing 65
SQUAT
Start with feet just outside hip distance and turn them out slightly.
Sit back and imagine you are sitting on a chair. You may need to
start with a small movement, to maintain your posture, and when
you become more advanced, you can work towards getting your
thighs parallel to the ground, or even lower. Always ensure you
maintain correct postural alignment. From there, push up through
the hips to the start position.
The chest stays lifted, heels remain on the floor, and knees
are in line with feet throughout – if your knees drop inwards
it normally means you need to squeeze your buttocks and/or
tighten your abdominals more.
Variations can include narrow squats, wide squats, and onelegged
squats.
LUnge
Start with the feet directly under the hips. Keeping the feet hip
distance apart for balance, take a big step forward with one foot
and lower into the lunge position. Both feet stay facing forward,
and the back heel is lifted. Lower until the back knee is just off the
ground (or start with a small movement as needed). Then push
off the front leg using the thigh muscles and buttocks so that you
are back in the start position.
This type of lunge is called a ‘power lunge’. other variations
include stepping back or to the side into your lunge, instead of
forward. You could also perform a ‘static’ lunge, where both feet
remain fixed in the lunge position throughout (i.e. there is no
stepping into the lunge).
• Warm up for 5 minutes (e.g. by going for a walk or a jog)
before completing these exercises
• Keep your abdominals strong and breath continuously
• Start with 10-15 repetitions of each exercise. Repeat for two
sets if you are feeling energetic
• Always refer to a qualified exercise professional for advice on
technique and to determine an appropriate progression for
your individual fitness level
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