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LOWER BODY EXERCISES

In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with the proper form

STRENGTH AND ENDURANCE

PUSH UPS

 

1. Warm up

 

2. Stand with your feet just over shoulder width apart

 

3. Keep your back in a neutral position, and keep your knees centered over your feet

 

4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle

 

5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)

 

6. Breathe in as you lower, breathe out as you return to starting position

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STRETCHES

LUNGE

 

1. Stand tall with feet hip-width apart. Engage core.

 

2. Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.

 

3. Lower body until right thigh is parallel to floor and right shin is vertical (it's okay if knee shifts forward a little as long as it doesn't go past right toe). If mobility allows, lightly tap left knee to ground while keeping weight in right heel.

 

4. Press into right heel to drive back up to starting position.

 

5. Repeat on the other side.

 

 

 

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