Body weight workouts are gaining popularity as these workouts can be done virtually anywhere with little or no equipment. Body weight training exercises are also suitable for a variety of age ranges—from young to, shall we say, more mature—and for a wide range of fitness levels—from newbies to veterans. One body weight exercise that will work to increase strength and flexibility in your glutes, quadriceps, and hips, as well as incorporate your inner thigh muscles, is a pile’ squat. By adding the arm movements mentioned below, you will also be incorporating your back and shoulders muscles with this one move.
2. Bend the knees and lower down into a squat. As you lower into a squat position, pull your arms down so that your elbows are out to each side. See the picture attached to this post for correct positioning. Make sure your knees do not extend beyond your toes. Keep your TVA (Transverse Abdominus) muscle engaged, with your back straight and your chest lifted. Be sure to only squat down as low as your flexibility will allow.
3. Push through your heels to straighten your legs and return to the starting position while simultaneously extending your hands to the sky again. Do not lock your knees when you return to the starting position.
4. Repeat this movement for 15 to 20 repetitions.
As you repeat this exercise, you might find it becomes a little easier over time. The beauty is that you can always add more resistance by adding some weight by holding a light dumbbell in each hand. However, body weight resistance exercises are a great way to workout just about anywhere. I’d like to leave you with this beautiful reminder from your Creator:
“Learn to appreciate and give dignity to your body, not abusing it, as is so common among those who know nothing of God.”
1 Thess. 4:4-5 (MSG)
God loves you just as you are. We should move and workout not to just wear a smaller size or look good in a swimsuit, but we should move and workout in order to please the One who designed us to move. Our bodies are His temples. Appreciate your body for what it is able to do today, and refuse to abuse it with either negative talk, not nourishing it properly, or neglecting it.