Whole Living Daily

Try These Three Squats To Get Beach-Body Ready

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1 Start your squat positioning your legs a little wider than hip's width apart and hold your dumbbell interlacing the fingers of both hands.

2 After lowering down for two counts, come up with your weight in front of you. Tap your foot for two counts as you squeeze your left glute. (After 20 reps repeat on the right side.)

3 The second squat uses the same stance as squat one. Place the dumbbell between your thighs as you begin to lower down into the squat position.

4 Lift one heel and hold for five seconds, before coming back up. After 20 reps, repeat on the opposite side.

5 For squat three, stand with your feet hip's width apart and hold the dumbbell with one hand on each end.

6 Pulse five times down in the squat position with the dumbbell out in front of your chest. Repeat 20 times for three sets.

Beach season is here! To keep your bod looking fit in your favorite swimsuit, let’s turn our fitness focus to the tush, abs, and arms.

Tight Tushy Squat #1

To lift and tighten your butt quickly, squats are a sure thing. And you can do them anywhere—in your office, while vacuuming, or at the gym! The key to a perfect squat is to sit way back and stick your butt way out. When you put your weight back into your heels, you work your glute (butt) muscles much more. If your knees come forward over the toes you are doing the squat incorrectly, and putting strain on your knees.

Stand a little wider than hip width apart. Hold one dumbbell using both hands, fingers interlaced around the dumbbell, arms long.  You’ll want to use a weight between 15 – 20 lbs.

Inhale as you lower your butt down and pulse for two counts, holding the weight in front of you. Exhale as you come to standing and bring your right foot to tap for two counts at the side of your left foot while squeezing your left glute. Stay on the same side and repeat for 20 reps. Repeat for 20 reps with the same foot, before switching feet for an additional 20 reps. This will really work on stabilizing the inner thighs and butt muscle.

Tight Tushy Squat #2

Stand a little wider than hip’s width apart. Place the dumbbell between your hips and sit back into a wide squat position. Hold. Lift up your right heel and hold for 5 seconds. Lower your right heel and lift up your left heel and hold for 5 seconds. Alternate lifts for 20 reps. Come back up to standing and repeat for two additional sets.

Tight Tushy Squat #3

Stand hip’s width apart. Hold a medicine ball or dumbbell with both hands. Inhale as you come down into the squat and reach the dumbbell out in front of your chest. Pulse 5 times down in the squat position. Exhale as you bring the ball down and come back up to standing. Repeat 20 times for a total of 3 sets.

Now, grab that bikini and head for the beach!

Mary Tedesco is personal trainer to Martha Stewart and owner of Body Fit Personal Training in Cross River, New York. Please visit her website at MaryTedescoFitness.com.

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