Exercise Directory: Weighted Plie Squat [AKA: Weighted Sumo Squat]
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This week's exercise is another version of the Plie/Sumo Squat ... but will focus more on your inner thighs ... while adding a level of difficulty by increasing the weight that you are squatting.
STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Grab a couple dumbbells [the heavier the weight ... the harder this squat will be] and hold them in front of your body. Make sure to look forward. STEP #2: Push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty. STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and your booty. STEP #4: Repeat. NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down, how much weight you are holding in your hands, and how many repetitions you can perform. |
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