Next, do the same move with right leg extended toward ceiling, squeezing through left glute. Slow down by pretending you're underwater; take at least 4 counts to lower into a squat, and then 2 to 3 to come up. Advertisement - Continue Reading Below. Step both feet backward to come into a modified plank position, engaging your core for stability. Follow Facebook. I know it sounds crazy, but hear me out. Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Try the Second Rule Instead of rushing through squats and lunges, I hold for 30 seconds at the lowest point of the move. Slowly lower your leg to tap the floor. Squat to Sumo Kathleen Kamphausen Begin with your feet wider than shoulder-width apart, toes pointing forward. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. From this position, hop your feet back together, landing in squat position. The alternative — staring in a mirror and analyzing everything you hate about your body — is never going to motivate you to improve, trust me. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep. Waiting in line at the bank becomes a chance to do calf raises; on walks, I do lunges as my dog sniffs every tree in sight. Pause, then press into your right heel to stand up into the starting position to complete one rep.
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Keeping your knees behind your toes, sit your hips back into a squat. Keeping your knees bent at a degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side. Extend one leg.