Squatting for TONED Legs!

I know a lot of you reading my blog are "Regular Exercisers" OR at least hope so. I just want to point out a few things to be careful with.

I have seen some pretty FUNKY exercises over the years and I just want make sure that you guys aren't following these Nasty Trends.

I want to give you guys some advice of the Number One most wrongly performed exercise... The Squat

Time after time I have been witnessing "Squatting Done All Wrong!" 

Here are a few examples of Nasty Squats

• Squatting on your toes!
  
• Buckling of the knees
• Rounded backs
• Baby Squats (barely bending your knees)

When Squatting please be careful. Squatting on your toes puts all the load on your knees and not on your glutes, hamstrings, hips, and quads. So instead of toning your legs, you will be crushing your knees. Squatting should be done with your heals flat on the ground and not on your poor Toes. Trust me, your knees will thank you.

Buckling of the knees is a sign that you have little body awareness. That means that you are not "firing" the right muscles. Make sure to keep your knees level with your toes. Take care of your knee ligaments (ACL, MCL's). Don't let them SNAP on you! It won't be pretty. Your knees should be aligned with your toes. If they don't line up, stop what you are doing and make the quick fix.

If you are rounding your back while squatting then STOP immediately. That is a sign that you don't know what the heck you are doing and ask a Personal Trainer for some guidance... Stand sideways near a mirror and look at your back. If it is rounded then your lower back is getting one heck of a beating! All "Backs" should be flat, and slightly slanted--- Stand upright, look forward, and squat down on your heals imagining that their is an invisible chair behind you. 

Baby squats are my favorite. Squatting requires you training your legs. So work them out! Bend your knees 90 degrees, on your heals, and keep your lower back flat (held in a slight angle). Women especially have a hard time bending those knees. Some people say "going as low as you can" is the best route to go for... I agree but squatting at just 90 degrees is just as effective and is your safest bet. 

Squats are one of the most important exercises so it needs to be done correctly. Don't just jump the gun and start adding weight if your squats are looking poor... Now go out there and tone those thighs.