You know I love my butt, thigh and leg exercises, and so I thought I'd share one today. I talk about the squats a lot, and so most of you know how to do that by now. However, rather than pulse as far up and down as you do in the squat, you can still work your lower body with other similar exercises. One of these is the wall sit.
How does it work? Rest your back up against a wall (especially your lower back/upper butt), and lower into a squat position with your entire upper body resting against the wall. You can stretch your arms out in front of you or stretch them out to the sides. Try to keep your knees at about a 90 degree angle with your knees not going past your toes. Hold for about a minute. You should feel a burn in your thighs.
I like to rotate my palms or move my arms from the forward position to the side position as I do this to get a better shoulder and core workout as well. Plus, if you are fidgety, it is very difficult to stay in one position.
Now, to take this up a notch, when you are in the wall sit position, stretch one leg out straight in front of you. All your weight should go to the other leg with that knee still at 90 degrees. This should up the burn considerably. Hold for about 30 seconds and switch legs. As you get better, you can try to go for a minute.
Still not feeling it? How about you try small pulses up and down. Not as far as the squat though; just really little pulses. That should intensify it.
Let me know how that felt!
Cheers Eights & Weights!