How to do a squat

Squats are a type of exercise that can be done at home without any sort of equipment. Squats work out the body and core muscles, they also help to shape the thighs and buttocks.  Squats also improves the blood circulation, posture and also digestion. 

This exercise focuses on the lower part of the body and works out quadriceps, calf, abdominals, spine and many more. 

Steps
1. Stand tall with your feet apart and your arms down beside
2. Start to lower your back as far as you are pushing your hips and bending your knees and pushing your body weight into your heels
3. Make sure you lower into the squat and your arms will start to raise out in front of you for balance
4. Keep a neutral spine at all times and never let your knees go over your toes
5. The lower body should be parallel with the floor and your chest should be lifted at all times.
6. Pause then lift back up in a controlled movement to the starting position
7. Repeat steps 1-6 at least 10 times


 

Healthy Morning Habits: Get Up & Get Moving

This post’s healthy habit suggestions are a little more challenging than drinking a glass of water. If you can push yourself to try even one of these you will undoubtedly see an improvement in the amount of energy you have in the morning and throughout the rest of the day. 

Get up as soon as you wake. Hitting the snooze button can wreak havoc on your body. Each time you hit that button and lie back down your brain thinks it’s not actually time to get up yet and restarts your sleep cycle. This increases the effect and duration of that groggy, “I-hate-mornings” feeling known as sleep inertia. 

By getting up at the same time every day (and going to bed at the same time) we also help to regulate our body clocks. After a while our body’s rhythms change so we wake up naturally at that time with less trouble, and get a better night’s sleep overall.

Get moving and stretch. One of the first things you can do after getting out of bed is to spend at least a few minutes stretching. This really helps to wake you up by getting the blood and oxygen circulating, loosening up any stiffness, aching in your joints and muscles, straightening your spine and helping your mind focus on waking up for the day. 

Tough to stay motivated? It's better with friends.

Get moving some more. If you have time in the morning, try getting in a little bit of exercise before breakfast. Going for a 15 minute walk can help your brain wake up even more by further improving your circulation. The time you spend walking can allow you to relax in preparation for your day, or you may use the time to plan the day’s goals.

If you are interested in doing a higher intensity workout like a run, it is a good idea to have a small piece of fruit or other light breakfast item beforehand so exercising doesn't leave you feeling drained.