The Body Sculpting Bible for Women (25 page)

This is one of the best exercises you can do to help sculpt beautifully toned and firm legs. The squat exercise is known to provide beneficial results to the whole body because you use several body muscles to synergistically join forces and execute the lift. Although you are focusing on your thighs, don’t be surprised when you notice your butt suddenly beginning to firm up and look as if it has been lifted higher. This exercise will help primarily develop the quadriceps muscles (front of upper leg), the hamstring muscles (back of upper leg), the gluteal muscles (the butt), and the calves (back of lower leg). However, it also will incorporate virtually all the body’s major muscle groups in one way or another.

PROPER ALIGNMENT

Place a bar either on a squat safety rack or in a power cage, making sure you have the safety bars set just about even with the height of your thighs when the bar is parallel to the floor.

Walk up to the bar and place your shoulders comfortably underneath it, making sure that the bar rests on the trapezoid muscles and not on the first and second cervical vertebrae. A shoulder pad is good to use. You can find them at most sporting good stores, or simply use a rolled up towel!

Position your hands on the bar with a double shoulder width grip.

Now, either assume a ready stance before lifting up the bar or step back into ready position with the weight already on your shoulders. We recommend the second option as it allows more room for the movement. If you are nervous about stepping backwards with the weight, you can always use the first option; or maybe you should re-evaluate how much weight you will be lifting. Whenever you feel nervous, be smart and consider either going a little lighter or having a qualified spotter assist you with the lift. Also, please don’t take someone’s word for being a good spotter. Either ask reliable sources for someone who is qualified, or look around for someone who you observe is a good spotter.

Always align your body, starting from the bottom and moving to the top:

First, align your feet, making sure they are about shoulder width apart with a slight outward angle.

Next, slightly bend your knees to reduce undue stress from the lower back area.

Position your knees so that they are pointing directly in front of you.

Slightly contract the muscles of your lower back and the muscles of your abdominal section.

Stick out your chest while simultaneously squeezing your shoulder blades together. This helps to set the upper body in its proper position.

Finally, keep your head level at all times. Make sure your head and your eyes do not drop down or wander upward excessively as this is an easy way to lose your balance and fall.

TECHNIQUE AND FORM

Once you think you have properly aligned yourself, repeat the alignment steps starting from the bottom and moving up. Once you have secured your alignment, prepare to inhale as you begin your descent downward. As you execute the movement, keep the following points in mind:

As you are squatting downward, it is very important that at no time throughout the movement do your knees go beyond your toes. This puts too much pressure on the knees, and can seriously damage them. Here is a technique that will help keep this from happening: As you begin your descent, mimic the motion and alignment of sitting in a chair. Make sure you keep your back as straight as possible. This motion will naturally help you utilize the proper form.

Make sure you don’t let your thighs go below horizontal as you could injure your lower back and knees.

As you reach horizontal or just above it, begin to exhale and press off your feet, distributing the weight through the heel while pressing upward. You must concentrate on keeping and holding proper alignment throughout the movement.

As you reach the top of the movement, make sure you do not lock your knees since this will put too much stress on the knee joint. If at any time during the movement you notice yourself getting sloppy or not retaining the proper alignment, stop immediately! Never jeopardize your safety with bad form.

When you’ve done the desired amount of reps, walk the bar back into the rack and place it down.