Exercise of The Week: Pistol Squat

pistol squat

This week we are going to have a little fun with squats and balance. Squats are a fun and evil little exercise that I like to do as part of my workouts. Then I saw this little bugger. It is no secret that my balance is not exactly perfect, and that is what makes it so much fun. And by fun I mean a pain in the you know what, but it helps to make the bottom look lovely.  Honestly, this exercise isn’t to bad and practice makes perfect. If you cannot go too far down in the beginning it is ok! Remember to listen to your body, the flexibility and strength will come in time. So let’s see how we do this:

Start off by standing with your feet together and your back straight.  Raise your arms straight in front of you at shoulder level (this will help with maintaining your balance).  Next you are going to raise your right leg off the ground. You should look like A. Now comes the fun part! You are going to lower your body by pushing your hips back and maintaining your leg straight in front of you. Go down as far as you can.  You should look like B, or as close to it as possible 😉 . Pause for five second and go back to starting position.  Repeat on the opposite side. That is all that there is to it!  Do 2-3 sets of ten reps.

Make it easier: if you have issues with balance and find this to be too challenging there is an easy fix!  Place a chair at your side and use that to help maintain your balance. Over time is you begin to feel more confident you can remove the chair.

Make it harder: First, can I just ask Why? 😛 But if you do want an added challenge  try adding ankle weights.  It will give you a little added resistance.

Need more ideas? Try these:

Other Exercises:
Twisting Knee Tuck
Reverse Crunch
Lateral lunge and press
Plie Squats and side kick
 
30 Day Challenges:
Ab Challenge
Squat
Mountain Climbers
Tricep Dip
Jacknife Sit Up
Dumbbell Squat thrust
 
 
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About Eunice

I like to joke that I am "a well of useless information" but for once I can share that information with people that might want to listen. I love trying new things and now I have an audience to share it with...hopefully. I hope you enjoy what you read :)

Posted on August 13, 2014, in Exercise of the week, Fitness and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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