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Windmill Squat: (Reverse For opposite Leg)

 

Beginning standing completely upright with hands together above the head (Hold a ball, or weight for more resistance) Gently squat out to the left while pressing your hips back. Don’t lean to the side, just step out right and lean back while bringing the elbow around to about 9 o’clock, so your opposite shoulder will be toward the floor, then reverse the direction, exhaling, making a semi circle to return the hands (ball/weight) directly overhead and draw the abs in and bring feet together all at once.

Benefits: Great waist, hips abs and glute exercise that will drive up your heartbeat for an added cardio burst for a healthier heart and better overall circulation and endurance.

 

Helicopter Squat

 

Begin standing with feet flat roughly shoulders width, firm through the heels, and seated back through the hips, with your hands together or holding a ball or light weight, take your hands to your left hip.  Your arms will bend slightly to when reaching the out hip, then press through that same hip rising from the squat and Baseball Swing the arms across the body with engaged abs allowing the body to rotate and the original hand to hip side.  Heel will rise at the tail end of the movement. Dropping into the squat will add additional challenge.

Benefit: Great bun lifting and combo love handle and ab tightening movement that’s also a cardio driver that will pump your heart quickly, and help get you the results you want.

 

Elbows to Knees Squat

Standing with feet roughly shoulders width apart, and weight mostly through the back sides of the feet, being sure to keep the toes relaxed and un-clenched throughout the squat.  Begin inhaling leading back through your hips as you bring both elbows to your thighs nearest to your knee. Then press firmly through the heels as you exhale and reverse the movement, reaching for the sky at about a 70 degree angle, tucking your glute tightly underneath you on the way up and at the top of the squat.

Posture Perfect / Around Town

 

Whether standing or seated, be sure to relax your shoulders so they're downward and your neck is as long as possible. Keep your palms up, being sure the pinky fingers are the highest point as you gently arc the arms around left and right focusing on engaging the shoulder blades completely till the end of range of motion.? Inhale as you return the hands to the center and exhale as you repeat.  Speed is important SLOW DOWN!  The more controlled you make the movement, the more effective it is.