Christmas is coming closer and we can almost smell the nice holiday meals in the air (Oh yeah)! But before you indulge yourself with those yummy Christmas cookies, burn off the extra calories and keep your legs strong for the holiday season.
Keeping fit throughout holidays not only helps to keep you in shape, but can also make you feel more energetic, even reduce your chances of catching a bad cold (you don’t want this for Christmas right?).
So in this post, I’ll show you how to tone your lower body in less than 20 minutes with squat variations. Squats are amazing for building lower body strength and burn body fat.
You can do these 5 exercises with a resistance band to increase intensity. If you are a beginner or haven’t exercised for a while, I would recommend starting without an exercise band or a light band. Believe me, however you choose to do this set of exercises, you will still feel the burn!
Here’s how to get started:
Do each exercise from the list below for 30 to 45 seconds. Rest for 15 seconds, then move to the next one.
Once you’ve gotten through the 5 exercises, that’s one round. Aim to complete the circuit for 3 to 5 rounds total, resting a minute between rounds.
1.Squat with elbow to knee touch
Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, your back in a neutral position, and your knees centred over your feet. Keep your hands behind your head, then push your bottom backward, as if you were sitting on a chair. As you return to standing, bring your right knee to your right elbow, keeping your chest up and your core engaged. Then switch side.
2. Squat with kickback
Perform a basic squat but instead of returning to a standing position with both feet on the ground, transfer your weight to one leg, squeezing your glutes as much as you can. Return to the starting position and repeat on the opposite side.
3.Lateral walking squats
Get into a squat position, and walk sideways. Take 3 to 5 steps to the left, then right, keeping your knees bent and your glutes as low as you can. Repeat. Try keeping your hands behind your head or in front of you to keep your balance.
4. Jumping squats
Starting from a squat position, push through the heels and jump straight up. Land with your knees slightly bent, and go back into a squat position. Repeat until you reach 45s.
If you have knee pain or a knee injury, skip this exercise and move on to the next one.
5 .Wall sit
In a standing position, lean against the wall with your feet hip-width apart. Slowly side down against the wall, until your legs are parallel to the ground and your knees are directly above the ankles. Engage your core and hold this position for 30s to 45s.
Now go and get these legs stronger! And Merry Christmas!