EXERCISE GUIDE

1. Crunch
2. Push-up
​3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
​7. The Bridge
8. Tricep Dip
9. Superman

​10. Calf Raises

LEVEL 3 Complete Squat.

 SQUAT

LEVEL 1 Half Squat

We all need to squat. it's essentially the act of sitting and standing up. The squat exercise is a highly effective exercise to strengthen the leg muscles, tendons, bones, and ligaments around the hips and knees, making this movement very beneficial for those with knee pain by reducing stress on the knees and ankles.

Initial Position:

Stand with feet shoulder-width apart, knees unlocked, and toes slightly pointing out towards the knees. Keep the chest up.

Final Position:

Attempt to sit (use a chair if necessary).
Touch lightly the surface with your gluteus and immediately stand up.

Level 1: The hips end higher than the knee.

Level 2: Hips end at the same level as the knee.

Level 3: Hips end lower than the knees.

Tips:

• Ensure your knees don't pass the line in front of your toes.
• Use a chair for support if you lose balance.
  

Breathing:

Inhale while you squat down
Exhale while you stand up.

Repetitions: 15-20 reps

Muscle Group: Gluteus, thighs, hamstrings, calves, core.

​Holistic Fitness & Lifestyle

                                     By Ruth Henao. C.P.T                      

LEVEL 2 Medium Squat.