Challenging exercise and sitting down Do not go hand in hand. Rumer Willis is a serious gain in the gym.
In an Instagram video that the singer-slash actor shared on Monday, Willis Demos squat variety known as the box squat that involves resting your butt on a bench in between each rep.
You can check out the video , via @rumerwillis, here:
"Ashley Borden Willis's trainer and Los-Angeles creator of her namesake fitness app, tells SELF. Christina Aguilera and Chelsea Handler among others, so shared the video via her Instagram, @ashleybordenfitness.
As Borden mentioned , the box squat has several big benefits, including total body strengthening and focus on core engagement.
For starters, this move targets many major muscles at once, including the glutes, hamstrings, quads, spinal erectors (muscles that line the spine), core, and upper back, says Borden. Your "entire body is working," she says, with "extreme focus on the posterior chain [aka the back side of your body]."
Compared to a traditional squat, which would be performed without a bench (or box, which is where the move gets its name)
On top of that , the bench at the bottom of each rep can provide a helpful cue to keep your core activated . "Most people loose their core at the bottom of all squat positions," explains Borden.
What's more, the slow pace at which Borden recommends exercisers perform this move can help correct form issues while Thus, the muscles are under tension. Lastly, the move is generally safer than a freestanding squat, thanks to the box. After all, if you find yourself overly fatigued during the reps, or if the weight you're holding is simply becoming too much, you can just stay seated.
You do not have to use as much as Willis does-or
Willis demos these box squats with 95 pounds-an impressively heavy weight-but that is by no means beginner level. "The weight does not have to be crushing, but it needs to be appropriate for you," says Borden. When picking the right weight choose something that will start to feel challenging after 10 reps, advises Borden.
So, it's more than OK, and probably the best, if you're a beginner, to first try these squats with no weight at all. "Technically a box squat is a barbell or dumbbell squat move," explains Borden. But if you do not feel ready and / or comfortable using weights, you can do the move without them and instead focus on a slow, controlled tempo as you lower down (think: one-one-thousand, two-one-thousand, three-one-thousand), says Borden.
- Here's how to do the box squat with a barbell weight.
- Set on a squat rack or power rack with the bar resting at about the middle of chest height. Set up a bench or box at a height that would be parallel to your butt and quad at the bottom of a squat.
- When you've selected the appropriate weight, walk up the bar, brace your core, and unrack the bar onto your trapezoids Squeeze your shoulder blades together, keep your chest lifted, and position yourself about one to two feet in front of your bench. [The muscle runs out of your neck to your shoulder, and down to your shoulder blade, on each side.]
- Push your hips back, bend your knees, and descend into the squat, slowly lowering on a three-count tempo.
- From there, squeezing your glute at the top .
- This is 1 rep. Do 10 reps, then rest for 30 to 45 seconds before the next set.
- Repeat for 4 total sets.
To progress your weight, gradually increase the weight you use for 10 reps for four weeks; then switch to 8 reps at a heavier weight for four weeks; then switch to 6 reps at even heavier weight for another four weeks, suggests Borden. Whatever weight you use, focus on maintaining solid and core activation when you sit. It should "feel like you're wearing a corset when you sit *, not * relaxing your core or upper back," advises Borden. Here are a few things you should ask yourself before progressing to a heavy weight .
You can also make up the challenge by choosing a lower target and going deeper into your squat.
However, Willis, you'll be getting stronger every time you squat- and sit.