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Home / Fitness and Health / Strengthen your core, butt and legs with this Weighted Squat series by Jennifer Garner's coaches

Strengthen your core, butt and legs with this Weighted Squat series by Jennifer Garner's coaches



Celebrity Trainer Simone De La Rue is expecting her first child in March, and in the meantime shares her pregnancy trip with the masses on Instagram. The Body of Simone Fitness Method founder, who has trained Jennifer Garner Emmy Rossum and Rosie Huntington-Whiteley among others. Workouts on this gram are released on a regular basis, showing how hard she works while her bump is growing.

In a recent episode, De La Rue shared a video of a seriously challenging squat series with hashtag # 26weeks (probably how long she was waiting).

"Not only does this series increase your heart rate, but [it will] also challenges your nuclear power, stability and balance," writes De La Rue in the caption.

Video via @bodybysimone here:

Whether you expect it or not, this one-legged series will train just about every muscle in your lower half and many in your core.

Each movement in the three-part series is increasingly difficult and requires strength from the gluteal muscles, thigh muscles, quads and calves, inner thighs, and the tendons and muscles that support the ankles, knees, and hips. Stephanie Mansour a Chicago-based certified personal trainer, says SELF. And because the movements are all single-leg exercises that require extra strength and stabilization to balance, a serious core engagement is also involved, including work on your transverse abdominis (the deepest abdominal muscle around your sides and the abdomen) Spine) and rectus abdominis (what you think if you think of abs), oblique (muscles on the sides of the stomach) and erector spinae (muscle along the spine).

If you perform one-hand weight movements, such as De La Rue demos, you are adding strength to your core and lower half, adds Mansour. In addition to the strength and balance challenges, this move may also trigger cardio, depending on the speed with which you perform the reps. James Brewer NYC Certified Personal Trainer and Certified Spin and TRX Instructor, says SELF.

The box, an optional element, makes the movement even more difficult.

As De La Rue writes in the caption, you can do these movements with or without a box. Both versions of the trains are challenging, Brewer says, but choosing the pits will make the moves even harder, Mansour explains. If you do these movements on the floor in reverse lunge variations, use the power of both legs to perform repetitions (though your grounded leg will naturally work harder than your moving leg). The variations on the box, on the other hand, isolate the leg that is on the platform, and demand strength from that fixed member – without the help of your mobile limb – to bring your body from the ground to a leg balanced, elevated position.

This isolated force component makes these movements particularly great for one-legged motions that can help you detect differences in strength and / or balance between each leg . Most of us have slight imbalances between the two sides of the body, and if the imbalance is large enough, chronic pain and injury can develop over time. Therefore, it is important to recognize and correct serious deviations. Single leg movements like these weighted squats can help keep things even.

How to perform the three-part series:

The following instructions explain how to perform the movements with a box and weight, even if you, as mentioned, can lift the weight and perform a retrograde version of these movements while The reverse lunges are performed on the ground, suggests Brewer.

If you use use a box about 6 inches high, recommends Brewer. The bigger the box, the harder the movements will be. If you do not have a box, you could use a staircase or even a thick book, Brewer adds. When you pick a weight, you start easily. "Because it's a core exercise that requires balance, you do not want to jump in and drop [your form]," he explains. De La Rue uses a 10-pound kettlebell, even if you want to get lighter or heavier depending on your level of fitness.

Weighted Squat to Stand

  • Hold the weight comfortably in your left hand and place your right hand on your hips (as De La Rue demos), or stretch it straight over at shoulder level.
  • Put your right foot firmly on the box and keep your feet in the hip.
  • Keep your shoulders relaxed. Your chest has been raised and your core has been activated. This is the starting position.
  • Bend your knees and push your butt back to lower yourself into a squat. Make sure your knees do not slide over your toes.
  • Press through the heels of both feet and press the inner thighs toward each other as you stand up, lift your left foot off the floor and bend your knee. Tap your left toe on the box, stretching your right leg Completed.
  • Keep your balance in this position for a moment before lifting your left leg and putting it back on the floor as you fall directly into another squat.
  • Squat-to-Balance equals 1 repetition. Do 10 to 12 repetitions and then change sides for another 10 to 12 repetitions.
  • Make 3 sets of 10 to 12 repetitions on each side.

If you want to use a weight, hold it in one hand is too demanding, hold it with two hands on the chest, suggests Brewer. However, if you do the reps, keep the weight steady (not swinging), Mansour adds.

Weighted Squat to Single-Leg Balance

  • Perform the same movement as described above. Bring your left leg to the box, grab your core, especially your inclines, and raise your knee to the chest.
  • Balance here for a moment (do not let your left foot touch the box) before stepping back into a squat.
  • A squat-to-balance equals 1 repetition. Do 10 to 12 repetitions and then change sides for another 10 to 12 repetitions.
  • Make 3 sets of 10 to 12 repetitions on each side.

Perform these reps slowly and in a controlled manner, focusing on your balance and core

Weighted Squat on Single-Leg Quad Kick-Out

  • Perform the same movement as described above. Once your left knee is at hip level, hold it there and stretch your leg to knock it out.
  • Balance Here for a moment (do not let your left foot touch the box), then bend your left knee and lower your leg to squat.
  • A squat-to-balance equals 1 repetition. Do 10 to 12 repetitions and then change sides for another 10 to 12 repetitions.
  • Make 3 sets of 10 to 12 repetitions on each side.

Of all the three moves in the series, this last set delivers the greatest balance demands and also works the hip flexor on the leg, which is in the air, says Mansour. Think about pushing yourself through your standing heel and pressing your buttock muscles for a better balance.

Add this circuit to your routine to have a great challenge for Core, Balance, Cardio, and . 19659041]
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