Kate engages your hindquarters!
How to do it?
1. Stand with feet hip distance apart with your spine aligned. Imagine you have a helium balloon gently pulling you up all the way through your spine, from your feet to the crown of your head. Set your centre and gently engage your deep abdominals to provide stability throughout the movement
2. Breathe in to prepare and as you exhale flex your hips and knees imagining you are trying to sit on a chair behind you whilst simultaneously lengthening your arms in front of you to help maintain balance
3. Breathe in and begin to gently squeeze your bottom muscles and as you breathe out
continue to squeeze your bottom muscles straightening your hips and knees, returning to
Repeat 10 times
To further challenge your balance once in the squat position raise both heels off the floor, keeping your heels lifted as you exhale return to standing. Once standing gently lower your heels to the floor.
To add a further challenge you could tie a resistance band (or loop) above your knees pushing put into the band as you squat down, make sure you keep the same distance between your knees through the whole monkey squat movement.
Another amazing version is to hold the quat for 20 seconds, and then when you return to standing perform a 'Roll Down' exercise. After this, squat and hold for 20 seconds again and alternate the Roll Down and squat three more times. Feel how much more flexible you are! Click HERE to see the 'Roll Down' video.
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