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Current Weight: 250 lbs. (74.49% of the way done!)






About Celebrity Fit Club

Lower Body Workout Series: Squats Part 1 (Rock hard glutes with these squats)

How would you like to get fitness tips and suggestions from Kim Lyons nearly every day? She has great tips and ideas for easy exercise that you can do anywhere, anytime and they fit into everyday life. They are on her video blog at Fast Track where I'm a member.

I sent her a message on Fast Track and asked if I could feature her exercise videos here on my site. She said sure!

Here's what Kim had to say:

OK, let’s bust butts with squats.

Let’s go through the basics of form first:

> Stand with your feet shoulder-width apart and your toes forward. You want to do an anterior tilt, keep your chin and chest facing upward. Your legs and upper body should form two parallel lines (don’t worry, I demonstrate all this on the video!).

>With squats, you must be aware of the mind-body connection! At the top of the movement squeeze your glutes!

>All your weight should be on your heels when you sit back into the squat…not the balls of your feet or your toes. This is a great way to check your form – if your weight is on your heels, your form is correct.

>Whenever you do a squat, the direction of your toes is the direction of your knees.

>If you want to focus more on your inner thighs, you can do a plie squat. Your toes are pointed outward. The knees point out. As you come up, squeeze that glute!

>For squat beginners, you can use a ball. Put the ball up against the wall and lean back into it. This is a great drill to do to get comfortable with the backward motion. You can also use the back of a chair to help with balance.

>Here’s one of my favorite drills: it’s a great way to check your form. Grab a hand weight, hold it right in front of you with your elbows tucked in. When you come down, the elbows should land right on top of your knees.

>If you heard popping and cracking in your knees doing the lunges, you’ll probably hear them with squats! You can start by just doing a partial range of motion and then work your way to a full range of motion.

That’s it for today. Be sure to practice because tomorrow I’m going to show you more advanced squats. See you tomorrow!


Most Fit Tips from Kim are featured here on Mondays. Check back here each Monday for more exercise tips and ideas from Kim Lyons and Fast Track to Fat Loss.


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CHECK WITH YOUR DOCTOR BEFORE YOU DO ANYTHING RELATED TO HEALTH AND FITNESS! I am under a doctor's care for my general health, and my workouts are overseen by a professional trainer. I consult with licensed dieticians about what I eat. I am blogging about my experience here in the hopes that it might inspire you to get healthy as well. However, you must realize that I am not a doctor. The views on this site are only my opinion or understandings about what I'm learning. In some cases, I'm just reporting about what I find from other sources. Therefore, before you do any type of exercise, change your diet or make other health related decisions, check with your doctor, trainer, dietician, nutritionist or other health professional.

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