Press Stand

Anyone who’s been working out for at least 6 months knows that to build a strong, athletic lean body, you need to work your legs. This is the biggest mistake most beginners make – they avoid working their legs. The following bodyweight exercises will help you break past your plateau and help you build lean muscle mass which in turn will burn off bucket loads of fat:

Free Squat

• Stand with your feet hip-width apart. Lower your body by bending your knees until your thighs are parallel to the ground and your knees are at a 90 degree angle. Make sure your feet stay flat on the ground and your knees do not extend beyond your toes.
• Use your arms for balance. Press off the ground and return to upright position.

Boot Slappers

• Stand with your feet shoulder width apart and your hands at your sides. Sit back and bend your knees until your thighs are at least parallel to the ground. When you are at the lowest point slap your ankles.

Sumo Squat

• Stand with your feet about 6 inches wider than shoulder width apart. Turn your toes slightly outward. Keep your back straight and sit back until your thighs are at a 90 degree angle. Keep your arms close to your body and lower them to the floor.
• Press back up to the starting position and repeat.

Hindu Squats

• Stand with your hip feet-width apart and arms pressed close to the chest. Bring your hands down and lower your body by bending your knees. Keep your hands down and back for balance. At the bottom of the movement you should come up onto your toes.
• Make sure to keep your back straight. Straighten your legs by pushing off your toes and swinging your arms forward. As you rise, press your heels to the floor and raise your arms to chest level. When upright, pull arms to chest and repeat.
• Your arms will look like you’re rowing a boat.

There you have it. Four of the best lower body movements to help you develop a strong and lean body. You can either organize all these movements into one workout, or separate them, using each one for a different day as part of a full body workout.

One of the best bodyweight manuals I’ve come across is Bodyweight Exercise Revolution. To learn more about Bodyweight Exercise Revolution, check out my site, ShahTraining.com [http://shahtraining.com/bodyweight-exercise-revolution-ebook-review/]

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

9-12 March on DC – Press Stand CRASH

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