The squat is probably one of the best exercises to get your butt and legs in shape, especially good for us over fifty women. When you hear the word squat, what do you think? I bet you envision a huge male bodybuilder with a barbell across his shoulders loaded down with weight. Truthfully, there are a million different squat positions and if you’ve never done them, or have tried and are unable, I encourage you to try these two moves. The Static Wall Squat and the Ball Squat are great for both a beginner and a seasoned pro looking for a move that is a little gentler on the body but still effective in helping to tone and strengthen the butt and legs.
STATIC WALL SQUAT
The static wall squat is a gym staple because not only does it help to tone your lower half, it improves your overall body endurance and is great for the back. It may be easy to get into this position, but once seated it’s tough to hold!
- Stand straight up with your feet shoulder-width apart and your back against a wall. Your feet should be about 12″ from the wall.
- Slide your back down the wall, bending at your knees as though you are sitting down in a chair. Bend until your knees form a 90-degree angle and your legs are parallel to the floor. I like to rest my hands on my knees but some people prefer their hands at their waist or on their head — whatever is more comfortable for you.
- Keep your back completely straight with your shoulders and butt flat against the wall and your feet and knees pointed directly forward.
- Once in the position, try to hold for about 30 seconds and make sure to breathe!
- Gently push your body up to get out of the position.
- Work up to holding this position for 1 minute.
The ball squat is a great exercise to stretch and tone your legs and butt and is an excellent beginner squat move. The ball helps you to get low, maximizing the effect of this exercise.
- Place the ball between the wall and your lower back.
- Stand straight up with your feet shoulder-width apart and about 12″ from the wall, hands at your waist.
- Lower your body as you press firmly against the ball until your knees form a 90-degree angle and your legs are parallel to the floor. Make sure to keep your feet and knees pointed directly forward.
- Straighten your legs by pressing up through your heels to the standing position.
- Do 10 – 15 repetitions, rest a few seconds, and then repeat. Do 3 or 4 sets, working up to 30 repetitions for each set.
For more lower body workouts check out these posts:
Legs and Butt
Tone Those Over Fifty Thighs
Best Tip Ever: Work Your Calves!