Lower-body blaster - Getfit

Get a tighter, toned bottom half with this powerful move.

the move Jump squat

strengthens Butt (gluteus maximus), quadriceps, hamstrings and calves

step-by-step

* Stand with your feet hip-width apart, chest lifted, abs tight and arms folded across your chest.

* Bend your knees and lower your hips into a squat, knees behind toes and your lower back in its natural curve [A].

* Using your hip and thigh muscles, straighten your legs and jump up, keeping your shoulders down and abs tight [B].

* Land softly in the starting position keeping your knees over your ankles and your lower back in its natural curve.

workout schedule Do 3 sets of 10-15 reps as part of your lower-body workout.

training tip Keep your abs actively engaged to avoid arching your back as you begin the jump portion.

to progress Add a double-arm thrust on the jump: Bend your arms and keep your hands in relaxed fists. Thrust and extend your arms up and slightly in front of you as you jump. Return your hands to your sides when you're in the squat position.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group