Squats
Posted by terrepruitt on June 9, 2011
Squats are good for the legs, especially glutes and quadriceps. There are a lot of ways to do a squat. For my ten minute workout we are just doing a non-fancy squat. The original design of this exercise in the workout is to do it on a BOSU. The rounded side of the BOSU is on the ground and you stand on the flat side. Adding the BOSU in the mix allows for more work to be required of the full leg and ankles. It is great balance practice. A squat is a lowering of the entire body as if you are going to sit down. Only lower down to about sitting-in-chair height. Butt “reaching” back for the “chair”. Then come back up to standing. For these squats have your feet from hip-joint-width to shoulder width apart.
I feel it is important for one to be able to sit and stand without having use your arms to support yourself. Squats are one way to ensure you can move up and down without help.
What do you want to know?
Terre Pruitt's Blog 
Angelia Sims said
I want to know how I get infected with this 10minute exercise bug so I can get my behind a-squating!!
🙂
I definitely need to re-build my ankle balance and strength. You’ve got some good balance to get pics too. 🙂
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terrepruitt said
How you get “infected” is you start. Once you start you kind of “get the bug”. Once you just do it, you realize that you want to do it again, because it really is only ten minutes. As a start just go through the motions for 10 minutes without any equipment.
I am working on my balance still. TOES are a HUGE part of balance especially the second toe which is not the one I (think) broke, but it no longer bends properly which is how we balance.
One way to build up your ankle balance is to always stand on the leg with the weak ankle. ALWAYS. When you are standing in line, when you are cooking, when you are in the shower, when you are brushing your teeth, when you are combing your hair, no matter what you are doing, put the weight on that leg, even if you have the other foot down. It WILL help strengthen it. Then when you start to do exercises it will already be stronger.
Thanks for stopping by!
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Angelia Sims said
Thank-you – I will start doing that on my ankle. It’s been feeling real good. Ten minutes, huh? 🙂
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terrepruitt said
Standing with your weight on one foot will help strengthen the leg/ankle you are standing on plus help your balance.
And, yes, ten minutes. About as long as it takes to brew a pot of coffee. 🙂 YOU CAN DO IT! I know you can because you do other things that amaze me all the time. Things that are actually difficult. Maybe just do the ten of ten at first, don’t worry about the minutes. I bet that won’t even take ten minutes.
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Jill Campana said
I’m sure you’ve covered this in a past blog, but what is a BOSU? And is that a stretch band you’re (or whoever) is standing on? Show me the squat baby.
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terrepruitt said
Thanks for asking because that reminded me I didn’t put the link in the post (I have now).
I have posted about a BOSU. It is the thing I am standing on in this picture. And pictured in the post Terre’s Ten Ten in Ten and in the BOSU post. As you might be able to tell, it is almost as if a stability ball has been cut in half and a big plastic “cap” has been placed on it. So it has a rounded side and a flat side. It is GREAT for balance work. Standing on either side and moving is awesome!
And yes, I am standing on a resistance band because that is how my “gym” is set up to do the Ten Minute Workout. The gym can be seen in the Ten Ten in Ten post. The workout has two exercises in it in which we stand on the BOSU on the band and use the band. And those are my tootsies! 🙂
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simonscotland said
Nice tootsies 🙂
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terrepruitt said
I’m stuck with them. 🙂
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simonscotland said
I’m impressed that you managed to get a photo while standing on it. I look forward to when I can implement your ideas into my own ten ten ten.
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terrepruitt said
It was much easier to stand on it and take a picture of my feet than it was to set the timer, run over to the BOSU, get on it, and squat before the thing went off. Ha! Yeah, those shots didn’t make it on the blog. And standing on the BOSU is no problem either. It was trying to stand at an angle that I could get my feet AND I was actually trying to do an authentic squat. I didn’t just want a picture of my feet on the BOSU, I wanted it to be a picture of how it looks when I am actualy doing the exercise. Quite entertaining for my cat I am sure.
Thank you for commenting!
Your own ten ten ten?
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