When meeting with a new client at the gym where I work as a personal trainer, I will ask them to give me a little background on their past exercise experiences and future goals. What I hear most is the desire to firm up, get healthy, and lose weight.

The legs and buttocks make up the largest muscles of the body. Working these muscles not only tones and strengthens, but also increases the metabolism. Leg exercises are a must for strength, flexibility and functional mobility.

Leg exercises promote working the largest muscles and muscle balance, while remaining healthy and pain-free. Proper form is most important to avoid injury and build muscle strength.

One of my favorite leg exercises is the squat. The squat requires the gluteus, quadriceps, hamstring, and calf muscles to work, which strengthens the leg and supports the knee.

The squat:
If you are currently working with a health care professional, you will want to consult with them before trying the squat. You do not need a gym or special equipment to perform a squat. For a beginner you may want to stand near a wall or chair for support.
• Stand with feet hip-width apart, toes pointing straight ahead
• Tighten and pull in abdominal muscles
• Lower body as if sitting in a chair, slowly
• Stop when legs are parallel to the floor
• Hold squat for a few seconds
• Now press through the heels and return to standing position
• Repeat for 2–3 sets, 8–12 repetitions each
• Rest 60–90 seconds between sets

The easiest way to minimize stress on the knee is to be aware of the positioning of your knees and toes during the exercise. Simply, keep your hips from moving forward when your knees are bearing the load. If you ever feel knee pain, you need to stop. The knees are very complex joints and are highly susceptible to damage. Did you know, when we are standing, the knee carries approximately 80 percent of our body weight?

Functional “real life” movement is something we want to maintain throughout our lives. The squat will help you keep the strength and flexibility in your lower body to be able to bend down to pick something up. You will be glad you kept up with your squats!

Tammy’s Challenges

Growth does not come from one perspective. To achieve a healthy lifestyle, you must do more than concentrate on exercise alone. Diet changes will enhance your wellbeing, but it alone is not healthy. Let’s not forget the soul or spirit. It needs nurturing as well. So, here are a few mind (diet) – body (exercise) – soul (mental) challenges for you to try.

Mind: No trans fats – read the labels of everything you eat.

Body: Do three sets of squats, three times a week, with a day of rest in between.

Soul: Write down 10 things that make you happy and smile.

I would love to hear from you. Email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , visit my TammYoga Facebook page, or tweet me @TammYoga.
Namaste  (The spirit in me respects the spirit in you.)
Tammy