This week’s exercise is a bit tough and helps strengthen your legs, glutes and spine. The exercises are Split Squats and below are the steps to do the exercise.

• Place yourself at about a distance of 3-4 meters depending upon your height from a raised platform or step.
• Now place your left leg on the podium with the toe resting on the platform and heel towards the ceiling.
• Now bend yourself in a squat position such as the right leg makes an angle of ninety degrees.
• After balancing both the legs lunge down.
• Seize this position for a few seconds and the return to the start position.
• Repeat the exercise for a few times and then switch over to the other leg.

· To make it more challenging you can hold weights or dumbbells in your hand.

Source: ChicShaping.com — Split Squats

Do you have a busy schedule with no time for exercise? We have got an exercise for you at your table. Chair squat is an exercise for which neither you need not go to gym nor you need any exercise tools.

How to do a Squat:

• Stand in front of your chair with both your legs placed apart.
  Breathe out, twist your knees and lower your booty in the direction of the chair, letting it touch momentarily on the rim of the chair, and then stand back up.
  Try to keep the weight back in your heels as you squat down.
  If your chair has wheels then this becomes difficult for you as the chair would roll away hence you would just have to linger over the seat.
  
  

  Repeat the exercise over and over for about 10-15 times.

  
  

  Source: ChicShaping.com — Exercise of the week: Chair Squats