If you are ready for some tight thighs and and buns for your brand new bikini body, then start squatting today. Squats are one of the best exercises for burning body fat.

 

Tight Thighs and Buns and

Burn Calories While You Sit On Them?

Why? Because your thighs are one of the biggest muscle groups in your body. When you squat, you get that muscle working and that helps to burn the Christmas pudding. 

Simply put... The more muscle you have, the higher your metabolism gets and the more fat you burn sitting on your bottom!  You want to build your big muscle groups by doing things like squats.

How to do a body-weight squat Start standing with your feet slightly wider than shoulder width apart. The wider your feet are apart, the easier it will be to balance when you do a nice deep squat. Have your feet turned out slightly - just enough so that it's comfortable. Keep your weight balanced evenly between each foot and in the middle of your foot (not too far forward, not too far back). Take a breath out and lower yourself as far down as you can go. Now breath in as you stand back up again. Do the movement at a comfortable breathing pace. It won't take too long before you get a nice burn going in your thighs. Do as many as you can in a row. You'll notice that the record for this exercise is several hundred. As with every exercise, when you first start out, there is no need to break the record, unless, of course you don't want to walk tomorrow. If you do manage to break one of these records, then be sure to video it and let us know. Check out the records page for more details.

How to do a chinup   Start by gripping a set of rings (these are the safest way to do chinups - they allow your arms to rotate  through a natural motion), alternately you can use a bar. These should be overhead and your hands should be about shoulder width apart. Breath out and squeeze your shoulder blades together and down your back. This sets the shoulders in place. When your entire bodyweight is hanging from them, it is best to have muscles supporting the shoulder joint rather than just the ligaments. As you reach the top of the movement, twist your forearms so that your palms face toward yourself (rings only). Breathe out as you return to the start position. Do the movement at a comfortable breathing pace. Do as many as you can in a row.

Ok, so this one is a little more 'extreme' than most exercises. At least that's how it may appear.

This is an activity that exercises your mind as much as any other part of your body. In this exercise, we start to look at how what you think (on a very physical level) has an immediate impact on your physical performance.

Later in the article, you'll read what went through Keri's mind when she first learned to lift the car. This is a little 'trick' that few athletes even know about, but will enable you to get incredibly strong, incredibly quickly.

First I must stress that before you even think about doing this exercise, you must have a strong core and a healthy back. Please only do this exercise if that is you.

*** This Is An ADVANCED Exercise.

Do This At Your Own Risk***

To learn to do this exercise, I highly recommend using a harness, to start getting used to the heavy weight that you will be subject to.  It helps to distribute the weight over more of your back than you could with a bar, and also allows you to stand straighter as you lift the car. Having a straight spine, means that your structure takes the weight rather than your muscles -  it is a lot safer.

I use 2 loops of 2" tape that I picked up from the climbing shop. A word of warning though, even with a towel underneath the harness it can leave a bit of a bruise, depending on how tough your skin is. Then I hook the harness to an eye-hook that I bolted to the tow-bar with a caribiner. Easy.

Next step is to understand the logic behind what you need to THINK to get the car in the air;

The first thing to know is that your brain sometimes sabotages our performance to keep us safe. Like, if you go to punch a brick wall (don't do it - it hurts!) and you think "this is really going to hurt" then your brain will help out by delivering less power as you punch. The same thing happens if you are lifting heavy. If you think there is something super heavy on your back, then your brain helps out by delivering less power to your legs/back/butt. But that doesnt' help get the car in the air does it? So DON'T think that!

Now, if you want to get the car in the air. What should you think to make it easy for yourself?  What is it you're actually doing? You're standing up. That's all your doing. But if you think that you've got something heavy on your back, its going to be more challenging to get it up and you've gotta psyche up to get that thing in the air, so what do you do?

Well, think about this, when you stand up, what is actually happening? Your butt comes forward, and your knees come back (a little) - as a result you stand up.

There's no heavy weight in front of your hips, nor behind your knees. So all you need do is think about moving your knees backwards and your hips forward. Actually you really only need to think about pushing your hips forward.

So now you know what to think, you gotta apply it. Find yourself a car (preferably a small one to start with) and hook an eye bolt to the tow-bar, then with your harness hooked up its 'simply' a matter of coordinating what you're thinking with what you're doing.