TrainerDiva’s Favorite Weight Training Moves

      My favorite TrainerDiva weight training move is the squat – so simple, yet so effective. When peforming a regular squat, you are using your own body weight. However, what is so fabulous about this move, is that you can modify it in so many ways to get those killer legs all of us Divas desire! Add a 5lb. or 8lb. weight, hold the weight in front of your body with your arms extended, and now you have just added some great resistance to that same old squat.

 

    

 

 

 

       Next, we have the plie squat. In this squat, your legs are placed wider than shoulder width apart, toes pointed outward – like a ballerina. You simply squat down, (make sure your knees are in line with your toes) come back up, and repeat. Again, add a weight to make the move more challenging (as pictured to the right). To challenge yourself even more, alternate heel raises when squatting. For example, raise your right heel, squat, come up, and then repeat with your left.

         

         Another great variation of the squat is the prisoner squat. Hold your hands behind your head and squat with legs slightly wider than shoulder width apart with your toes pointed forward. The position of your arms in the prisoner squat changes the balance of your body and therefore changes the distribution of your weight. Add resistance to this squat by holding dumbbells at your shoulders.

           

         Squats make for phenomenal glutes, quads and calves. This translates into is a great behind and hot legs for jeans and skirts. And that, my Diva friends, is why the squat (in all its many forms) is my favorite move!

 

 

Written by: Emily Gojko (Certified TrainerDiva, Inc. Trainer)

To read Emily's full bio click here.

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