Join Venus Ramos for an exercise that utilizes balance and coordination, targeting the lower body, strengthening and toning the abs, thighs, and butt.
Read the full transcript »
One Legged Bend and Squat Hi, I’m Dr. Venus Ramos from Huntington Beach, California and I am so fired-up to be here today to have the opportunity to get fit with you. I think I have the knowledge, the medical knowledge and the exercise knowledge to help them get to their fitness goals. I think I can get them their safely and I can get them their in a fun way. Right now, I’d like to show you a little exercise that I designed. Let me just call it my signature move. My signature is the One Legged Bend and Squat. The reason why I love it is because you get very good core recruitment. You train those stabilizing muscles. You have prevent those injuries, but you also get good glute, and by toning as well. Now, this exercise is great for really developing that core. And when I’m talking about the core, I’m talking about the muscles that stabilize this and help prevent injuries. So, we’re going to be working the abdominals, the glutes, the thigh muscles. We’re really going to get some toning in as well as the development of our core. I’m going to start standing on one leg, alright. So, choose a leg, it doesn’t matter which side because I’m going to make you do the other side. Alright, standing on one leg, you’re going to keep the other knee bend behind you and then you’re going to reach down. This is the bend apart of the one leg abandon squat. Reach down with the opposite hand from the standing leg and touch the knee of that leg and you’re going to come back up to standing position. Now, make sure when you do the bend that you’re maintaining a flat back. That’ you’re maintaining your head, neck, spine and the back leg all in one line as you bend over, very important so that you don’t hurt yourself. Now, hold on you are not done yet. We got the squat, although one leg on bend on squat. So after you bend over, you’re going to stay on that one leg. I know it’s hard I’m finding it’s hard my self and you’re going to squat down. Stay on that single leg, you won't be cheating now and raise right back up. You don’t need to bend down very hard to squat in order to get good core recruitment. Alright, let’s try that on the other side and we’ll see that connect your side all the way through. Again, bend over, touch your knee, back up and then to a single leg squat. And there you go, looking good. Once, you develop this coordination, you’ll be much more likely to see me training you in the gym rather than me seeing you as a patient in the doctor’s office. I’m Dr. Venus Ramos and this Studio for Fitness.