Basic exercises for strengthening
the bottom

Exercises: Squats and Leg liftbacks
Training type: Strength Training
Element: Earth
Chakra: Base Chakra Activation
Subtle body: Physical Body

Requirements

Squats and Leg liftbacks are two exercises that require no special skills. The speed is slow, and the postures are easy to understand.

Outcome physical

Through both of these exercises, you are training especially your thighs and bottom muscles. If you do them regularly, you can increase your overall strength for the lower body and feel the outcome in your daily routines, like getting up from the bed or getting out of the car. Your legs and bottom will also look toned and firm.

Outcome spiritual

These two exercises strengthen the energy field of the physical body. That means not just the muscles get stronger, also your feeling of groundedness and the feeling of connectedness to the ‘real world’ increases. These are also great exercises for training your practical skills, like organizing your home or writing a to-do list.

Best ways to do

In a Beginner Circuit: Alternate 10 reps of Squats and Leg liftbacks 2 times. Gradually work up to longer sessions.

In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as Lunges, Dog squat, Narrow squat, and Leg lift.

In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Jogging, Marching, Leg curl, and Step touch. 

Guidance

1. squats

With your legs 2 feet apart start squatting down as far as you can and come back up. Feel your thighs and lower back working. Take your arms forward when you come down. You can use weights with this exercise. Breathe slowly and steadily.

Keypoints:

• Straight back
• Lower your bottom
• Keep your knees outwards
• Weight is on the heels

2. Leg liftback

With your legs 2 feet apart,
start lifting your legs alternately to the back. Your hands are resting on your hips. Feel your glutes working. Breathe slowly and steadily.

Keypoints:

• Keep your core strong
• Lift the leg to the back
• Slightly squat
• Stand firm on the ground