Basic exercises for strengthening
the lower body
Exercises: Narrow squat and Dog squat
Training type: Strength Training
Chakra: Base Chakra Activation
Subtle body: Physical Body
Narrow squat and Dog squat are two different squat types that require no special skills. The speed is slow, and the postures are easy to understand. For Dog squat, you have to come first down onto the ground and then onto your arms and legs. This task requires some mobility but is not too difficult.
Through both of these exercises, you are training especially your thighs and bottom muscles. There is nothing better than squats. If you do them regularly, you can increase your overall strength for the lower body and feel the outcome in your daily routines, like climbing stairs and squatting down. Your legs will also look toned and strong.
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 Narrow squat and Dog squat 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, Leg lift, Leg liftback, and Squat.
In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Jogging, Marching, Leg curl, and Step touch.
1. Narrow squats
With your feet hipwide apart start squatting down. Take your arms and lower them slowly down to your thighs and come back up. Feel your thighs and lower back working. You can also use weights with this exercise. Breathe slowly and steadily.
- Keep your back straight
- Lower your bottom
- Lower your arms
- Weight is on the heels
2. Dog squat
Come in an upside-down squatting position. The legs are hipwide apart, then raise your buttocks up and down. Feel your thighs and glutes working. Breathe slowly and steadily.
- Keep your knees soft
- Squat half way down
- Heels are off the ground
- Keep your elbows soft