Khloe Kardashian has been getting serious cred for dropping 25+ pounds lately, and of course the question I'm sure she's been hearing nonstop is, "How'd you do it?!" So the reality star took to Twitter recently to fill us in on one of her secrets: The 30-Day Squat Challenge. (This was the second time she's tweeted it, actually ... She shared the plan originally back in April, but posted again for "those of you asking.")
Khloe Kardashian's followers aren't the only ones fascinated with the new trend. It's been popping up all over Pinterest, Instagram, Twitter, etc. for a while. My guess, it's probably the result of CrossFit -- the strength and conditioning program that's big on squats -- being craaazy popular. And that's awesome, and trying something a 30-Day Challenge is admirable, but it also pays to make sure you're doing squats properly, lest you end up injuring yourself -- or failing to get results.
Here, five tips to get the most out of the kick-butt move ...
- Make sure you're not arching your back. You boost your risk of injury if you don't keep your spine neutrally aligned, because you stretch the posterior ligaments that support your spine. You definitely want your back to be as flat as possible while doing the move.The fix: Pick a spot on the wall that’s in line with your eyes as you're standing straight, then as you squat down, keep your eyes on that spot. That way, your head and spine will be in the right position.
- Focus on keeping your weight on your heels. Making sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair helps to put even more focus on the glutes and hamstrings while taking pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
- Avoid knee injury by keeping your toes in the right spot. Turn the toes out (between 5 and 20 degrees) to keep knees from caving in. Knees should track in line with both the ankles and the hips, to help avoid injury and get deep in the squat.
- Be sure your arms in the right position to get the most out of the move. Extend the arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
- Stand in front of a chair or bench to perfect your form. Then push your hips back and lowering down until you’re almost sitting. My trainer had me do squats this way for the first few months we worked out together, so that I'd get a feeling for the proper form!
Would you try the 30-Day Squat Challenge?
Image via Instagram