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VISN 2: Veterans' Wellness, Summer 2012
Summer 2012 
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Firm Up Your Bottom Line
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Strong gluteal muscles, or “glutes,” do more than help you look good in jeans. They can translate into good balance, lower body strength and more endurance. Those traits reduce your risk for falls and injuries.
Plus, strong glutes help prevent low back pain and improve posture. They’ll also keep you primed for more rigorous activities you may not do every day like hiking or playing pick-up basketball.
Try this move to tone tush, as well as most of the muscles in your legs:
Squats
Stand with your feet slightly wider than hip-width apart. Turn your toes slightly out. With palms facing inward, hold a dumbbell in each hand. Contract your abdominal muscles and bend your elbows, bringing dumbbells up to rest on the front of your shoulders.
 Slowly bend your knees and squat down while keeping your back straight, as if you’re trying to sit in a chair. Keep going until your thighs are parallel to the floor. Most of your weight should be on your heels to keep your knees from going past your toes. Slowly straighten your legs.
Repeat 10 to 15 times. If you can’t do eight reps in a row, use lighter weights. Increase your weight when you can complete the move easily 15 times. Rest between sets. Do squats twice a week, but not on back-to-back days.
If you find weighted squats difficult, try them without dumbbells. Follow the above directions, but extend your arms forward at shoulder level, palms down.
For extra support, stand about one foot in front of a wall and lean back. Slightly bend your arms, and rest your hands on your hips. Slide down until your thighs are parallel or close to parallel to the floor, depending on your comfort level.
See for Yourself
Snap a photo of this icon with your smartphone to access our home page, www.visn2.va.gov. Here you can view one of our latest videos on how to do squats with proper form. You will also learn how you can adapt the exercise to your specific needs and fitness level. |
Stay Well — and
Well Informed
Regular physical activity offers many benefits. Visit www.prevention. va.gov for tips on how to get moving and reasons that’ll keep you motivated |
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Summer 2012
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