How’s Your Exercise Going?

If you’re lacking motivation on your weight loss journey, why not try mixing up your exercise plans? Starting with a simple squat – it’s a great, basic exercise with limitless variations to keep you motivated and losing weight:

General Instructions

These apply to all variations unless otherwise specified.

Start position:

Stand with your legs shoulder-width apart and “break” at the knee so there is a slight bend in your knee when you stand upright (don’t lock your knees). Draw your abs (abdominal muscles) in.


Slowly and with control, bend at your knees and lower your hips back and down until your knees are at 90 degrees. You must control the movement through the heels of your feet, making sure they remain completely flat throughout the exercise. Exhale as you come out of the 90 degree position and rise back up to the start position.

Technique Squat

Start position:

Now why not give these easy exercises a try:

Stand in front of a chair or step approximately as high as the back of your knee.


Lower into a normal squat and keep the pressure in the heels of your feet. Make sure you have your abs drawn in to support yourself. Leading with your hips, lower yourself until you touch the chair, sit down, then rise back up to standing position.


When you feel the chair touch your butt, go straight back up to the standing position. This makes the exercise harder—because you don’t sit down, your leg muscles don’t get a rest.

Start with a high chair or step, and when your confidence, technique and strength have grown, lower the chair or step height to below the knee so you can squat deeper and make the exercise more challenging.

Wall Squat (Isometric Hold)

Start position:

Lean on the wall with your back and shoulders flat against it. Keep your shoulders drawn back. Position your feet so they are approximately 1.5 steps out from the wall.


Lower yourself down until you reach 90 degrees and then remain in this position for as long as you can without collapsing! This is a great exercise to do while you’re waiting for the kettle to boil at home or waiting for the photocopier at work.

Now why not give these easy exercises a try:

Swiss Ball Wall Squat

Start position:

Place the Swiss ball against a wall and press the lumbar (lower) portion of your spine against the ball. Place your feet approximately 1.5 steps in front of you, making you slightly lean back against the Swiss ball.


Lower into a normal squat, but make sure you don’t lean back on the Swiss ball and depend on it for support. Remember, your legs are doing the work and your core is helping you stay upright, not just the ball.

Now why not give these easy exercises a try!

Remember exercise can be fun, invigorating, inspiring, empowering and help you lose weight!  Need help in Melbourne?  Check out this professional personal trainer in Melbourne website now!


About The Author

Sally Symonds

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