Seems like AJ hasn’t gained not one ounce since the movie House Party and now I know why because she is an eat clean, exercise guru and is on a mission to get everybody in the AJ Zone.
AJ shared a few tips on how to properly do a squat using the exercise ball. To be honest, I’ve had one for years and I barely use it and it’s sitting in the corner of my bedroom collecting dust. Most of the time I have visitors, they like to have a seat on it for some reason and my nieces and nephews all seem to think it’s a toy.
Well AJ posted the pic above of her doing squats using the exercise ball with instructions on how to do so minimizing the possibility of injuries to the back and knees.
Standing with feet slightly wider than shoulder width apart, and arms elevated out in front of you at shoulder height, stand against an exercise ball that is against a wall and behind you. Position the ball in your lower back area. With pelvis tucked (to focus on thighs and butt), slowly count to 8 and lower into the deepest squat possible. Keep your back erect with weight in your heels and don’t allow knees to shift forward over toes. This body position is great to help those with lower back and knee injuries or pain. Your aim is to sit deep enough that your butt drops below your knees. Sit in that deep squat position for a slow count of 5, then press back up to another slow count of 5, to the start position. The down and up is 1 set. Beginners repeat for 2 sets of 10 reps, intermediates repeat for 3 sets of 15 reps, and advanced repeat for 4 sets of 25 reps.
As most of you known, I’m on a fitness journey myself and I am going to start using my Gold’s Gym Stay Ball in an effort to help me do my squats because my motto for my doing my workout routine is #StomachFlatAssPhat and one things for sure I’m not about that getting no butt shots life.
Photo credit: AJ Johnson Instagram
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