1. Starting Position:
- Stand with your feet shoulder-width apart.
- Lift your hands and place them behind your head, keeping your elbows pointed out to the sides.
2. Preparing to Squat:
- Engage your core muscles and keep your chest lifted.
- Shift your weight slightly to your heels.
3. Squatting Down:
- Begin to squat down by bending your knees and pushing your hips back, as if sitting in a chair.
- Keep your back straight and your knees aligned with your toes.
4. Adding the Side Bend:
- As you reach the bottom of the squat, bend to one side at the waist (for example, to the right).
- Make sure your elbows stay back and your chest remains lifted.
5. Returning to Starting Position:
- Push through your heels to return to the starting position while simultaneously bringing your torso back to the center.
- Stand tall and reset your position with hands behind the head.
6. Repeating on the Other Side:
- Perform another squat and this time bend to the opposite side (to the left).
- Continue alternating sides with each squat.
7. Breathing:
- Inhale as you squat down and exhale as you push back up to standing.
8. Repetitions:
- Aim for 8-12 repetitions on each side, depending on your fitness level.
Tips for Beginners:
- Focus on maintaining good form throughout the exercise.
- If you feel any discomfort in your knees or back, lessen the depth of your squat or skip the side bend.
