Hot Squats
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With feet shoulder width apart, turn toes and knees outward as if in a plie. Keeping back straight, squat straight down squeezing buttocks and inner thighs as you come back up. Engage core and hold sink with free hand for balance. Repeat for 2 sets of 12.
Variation: Squat halfway down and perform short pulses for a count of 12. Follow with a set of full squats.
Shampoo Press
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Hold a bottle of shampoo in your hands. Raise your arms above your head, arms alongside your head, and lower the bottle behind your head so your elbows point to the ceiling. Slowly extend your arms straight up above your head and slowly bring them back down. Repeat this exercise for at least 2 sets of 12 reps. Focus your attention on your tricep muscle (back of your upper arm) and create your own resistance. Keep the movements slow and controlled. Keep your core engaged throughout this exercise.
Variation: Perform exercise using one arm at a time.
Video: Squeeze Backs
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Face sink with legs shoulder width apart. Slowly bring one leg straight back. (To work more of the gluteal muscles, move leg back and out to the side at a slight angle.) Focus on the muscles you are working and keep your core engaged. Hold each repetition for a count of three by chanting SQUEEZE-IT-IN. Continue for 2 sets of 12 or until your dishes are done, whichever comes first.
Variation: While extending leg behind you, pulse leg up and down for a count of 12.
Dish Lifts
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While putting dishes away rise up onto toes. Hold for a count of 3 while chanting SQUEEZE-IT-IN. Come down slowly onto heels. Repeat until all dishes are back in cupboards or for at least 2 sets of 12.
