Body weight squats and planks

By Haley Burton

June 23, 2014 Updated Jun 23, 2014 at 6:59 AM EST

(WBNG Binghamton) Anthony Campo, personal trainer at Riverwalk Athletic Club, worked with one of his clients to demonstrate two exercises to help with fat loss.

First, Merrie Werner showed how to properly execute body weight squats.

With 15 repetitions, Warner stayed on her heels, pushing her knees and backside out and remained controlled in her movements.

"Merrie is super busy. She runs her own business and running all over town so it's imperative she's eating the proper foods," said Campo, her trainer, "The times she isn't eating the right foods for weight loss, we have some exercises for her to do."

Beginners do not have to do their squats fast and also do not have to squat as low at first. You can also use a high box and squat to it, if needed. As you get stronger with the exercise, you can progress to a lower and faster squat.

Another exercise is a 30 second plank.

During a plank, you are on your forearms and feet and aim to keep a nice, straight line. Your rear, shoulder and head should be alignment and you do not want your midsection to sink or your rear to be up in the air.

A plank exercise is modifiable to your level, according to Campo. A person may not be able to do 30 seconds at one time, but you could try two rounds of 15 seconds or three rounds of 10 seconds.

By doing planks over time, you can modify them to a more challenging level.

Both planks and squats have a high metabolic rate that will help with fat loss.

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