You don’t need to have complicated and expensive equipments to carry out a good exercise regimen. Some of the best exercises are done by simply using your own body weight. One of these is the squat exercise.
Benefits of Squat Exercise
The squat exercise is very versatile and effectively works the muscle groups of the lower body. It can be carried out in almost all places without the aid of any equipment. These are some of the benefits of squat exercise.
Fortifies the core muscles. The core muscles of the body are engage by squats. As the abdominal and back muscles are kept in balance during the movements, it results to a tighter, flatter stomach and abdomen and sturdier lower back.
Tones the legs, backside and abs. The squat exercise comprehensively engages the hamstrings; quadriceps and calf muscles that help tone them and strengthen your legs.
Lifts the butt. Squat Exercise helps tighten and lift the butt. To make it more effective, give your glutes extra squeezes when going back to standing position.
Improves flexibility and stability. As the knees, hips, ankles and lower back are all being utilized during the squatting motion, the flexibility of the joints increases. Squats also improve the stability of the knee and strengthen the connective tissues.
Works the upper body. When you add weights to your squat routines, the upper body would be engaged thus making a squat routine a full body work out. You can do this by using a barbell or a dumbbell.
Burns more fat in lesser time. The squat exercise is one of the most time-efficient ways to burn more calories as it builds more muscles. According to studies, for every pound of additional muscles you gain your body will burn an additional 50 to 70 calories a day. So if you add 10 pounds of muscles, you will actually burn 500 to 700 calories per day!
Prevents injuries. Most athletic injuries involve weak stabilizer muscles. The squat primarily targets the muscles of the lower body stabilizing ligaments and connective tissues. It also strengthens muscles that support other muscles of the body actually building muscles in your entire body.
Aids in removal of toxins. Squats enhance the pumping of body fluids thus aiding in removal of toxins in the body and delivery of nutrients to all organs of the body. It also improves the movement of wastes through your colon promoting regular bowel movements.
Proper Way to Perform a Squat Exercise
➢ Do a warm up before performing any squat exercise.
➢ Stand upright, with your feet shoulder width apart.
➢ Always keep your back straight.
➢ Bend your knees slowly until you reach a ninety degree angle.
➢ Inhale as you lower down your body and exhale as you go back to starting position.
Kinds of Squat Exercise and how to do them
Common Squat Exercise
➢ Stand upright with your hip and feet wide apart.
➢ Constrict and pull your abdomen.
➢ Slowly drop your body similar to a sitting position.
➢ Stop when your legs are already parallel to the floor.
➢ Continue this position for a few seconds.
➢ Press down onto your heels and gradually return to a standing position.
➢ Repeat the routine for a total of 2 to 3 steps or 8 to 12 steps.
➢ It is necessary to rest for at least 60 seconds between sets.
Squat Thrust Exercise
➢ Stand upright.
➢ Place your hands on the floor next to your feet.
➢ In an very quick movement, into a push up position, jump your feet backwards.
➢ 10 squat thrusts can be added to your usual work out every 15 minutes or at the end of your work out. You may add force by adding a jump when standing up.
Leg Squat Exercise
➢ Stand with arms extended in front.
➢ Balance on one leg with the opposite leg extended.
➢ Extend the straightened leg forward.
➢ Squat down and keep one leg elevated.
➢ Keep your back straight and get the support from the knee that is pointed on the same direction of the leg extended.
➢ Raise the body back to original position until the knee and supporting hip are straightened.
➢ Do the routine on one leg 10 times and continue with the opposite leg.
Prisoner Squat Exercise
➢ Put both of your hands behind your head.
➢ Keep your elbow back.
➢ Stand with your feet apart wider than the shoulder width.
➢ Squeeze your abs and glutes.
➢ Push and move your hips in the front and back while keeping your knees in straight line.
➢ Try to squat as low as possible.
➢ Push with your glutes, hamstrings and quadriceps to go back to the original position.
Jump Squat Exercise
➢ Stand with both feet apart.
➢ Place both arms at the sides.
➢ Do a regular squat and jump.
➢ When you rise up, reach for the ceiling.
➢ When you reach the ground, return to squat position.
➢ Try to squat as low as possible.
Exercise plays a key role in the reduction of life threatening diseases and improvement of the total being. It promotes optimal function of the brain and body and contributes to longevity. Medical science has proven the contribution of regular exercise to the reduction of countless health conditions ranging from cancer, heart diseases, diabetes to stroke and even depression. It also slows down the rate of aging itself and stimulates the regeneration of body cells.
So if you want to experience the benefits of exercise but you don’t have expensive equipments or you simply lack the time of going to a gym, Squat Exercise is the best for you. It can tone a lot of lower body muscles specifically the core, glutes, legs and thighs.