Squat your way to fitness

We all know that squats are a form of exercise that we often see people who workout does. It is the exercise that is most convenient; you don’t need any special equipment to do squats. Squats have been evolved into different variations that differ in its level of difficulty and what certain body parts the movement concentrates on.

 

When you read about squats and see someone doing it, it may seem very simple easy, but don’t be fooled, yes, it is easy to follow and it is simple but squats are never a walk in the park. By doing squats effectively and with the proper form this humble exercise can make you sweat and sore for the whole day and even on to the next. As with any other exercise it is important to have the proper form so that you can fully achieve the benefits it can give your body not only aesthetically but with your overall health as well

Body-Weight-Squat
Image from http://fitmw.com

 

Basic Squats: Proper Form

  • Heels should be shoulder width apart. Make sure to have the proper stance to avoid any unnecessary injuries.
  • Feet should be flat on the floor at all times.
  • When squatting make sure that your knees are pushed on the side on the direction of your feet and lock out at the top with each repetition.
  • Hips should activate at the same time as the knees.
  • Support your lower back. You should avoid arching or rounding out your back. Whenever you squat you should maintain your natural posture.
  • For more support and balance you may raise your arms above your head or make a cross sign on your chest the same time you squat.
  • The depth of your squat should be until your hips are below your knees. This will strengthen you leg muscles evenly.
  • For partial squats, you will only squat half way down. This is easier but will only work on your quadriceps.
  • Deep squats are squats that go all the way down until your butt touches your ankles. Not everyone can do this because it takes a lot of flexibility to do so.

 

Benefits of Squats

  • Squats build muscles. Not only does your leg muscles benefit from it, your upper body can also improve for the reason that squats can help release hormones that are vital to the development of muscle growth that will make you stronger.
  • It is a functional exercise. This exercise makes everyday activities a whole lot easier. Not only does squats strengthens you it also improves mobility and balance.
  • It is an effective fat burning exercise. With squats you are able to build muscles that burns more calories and it is a sure fire way to get some cardio exercises in.
  • Squats enhance and strengthen our legs, backside and butt. Our legs are toned and our butts firmer and rounder.
  • It is good for our digestion. The muscular action of squats improves the flow of fluids on our bodies that results on the improvement of our bowel movements.
  • It is a low impact exercise. This exercise doesn’t put strain on your back so even people who have back conditions can still do squats.
  • Squats can improve your posture. Because it helps with your balance, it improves how you walk, stand and sit down.

 

These are just some of the benefits squats can do for you and what’s best about this is you can do it anytime and anywhere. So start squatting now!

squat-variations-for-women
Image from http://visual.ly/squat-variations-women

 


 

References:
http://stronglifts.com/squat/#How_to_Squat
http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx
http://www.beautyandtips.com/sports-and-fitness/10-benefits-of-squats-and-why-every-girl-should-try-doing-squat-exercises/

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