doubt you’ll find a fitness routine with no squats. I am very guilty of incorporating squats into most of my fitness routines, I just can’t help it. There are several squat variations one can incorporate into an exercise routine. Squats can be done using your body weight or with equipment, e.g. dumbbells or barbells. The squat position is also engaged when carrying out daily activities like sitting, while evacuating waste, talking to children, etc. Squats are effective for increasing the strength and size of the legs and buttocks, as well as developing core strength. Some benefits of the squat, when done properly, include: 
  • Helps build your leg muscles, including your quadriceps, hamstrings, and calves. 
  • Helps strengthen your core muscles, stabilizing muscles, which helps you to maintain balance. 
  • Improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. 
  • Squats work the glutes, which forms your buttocks, helping to tighten and lift the butt. 
  • Increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. 
  • Adding weights, e.g. dumbbells, to your squat routine engages the muscles of the upper body. 

Things to note when performing the squat: 

  • Stand with your feet hip width apart. Bear in mind that some squats are performed with your legs together. A Lunge is also a variation of the squat. 
  • Tighten your abdominal muscles while squatting down to increase this effect. 
  • Be careful not to lean your torso forward 
  • If you feel any pain in the ankles, knees, hips or lower back areas, stop doing the exercises until the pain is gone. 

bad posture
    good posture

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