Start Doing Squats
Squats are one of the most beneficial exercises around because not only do they tone leg muscles, but they also firm up glutes. Many people who incorporate squats into their training, however, aren’t really using proper squat form. If you’re not performing squats correctly, you risk injuring your knees and your back. Here’s the definitive guide to performing squats the right way.
How To Do a Squat
Don’t begin your workout with squats. In order to avoid injuries, your body has to be thoroughly warmed up before you attempt this exercise. Start your exercise regimen by doing some stretches, some sit-ups and some jumping jacks. Warming up will increase the blood flow to the muscles you’ll be using when you squat, and this will make those muscles suppler.
• Assume a standing position in which your feet are slightly further apart than the width of your shoulders.
• Center your knees over your feet, but try to keep your back relaxed.
• Slowly bend your knees and hips, and make sure your knees are aligned with your feet. Breathe in as you lower your body.
• Breathe out as you return to your starting position.
If you’re new to this exercise, perform two or three sets of 15 squats two or three times a week. As you build up your stamina, you can increase the number of sets you perform. Many athletes also combine squats with barbell training.
The Benefits of Squats
Squats are a basic strength-training exercise that can build muscle and increase endurance. As your body starts to build more muscle, it will begin burning calories more efficiently. There are other reasons to do squats, too.
• They improve blood circulation in your legs: If you’re affected by numbness or tingling in your legs, the culprit may be poor circulation. Squatting increases the circulation of blood within your lower extremities.
• They improve your flexibility: As we age, our muscles, ligaments and joints become less flexible. An exercise regiment that includes squats can help your body stay limber.
• They can improve your posture: When you use the proper form to do your squats, you’ll enhance your core strength, and that, in turn, will help you stand up straighter.
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