If you are into fitness or even if you are not, it’s so important that you squat for a number of reasons. Squatting is great for both men and women and they are so easy to do once you get the hang of them. They have so many benefits which we will be discussing, you will also learn how to perform the perfect squat.

The benefits of squatting

Squatting will help to build muscle in your entire body and over time it will improve your upper and lower body strength. They can be done with your own body but you can add in weights after you get more used to squats and are ready for the next step.

Squatting will help to improve your balance and stability, you will find it easier to introduce other physical activity in your day to day life if you do this.

You will get the perfect butt! You will lose fat and gain muscle in your buttocks, giving you that shapely and round butt that you have always wanted. In addition to this, squats can also help to tone your abs and give you a more improved posture.

Any form of exercise burns calories so doing squats regularly will help you to lose weight in the long-term and make you healthier.

How to squat

If you do not get the “squat” movement right, you will not be getting the full benefits and might actually be doing nothing at all. Once you have perfected the movement, you should find it easy to fit squats into your day to day life. They require no equipment and you can even do them even when watching TV. Below you can find a guide on how to perform the perfect squat. If you are still unsure how to do a squat after reading these instructions, there are many videos that you can watch online to help.

  1. Stand with your feet slightly more than shoulder width apart. Your hips should be positioned just over your knees and your knees over ankles.
  2. Ensure that your shoulders are back, you shouldn’t be hunching over your body in any way.
  3. Extend your arms out in front of you parallel, your palms should be facing downwards.
  4. It’s time to start initiating the squat movement, inhale and suck in your abs, unlock your hips and send them slightly backwards as you begin to bend your knees.
  5. As you bend, your butt should stick out behind you but make sure that your chest, shoulders and back do not change position during this time.
  6. Keep facing forwards and your spine neutral, bending as low as possible with your hips going lower than your knees if possible.
  7. Engage your core and exhale as you bring yourself slowly back to your starting position.

This is one squat complete, there is no limit of how many you can do but start with less (maybe cycles of 20) and build this up as you become stronger and more comfortable with the movement.

Sources:

http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx

http://www.huffingtonpost.co.uk/2015/03/31/30-day-squat-challenge-fitspiration_n_4829509.html

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