Hello guys, it’s the beginning of a new year and a lot of people have made new years resolutions which include having a better body.
One great way of staying in shape is by squatting. The squat is one of the oldest exercises known to man. The basic process of sitting and standing is a squat. Some parts of the world is still squatting to use the toilet.
Before getting into how a squat is beneficial to our body, we should first know how to perform a basic squat correctly.
To do a basic squat:
- Start with your feet slightly wider than hip-width apart.
- Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
- Lower your hips until your thighs are parallel or almost parallel to the floor.
- You should feel the squat in your thighs and glutes.
- Pause with your knees over, but not beyond, your toes.
- Exhale and push back up to the starting position.
below are 5 benefits of squatting properly, keep reading to learn the rewards you can reap from this exercise.
- Weight loss
The squat uses a lot of muscles to be performed. Since the squat is a compound exercise, it uses almost all muscle groups even muscles above the waist, like the core muscles even the biceps and triceps come into play when squatting. The obviously targeted muscles are lower body muscles. These muscles include;
gluteus maximus, minimus, and medius (buttocks)
quadriceps (front of the thigh)
hamstrings (back of the thigh)
In addition to the lower body, the squat also targets your core muscles. These muscles include the rectus abdomens, obliques, transverse abdomens, and erector spine.
If you do a back squat or overhead squat, you’ll also work the muscles in your shoulders, arms, chest, and back.
All these muscles are big muscle groups and according to mayo clinic, muscle contraction and relaxation is a calorie consuming process. All these muscles contracting and relaxing at the same time is an insane calorie burner. It only makes sense that squatting properly and regularly can lead to calorie deficit and hence weight loss.
- Can Help prevent injury
Folks constantly suffer from injuries. While sometimes these injuries are caused by sports accidents involving heavy impacts, often they are related to improper body movements during exercise, which put excessive strain on the body. Not only does incorrect movement during exercise hurt your body, but incorrect movement during any type of activity you engage in throughout your day can be harmful as well. The squat increases knee flexibility, waist flexibility, ankle flexibility, and shoulder joint flexibility.
This total body flexibility helps in all daily activities, like walking and sitting even in doing basic chores like sweeping or lifting objects. Daily squats will reduce your risks of excess strain to any part of your body and can also make you increasingly flexible and as a result help shield you from joints and total body injury.
- Strengthens your core
Having strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can improve your balance, ease pain in your low back, and also make it easier to maintain good posture.
It’s good to know the core muscles are what people normally call abs. These muscles can be visible if properly worked and you have limited belly fat. So if you want to have some killer abs to impress, squat away.
- Boosts athletic ability and strength
If you compete in a sport, adding jump squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance. As mentioned above the squat involves a lot of muscles to perform. As an athlete or an enthusiast of exercising squats will help strengthen all body muscles. The reward of this added strength to your muscles are unlimited, but you’ll sure indeed be faster, smarter and of cause, the muscles will be toner.
An extra spice of toned muscle is they give an extra fit to the clothes you wear. So if you’re interested in looking great in fashion and at the same time physically strong, squats are for you.
- Can be done anywhere
Sometimes we really want to workout but going to the gym might be an issue, maybe due to bad weather or maybe we can’t afford a gym at all. The squat makes it easy to get a full quality exercise without a gym member or without requiring you to be at a particular place. Also, it can be done without any equipment. Most times all you need is a space in your room or living room or any part of your house which can allow space for mobility. This takes away the worry of expenses and makes it easier for your workout to be done since you don’t need to pack a bag and go to the gym. It can be done in the comfort of your house.
Above are just 5 unique benefits of doing squats daily. It’s good to note the squat can have several variations and intensities. Base on your strength level and capabilities, it is worthwhile to choose a variation that doesn’t strain you, but also not too easy it doesn’t feel like a workout.
Enjoy your workout.