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How To Squat Properly

Health And Fitness : Exercise Guide

How to Squat properly

Stand with feet hip width apart.
Tighten and pull in your abdominal muscles.
Lower body as if you were to sit in a chair.
Keep the motion slow.
Stop when legs are parallel to the floor.
Stay in this position for a few seconds.
Press into this position for a few seconds.
Press down onto your heels and rise back into a standing position.
Repeat this for a total of 2 to 3 sets of 8-12 reps.
Be sure to rest for 60-90 seconds between sets.
Once you have mastered the move you can add weights.
Try holding a dumbbells at shoulder level or use a barbell across your shoulders

Benefits of Squats

There are so many benefits to this exercise here are just a few of them:

Squats are an all over exercise and especially good for a total lower body workout. They work major muscle groups, the hips, the thighs and the bum.
You can do squats anywhere, you don't need weights (unless you want too) and no equipment is needed, just you and your own body.

They tone the legs...
They engage your quadriceps, hamstrings and calf muscles. They tone and strengthen your legs. Doing the squat slowly will make it more intense.

They lift your bum...
Squats works your glutes, they tighten and lift your bum, squeezing your glutes whilst returning to the standing position in a squat will increase this effect.

They increase your flexibility...
Squats increases your joint flexibility, ankles, knees, hips and lower back all get utilized in the squat position. Make sure you do the squat properly or you can
cause injury, if pain if caused then stop the exercise until pain is gone.

They strengthen the core...
Squats engage the core muscles of the body. Abdominal and back muscles are needed to keep balance during the movement, this causes a tighter and flatter abdomen and stronger lower back. Holding the abdominal muscles while squatting down to increase this effect.

Upper body workout....
Adding weights to your squat routine will engage your upper body muscles, giving a full body workout in just one move. You can use a barbell or dumbbells to achieve this. Start light and build as strength increases.

By: Jade

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