Squat- The effective full body exercise

A squat is a compound, full body exercise which means that it works muscles in your whole body. This cheap, easy-to-do-anywhere exercise proves to be highly effective if performed correctly. Read on to find out about the benefits of doing squats, how to correctly do a squat with the right form and how to make your squats more challenging. Lastly, don’t miss out on the SQUAT CHALLENGE I’ll be throwing at you!

Benefits of Squats:

• When performing a squat, you’re working multiple muscles in your body. You build and strengthen muscles in the quadriceps, hamstrings and calves. But your abs, obliques and lower back muscles also do the work.

• Squats burn more fat. More muscles burn more fat. Squats helps you pack on muscle mass and therefore helps you burn more fat. Squats also burn more calories per rep than almost any other move!

• Squats boost performance. Regularly doing your squats will help you jump higher and run faster. If you are a basketball player or an athlete, squats will help you greatly.

• Squats will challenge your posterior chain. Squats work not only the quads, but also your hamstrings and your glutes to a large extent.

•  Who doesn't want the prefect, sexy looking ass anyway?

How to perform a bodyweight squat correctly?

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees and knees over ankles.
2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.
3. Extend arms out straight so they are parallel with the ground, palms facing down.
4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
5. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees.
6. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels.

Want to make your squats more challenging? Squat using weights! You can just use your dumbbells if you are doing your squats at home or a barbell is you are at the gym. The most important part however, is to get the right form. Only shift to squatting with weights after you have mastered the correct way of squatting.

 

Ready for the 30 DAY SQUAT CHALLENGE?

If you wish to go a step further with your squats, download the 30 Day Squat Challenge. It is a free simple app which provides 30 day exercise plan, in which you do a set number of squat exercise each day with rest days included. The intensity of the workout increases slowly and will be challenging for both men and women of any ages.

GOOD LUCK! :)