Squats workout is one of the best exercises for your body and the most basic workout, whether your target is to build muscles (Advanced Squats with weights) or to tone your thighs and butt and help you lose fat from those areas. It is considered as the king of leg exercises that will make you feel and look better naked and clothed.
Squats are one of the most fundamental and natural movements of our bodies. We have been squatting since we were babies, and at any age of time probably you naturally do few squats everyday while doing your everday’s life activities.
You can do squats exercises anywhere, every day, or you may do it during your free time. If you are new to this exercise, go and grab a chair.
How to do Squat
It is important that you do squats exercises in correct way to avoid any back pain (especially if you want to use heavy weights to build muscles)
Put your hands at the back of your head like you are being arrested – Don’t worry, working out isn’t a crime 😉 – (or make them straight in front of your body) and your feet shoulder-width apart.
Bend your knees and try to sit down without letting yourself touch the chair. Keep your back straight and your core intact (Better movement is to squat down down until the top of your thighs are parallel to the floor, or until you feel the bottom of your thighs touch your calves).
Do not arch your back. Slowly raise yourself to a standing position and repeat the exercise as many as you can.
To make sure that you are doing squats workout correctly you should feel your body weight concentrated on your heels and the balls of your feet. You should be able to wiggle your toes at any moment of the workout (that’s how you know you are doing it correctly) .. and No, that’s not part of the squat :p
Jumping Squats – Faster Results
There is some alteration to the original squat workout if you want to get a nice strong legs and tone your thighs and buttocks faster or maybe to challenge your self a little !?
For that there’s the Jumping Squat Exercise, which is more intense and will add more difficulty to your workouts:
How to do Jumping Squats
Stand as tall as you can with your feet shoulder-width apart.
Lower your body as far as you can by pushing your hips and arms back (just like the picture below)
Pause, take your time to be balanced, then jump as high as you can
When you land, immediately squat down, make sure you are balanced again and then jump again for another squat and repeat.
You may do this exercise as much as you can till your muscles get sore, but it is recommended that you increase the repetitions gradually to avoid any injuries for extreme workouts especially if you it has been a while since you did any workouts.
P.S: Stretching and warming up is recommended before doing any type of workouts.
Read more about Legs and Butt workouts here.