There are a lot of exercises and routines you can do in your weekly workout. At times, people are troubled in creating their fitness plans especially when there are so many choices or types of exercise which makes it quite difficult to squeeze them all into one. However, if you are determined of what you want to achieve and know the workout that ideally works out for your goals, then you are off to a good start. Whether you are a first-timer or a fitness enthusiast who have been working out for quite some time now, you probably heard the basic exercises you must incorporate in any of your workout training. It is not just about stretching but you must also understand the essentiality of having Squats as part of your workout routine!
Regardless of age, gender or fitness goals, it is the perfect staple for your exercise. Even though there are misconceptions for this exercise as solely used in order to have a tighter, curvier or perkier butt, it is actually more than that. This is a multifaceted exercise that targets the whole body but it primarily enhances hip stability, hones your back and increases the strength of your thighs. At the same time, it trains the muscles of your buttocks, abdominal muscles, costal muscles and hamstrings. You can also develop core strength and expect benefits you never thought you could have. So don’t ignore the essentiality of Squats and how it can help you in multitude ways!
Why Should You Not Miss Out on Squats?
Typically, for people who wants to have a perfect-shaped butt and toned legs considers squats to be the fastest and easiest way to achieve them. Yes it is true but somehow you are limiting yourself with what you can gain from this exercise. Do not underestimate its’ versatility! If you are simply performing repetitive up-and-down squats then you are merely doing an endless basic. It will soon get boring and tiring which may even end up with you loathing it. But if you know how to maximize its’ effectiveness, the proper way of doing it and how to switch things up, it can be quite impactful!
For most women, squat is the go-to booty exercise. However, it can also help you achieve the following:
- Lose Weight – Aside from doing cardio or a 5-mile run, squats is actually more efficient in burning fats. It will help you get your heart rate up and get stronger by gaining muscles while at the same time slimming down. Statistically speaking, for every pound of muscle you’ve gained from squats, you can burn an estimated 35 to 50 calories.
- Say Goodbye to Cellulite –You can expect sexy toned legs aside from getting a firmer butt. Generally, squats simultaneously targets a variety of muscles particularly your thighs, calves and quads – making them stronger and aesthetically better.
- Healthy Joints – It promotes better circulation of blood flow which interlinks with keeping your tissues healthy thus giving you a healthy joint as well.
- Improve your Posture – You can have a better posture through squats because it works out your entire core. Plus you become more aware with your balance and stance so being upright with proper posture will just be a second-nature to you.
- Promote Strong Muscles, Flexibility and Build Core Strength – It increases your entire body strength while supporting your core. It helps you regulate every part of your body to function well in order to improve workout efficiency plus with less risk on potential injuries.
On top of all these benefits, it helps you to have an easier way of living. With this functional exercise, you can make daily tasks easier once you master the right moves and fully attain the ability to be flexible and stronger!
Squat Routines You Should Learn to Master
It might look easy and simple, but it is actually one of the difficult exercises. That is why, it is necessary to be familiar with the proper way of doing it so you can truly acquire the benefits and get your rear in gear! Here are some of the common squat routines along with creative takes to level things up.
This is the basic squat form wherein you stand and place your feet in shoulder-width apart. Push your hips back while bending your knees so you can lower your body as much as you can. Afterwards, slowly push yourself back upright to complete a one rep and you can continue the overall process to a number of set or reps you desire. Ideally, it is recommended to do 2 -3 sets with 15 – 20 reps.
Narrow Stance Squat
In standing position, clasp your hands in front of your chest while your feet are closely parallel to each other. Low yourself into a squat and then return into the starting position to count as one rep. You can have a 2 -3 sets of 15 to 20 reps just as how you’ve done with the Classic Squat.
Wide Stance Squat
In contrast with the previous one, place your feet wider than the hip-distance. You can place your hands on hips. Keep your chest up while bend your knees out as if forming a sumo stance. Lower yourself as much as you can. This will test the strength of your glutes and inner thighs.
Mini Band Squat
You’ll be using a mini band as a prop for this squat routine. Loop the band around your calves while making sure your feet are shoulder-width apart. Push your hips back and lower your body while maintaining the band loop to be properly in place.
For this squat routine, you’ll need a low chair or a box to master the squat form. Start with the classic standing stance and perform the squat by lowering yourself into a sitting position unto the low chair or box. It is ideal to have your hands lifting some barbells or weight so you will solely rely on your feet as you drive yourself to stand back up again.
Glute Kickback Squat
Next, we’ll be targeting your balance through this squat routine. Place your feet in shoulder-width apart and perform the classic squat. Make sure that you put your weight on your heels. Then lift your left leg straight behind your back as you stand back right up. You have to keep your hips square as you do it and return to the squat position so you can do the same process for your right leg which counts as one rep.
Squat with Front Raise
Adding an extra weight can level things up because your muscles will work harder by holding a dumbbell at your arm’s length. Start with the classic squat stance and then as you lower your body, raise the dumbbell in front of you. It must be in shoulder height.
Squat to Burpee
This incorporates more than just one movement. First, you have to start the classic squat stance wherein your feet are shoulder-width apart and hands clasped in front of your chest. Lower your body into a squat and lean forward so your hands are placed on the floor. But you must maintain the squat form while leaning. Then place your weight on your hands and strengthen your arms as you jump your feet behind you, forming a pla nk position. Afterwards, jump back into squat position. From there, get ready to give an explosive power on your heels. Jump as high as you can with your arms extended above your head and then land back into a squat. Continue the process to complete 2 or 3 sets of 15 to 20 rep counts.
In a staggered stance, place your right foot for an estimated 2 feet in front of your left. To secure proper balance, place your hands on hips. Lower your body in a slow pace and pause for a few seconds. Then quickly push yourself back upright.
One of the hardest squat form is this routine because you’ll be grinding your body. Start again with the Classic Squat with your hands clasped in front of your chest. Lower your body as much as you can while at the same time strengthening your core. As you go down into a squat, bob your body in a “up-and-down” motion but in a smaller range of distance so that your muscles’ endurance is tested. Technically the movement should resemble a beeping heart rate or pulse motion.
Knee Get-up Squat
Instead of starting with a standing stance, you will be working on your knee and calves’ strength. First position would be kneeling in which you have to stand up off the floor in order to perform the squat. Lift your right thigh while putting pressure on your left knee which is to be followed by raising your left thigh to create the squat stance. Hold it for a few seconds and then lower your thighs again into a kneeling position. You have to simultaneously lift and kneel both of your thighs.
Start again with Classic Squat. Make sure that when you lower your body, your thighs are parallel to the floor. Hold the stance for few seconds and then place your right foot back towards your left leg as you squat an inch lower. This is to create a curtsey form the only difference is it is harder than the usual elegant curtsey when you are standing. Afterwards you can return to the starting position and perform the same process on the other leg towards the opposite side.
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