How to Do a Squat
If you’re looking for an effective body workout to strengthen and sculpt your lower body, then you should learn how to do a squat. Squats target the lower body, including the legs, buttocks, hamstrings, and lower back. It’s great, but if done inappropriately, it can lead to injuries and pain. Here’s how to do a squat properly.
What You’ll Need:
Stretchy and comfortable workout clothes
Barbells or free weights (optional)
Procedure:
Warm up first. Do a few stretches and warm up exercises. This is important, so you’ll be able to prevent injury later on.
Stand on an even surface, your legs slightly spread apart, so they’re even to your shoulders. Your feet should be planted on the floor firmly. Position your toes so they point outwards. Push your shoulders back, so that you have good posture, then relax your body.
Establish a natural breathing pattern, in a way that you’re deeply breathing in and out completely. Continue this pattern as you go through the exercise.
Keep your tummy tucked in and tight as much as possible, then tighten your abdominal muscles. This will let you work out another muscle group.
Put your arms out in front of you, positioning them perpendicularly to your body. If you want additional resistance, you can use barbells or free weights. Hold them in your arms, then put your arms in position again.
Keep your back straight and look forward.
Bend your lower body, going into a sitting motion. It’s as if you’re sitting on a stool, but you’re not completely sitting down. There will be a strained and stretched feeling on your leg muscle as you bend them.
Hold this position for several seconds, then return to your upright position. Keep your movement slow and steady.
Repeat this pattern in three sets, each one with 15 squats. As you improve over time, you can increase the number of repetitions per set.
Some Tips:
Never use heavy weights if you’re a beginner at squats.
Don’t wear knee straps as you do squats. They can put pressure on the fluids inside your knees. This is where the miniscus pad resides, and might cause too much stress for the crucial ligaments.
Use a bench or a chair to guide you, placing it at your back. This will help you find out how much work you need to do. Work into tapping chair lightly using your glutes, then not touching it at all.
Keep your lower body fit and toned by doing squats. You’ll reap the rewards when you get a sexy, sculpted figure.