Okay girls we all want nice toned legs and a perfect butt and I guess we all know the secret: squats. They are sometimes referred to as the mother of all exercises, for good reason. Although squats are often considered a leg and glute exercise, you can see and feel the benefits of squats throughout your body. And why are squats good for you?
Here are 11 health benefits of squats:
1. Squats strengthen your core
If you do them right, squats actually help contract your core, that is, your abdominal area. Furthermore, studies have concluded that these contractions are more intense than traditional abdominal exercise. So if you want stronger and firmer abs, be sure to squat.
2. Squats strengthen the knees and joints
Squats help maintain your knees by improving flexibility and avoiding injury. Bending and straightening your knees will strengthen your knee muscles and allow more oxygen and blood to flow around your joints, helping to keep them flexible and strong.
3. Squats can be done in many different versions
From pistol squats to single leg squats, the squat has a seemingly endless list of variations to choose from. Furthermore, it is highly adaptable to some very effective intensity techniques and you can also add free weights or kettlebells to your exercise routine.
4. Squats are cheap
Squats do not require an expensive machine or apparatus to perform. You can use a rack or even a pair of dumbbells is all you need to get started. Overhead squats, kettlebell squats, and dumbbell squats require minimal equipment.
5. Squats can be done anywhere and without any equipment.
You can do squats at home, in the hotel room, on the beach or in the gym, squats are the best exercise to go anywhere.
6. Squats will increase power
Squats are a truly universal exercise! If done correctly, squats will increase performance by helping you jump higher and run faster. Running speed is influenced by being able to apply more force to the ground, and the quickest way to improve this is to increase lower body strength. Therefore, do squats!
7. Squats strengthen muscles
Squats are intense, create an anabolic environment, and cause the body to release hormones, which are vital for the growth of muscle tissue. If you want to increase muscle mass and strength in all areas, squatting will help you achieve that. To help you even more, try one of our best protein products for women.
8. Squats burn fat
The next item on our list of benefits of squats is pretty simple. Muscle burns fat. More muscle burns more fat. In addition to toning your muscles, squats help you lose weight. Therefore, the squat is a very effective way to burn more calories during rest. If you want to lose weight, do squats.
9. Squats reduce cellulite
The muscle stretch you get from squatting gets blood pumping throughout your body and improves your overall health. Good circulation means that more nutrients and oxygen reach all vital organs and muscles throughout the body. Squat exercises improve your circulation, so you worry less about cellulite!
10. Squats improve posture
Squats are a great way to develop better balance and improve your posture. The balance you need to do them will help you sit, stand, walk upright and erect, and strengthen your back muscles in the process.
11. Squats lift your butt
Last but not least: the benefits of squats wouldn't be complete without including a glute toning on our list. Squats can firm your glutes in no time, without putting any undue training on your back. So if you want loot to be proud of, duck down!
There is an almost endless list of benefits of squats and these are just a few of them. Include it in your exercise routine and you will see results very soon. You can find more inspiration on how to combine this basic squat with other exercises in our 10-Minute Morning Workout Routine and our Ultimate Booty Guide.
Of course, it is always important to perform all exercises correctly to avoid injury during training. This is why we include a quick introduction to correct form when working on your squats!
How to do a squat correctly:
Stand with your feet hip-width apart and your arms at your sides.
Begin to lower your body back as far as you can by pushing your hips back, bending your knees, and pushing your body weight toward your heels.
As you lower yourself into a squat, your arms will begin to rise in front of you for balance.
Maintain a neutral spine at all times and never let your knees go over your toes.
Your lower body should be parallel to the floor and your chest should be raised at all times, not rounded. Go as deep as you can!
Pause, then rise in a controlled motion to the starting position.
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