SQUATS FOR THE PERFECT YOU

Squats are one of the most effective workouts for anybody who wants to execute a simultaneous engagement of ‘Primary, ‘Secondary’ and ‘Tertiary muscles.’ They always stand in the top ten for their effectiveness in engaging abs, quads, lower back muscles, glutes, hamstrings and calves in a simultaneous effort.

For beginners, squats teach them the tolerance levels and fortify their muscles in all the above mentioned areas to help them make a smooth entry into their Yogic journey. For women who buckle under pressure in their daily household chores, squats provide an effective way to revitalize their muscles and bones. Squats are also one of the most effective ways to shed your belly fat.

So, today we’re going to teach you some basic squats you can pick up before you start practicing the rigorous squatting.

Squat 1

Stand up straight with an erect spine and with your feet shoulder-width apart. Now begin to sit back as if you are sitting into an imaginary chair. As a result your upper body bends forward and you are likely to push your knees out.

Rest your hands on your thighs. Sit as if you’re sitting in a chair with your legs wide. Pause in the same position until you reach your tolerance level. Keep your head and neck in a neutral position.

Fix your gaze straight ahead. Once your reach your tolerance level, release the pose and go for another repetition. Do at least 10 repetitions of this pose.

Squat 2

Stand up straight with an erect spine and with your feet shoulder-width apart. Now begin to sit back as if you are sitting into an imaginary chair. As a result your upper body bends forward and you are likely to push your knees out.

Extend your hands in front of your chest with your palms facing each other. Keep your head and neck in a neutral position. To give it more stress and resistance, turn to left, give it a brief pause, then return to the beginning position, turn to right, again give it a brief pause and finally return to the beginning position.

Repeat this motion for at least 10 times.

Squat 3

Stand up straight with an erect spine and keep your feet close to each other. Now begin to sit back as if you are sitting into an imaginary chair. As a result your upper body bends forward and you are likely to push your knees out.

Extend your hands in front of your chest with your palms facing each other. Keep your head and neck in a neutral position. Now bend towards the floor as much as you can. Lower your head with your extended arms hovering alongside your ears. Fix your gaze on the floor.

Hold this pose until you reach your tolerance level while taking regular breaths.

Squat 4

Stand up straight with an erect spine and with your feet shoulder-width apart. Now begin to sit back as if you are sitting into an imaginary chair. As a result your upper body bends forward and you are likely to push your knees out.

Extend your hands in front of your chest with your palms facing each other. Keep your head and neck in a neutral position. Now bend towards the floor as much as you can. Lower your head with your extended arms hovering alongside your ears. Fix your gaze on the floor.

Finally release your arms and pass them through the gap between your legs with your palms facing the sky. Lock your elbows and try to achieve a perfect balance. Don’t allow your palms to touch your butt and maintain a balanced distance.

This is the peak status of this pose where you need to balance your upper and lower body. This is also more complex squat than the previous ones. Hold this pose for a few seconds and until you reach your tolerance levels. Release the pose by returning your arms to your chest and returning to the standing position.

 

Core benefits of these basic squats

• Squats help you engage your abs, quads, lower back muscles, glutes and hamstrings.
• They provide an effective massage to your abdominals, thus effectively burning your belly fat.
• They help you improve your muscle tone.
• They strengthen and tone your legs and hips.
• They also help you shed fat in thighs and buttocks.

 

Note: If you’re suffering from chronic neck pain and lower back pain, you’re not advised to attempt these exercises. These workouts are also not recommended for the women who are in the final stages of their pregnancy.