If you're under the impression that squats only work your hamstrings and thigh muscles, then you're far from the truth. In reality, these are the king of all exercises where your entire body gets an amazing workout.
Right from your hips, glutes, quads, hamstrings, lower back, to abdominal muscles, squats have the ability to improve your overall balance and coordination.
- Duck-toe your feet, i.e. turn your feet outward so that the toes are in the opposite direction.
- Keeping your back straight, slowly lower your torso till both your thighs are parallel to the floor.
- Now the knees will also be pointing in opposite directions.
- Slowly come back to the starting position to repeat the exercise 10 times.
- The instructions are similar to the regular squats. Keep your feet shoulder-width apart.
- Ensure your back is straight and slowly start bending your knees as you go down in a squat, till you are sitting on your legs. Come back to the starting position to repeat the exercise 10 times.
- When you go down, ensure your knees do not go beyond your ankles.
- Come back to the starting position and repeat the exercise 10 to 12 times.
- Do the squats as per the instructions mentioned in regular squats.
- However, do not return to the starting position; instead jump up and land down safely.
- These squats can be very strenuous on the knees, hence it is important you are careful when you do them.
- They build strength in the legs and give definition to the gluteal muscles and thigh muscles.
- When squats are done correctly, they increase strength in the back as well as help strengthen the muscles around the joints.
- Since it is a compound exercise, it is particularly effective for burning fat and building strength, which are two essential components of leg and butt toning regime.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.