Do you have flabby hips and thighs? Are you looking for a remedy to get rid of the flab and tone them up? You must have come across a lot of exercises, diets and tools that claim to provide you with the results you desire.
However, not all of them are authentic. Want to know a proven yet simple way to cut the fat?
Try using squats and be amazed by the magical effects this simple but effective exercise has. Add them in your routine and witness the benefits of squats yourself!
Millions of people who are into fitness are all praises for Squats claiming them to be the best exercise because of the amazing effects they have.
Though benefits of squats have been discussed many times by many people but are they actually that effective?
Do you want to know how can squats change your life? Keep reading as this article has got it all covered! 😉
Before heading to the benefits of squats and the way they affect your mind, body, and life you must be aware of what a squat is.
What is a Squat?
A squat is a strengthening exercise that mainly targets your Glutes, Hamstrings, and Quadriceps.
Additionally, it fortifies core stability.
This exercise incorporates most of your muscles into action.
Therefore, it is considered one of the most effective exercises on the road to fitness.
Doing a squat includes standing with your feet shoulder-width apart, bending while flexing your hips and knees while your ankle flexes upward.
Since a major portion of your body is working in this exercise, a squat is a perfect way to shed pounds and transform your physical appearance.
toned by using Squats in your exercise routine! Now that you know what a squat is, let’s head towards the benefits.
14 Benefits of Squats to up your fitness game
bulk around them by strengthening.
Though it is true, the benefits of squats are not limited only to gaining hips and thigh muscles. Squats affect your body in an amazing way.
Yes! You heard that right. The health benefits of squats are far greater than the commonly accepted notion.
In short, squats are healthy in not one but many ways.
Wondering what are the advantages of doing squats? Give the following a read to know!
- Use squats to build your muscles
Muscles build up when they undergo microtrauma by exercise and repair themselves. This repairing process, when paired with extra protein, builds the bulk and mass of the muscle. Squats act in a similar way to build muscles especially those of the hips and thighs.
All of us know that squats are used to build hips and thigh muscles but little do we know that they are also effective in building up other muscles of the body. These muscles include the core muscles, muscles of the back, and calves (Gastrocnemius and Soleus). Thus, they are a great way to increase the overall muscle mass and give you the ultimate chiselled look.
- Shed those pounds by using squats
If you’re on the road to fitness and trying to shed extra pounds, squats have got your back. Losing weight requires one to burn more calories than they consume.
Reducing the intake of one’s diet and/or increasing one’s activity to burn the extra calories than needed is an ideal way to lose weight.
Muscle action requires energy. Workouts help utilize the extra energy stored in the body to perform physical activity and help in weight loss.
The benefits of squats for weight loss have been appreciated by most health and fitness experts all over the globe.
Since this exercise incorporates most of your body’s muscles, more energy is spent. This extra energy burns more calories.
Therefore, squats prove to be a great exercise to enhance the calorie-burning process. Little modifications in the squats may help you burn off even more pounds of fat
- Combat diseases with this exercise
Have you ever wondered, what are the benefits of doing squats every day? Well, let’s just say they help you fight against some of the most common diseases like diabetes, cardiac issues and obesity.
The energy-burning process utilizes most of the glucose stored inside the body regulating its levels in the blood which helps you keep a check on your blood sugar levels.
Any aerobic activity is useful in improving circulation and enhances the endurance of the heart. Squats along with some of their modified versions provide the best form of aerobic activity which prevents heart diseases.
- Improve your circulation
Good circulation is important for the proper functioning of the body. Our blood carries essential nutrients and oxygen to the body. Improper circulation is dangerous and may cause serious health problems
Any form of exercise is a great way to improve circulation. Performing squats on a regular basis ensure proper blood supply as our circulatory system relies on body movements.
Ever wondered why you feel numbness and tingling in your leg while sitting idle for a long time? Well, now you know! Improved circulation also means improved body functions. Fascinating isn’t it?
- Say goodbye to that stubborn cellulite
Cellulite is the orange like non-uniform skin which most commonly appears on hips and thighs. It is one of the most commonly faced issues by people especially women.
Cellulite is caused when parts of subcutaneous tissue dislodge into the connective tissue portion. This is mostly seen in women after puberty.
Surprisingly, men do not have enough complaints about cellulite as the testosterone in their bodies helps them fight against it. However, they may also fall a victim to this orange peel-like skin at older ages.
Performing squats regularly help you improve your circulation and resultantly get rid of cellulite giving your legs a more even and toned look.
Are you still doubtful about doing squats? Well! We’ve got more benefits to change your mind 😉
- Shield yourself from injuries!
Injuries are a part of everyone’s lives. Falling and twisting our ankles when the balance goes bad has happened to everyone.
More often than not we find ourselves in bruises because we couldn’t maintain our balance.
While one can’t always protect themselves, the risk for injury can be reduced by some simple techniques. These techniques involve exercises.
Squats are well reputed for increasing the strength of the core muscles. Core power improves stability and balance leading to fewer injuries and more control over the body.
This exercise is amazing for the people that suffer from stability issues and reduces fall risk.
- Jump higher and touch the sky
Though touching the sky might sound like a little exaggeration but you CAN jump higher by doing squats regularly.
Squats target the muscles of your legs that are used to propel you up in the air. When these muscles gain strength than can help you jump and raise your body up more forcefully resulting in a higher jump.
Squats are an effective exercise if you are into sports and Hurdle Olympics are your favourite. Furthermore, squats add more flexibility in your legs and your life 😉
- Strong joint
There are various factors that affect the condition of our joints. Sometimes lack of activity is what harms them whereas overuse can also lead to damages over time.
The joints that undergo most stress are our knees and spine (intervertebral) joints. Weak joints may cause pain, tenderness, and even reduced mobility.
Muscles are responsible for providing protection to the joints. When the muscles are weak, the joints bear more stress and start getting damaged and painful causing conditions like arthritis.
Some people have the notion that squats harm your knees. This is not true and only happens when you are not performing the exercise in the correct way.
Squats help strengthen your muscles which in turn protect your joints from wearing out. So if you want to keep your knee joints strong and pain-free in the future, start doing squats right away!
- Increase your sprint speed by using squats
Squats are sprint runners’ favourite exercise and it can be beneficial for you as well. A sprint means running very fast in a short period of time.
Sprinting requires a special type of fibres in our muscles. These fibres are fast-twitch fibres. When you use squats regularly they condition your fast-twitch fibres in such a way that their working speed increases and so does your sprinting speed.
If you’re an athlete or anyone else who wants to increase their sprint running speed, you must try Squats now and see the results yourself.
- Squats produce proteins and regulate hormones
Perform squats daily! Do you want to know why? Are you wondering “what are the benefits of doing squats every day?” Physical activity is essential if you want to keep your hormones in balance.
Squats are known to indulge a major portion of your body into activity and helps the release of growth hormone and testosterone in the body.
These hormones are anabolic in nature and help in the production of more protein. Your muscles are mostly protein so the more protein you produce the more muscle you gain. So, keep your hormones boosted up by doing this simple exercise in your daily routine.
- Improve your posture via squats
Good posture is essential for a healthy life. Improper posture leads to countless problems.
These problems may include pain, stiffness in muscles, tingling and burning sensation due to nerve compression.
An accurate posture not only eliminates these problems but also reduces the chances of degenerative changes and future injuries.
Squats help you improve your posture by aligning your spine, strengthening your core and providing you stability. Isn’t that great?
- Start squats and gain your confidence back!
Let’s be honest! A healthy life and a fit body is the dream of every person but achieving it is a long process.
Though it is not impossible yet it requires motivation, dedication and continuous effort. On the other hand, an unfit person loses confidence. Studies have shown that people who indulge in unhealthy lifestyle often suffer from anxiety and depression.
Squats are a simple exercise that requires no equipment and can be done easily anywhere and anytime.
This simple yet amazing exercise transforms your body to its best version and gives you the confidence boost you had been craving since long. Drop that bag of chips and start your Squat routine this instant!
- Squats are equipment free
Forget heavy machinery for exercising! Use squats to save time and money! A good exercise is the one that is easy to do, requires less and gives more result.
Luckily, squats are one of those exercises that require little to no equipment. Imagine all the hassle they save you from.
You don’t need to buy any expensive equipment. Just pull out your mat (carpet will work too) and start doing this exercise whenever you want!
- Perform this exercise anywhere
One of the best features of this amazing exercise is that it can be performed anywhere. You don’t have to head to the gym.
This exercise is the best to stay at home moms or dads who are too lazy to go out for exercise.
You can do it on your lawn, backyard, bedroom, lounge, or wherever you want! So what are you waiting for? Get warmed up because squats are going to change your life!
These were the general benefits of doing squats. However, Squats can play an amazing role for both women and men in special ways.
Ladies and gentlemen! Brace yourselves as we are going to tell you how squats help you achieve your goals!
Benefits of squats for men
- Squats work wonders for men who wish to attain a ripped body.
- Both men and women have their own unique hormones. The testosterone produced by squats is a sex hormone essential for male bodies. This hormone not only provides male characteristics like deepening the voice, increased muscle mass and physical appearance during puberty but also plays an important role in libido, bone strength, muscular fitness and productions of Red Blood Cells in adult men. Lack of this hormone may result in lack of male features, reduced bone mass, and diminished muscle strength.
- Additionally, modifications are made to this simple exercise to gain multiple benefits and desired results. Men who hit the gym are usually aware of these modifications. These changes include adding weights and cardio.
Benefits of squats for women
- Women often struggle with weight and cellulite issues. As stated earlier, squat helps to fight them off. Furthermore, working women or stay at home moms hardly find time for themselves.
- This exercise is ideal for them as it is easy to do, it requires nothing extra and can be done anywhere anytime.
- Since it targets most of your body muscles, it is the easiest body workout.
- As women age, they lose bone mass and their joints undergo degeneration due to hormonal changes and overuse causing problems like osteoarthritis. Squats keep the bones strong and strengthen up your muscles to provide additional support to the joints.
- Every woman wants beautiful legs and hips that fit into their favourite pair of jeans! Are you one of those women? Don’t worry because squats are here to save your day and those jeans!
Types of squats and modifications
Now that you are aware of the general as well as specific benefits of squats, here’s some additional information about the types of squats you can do to spice things a bit and boost the transformation process.
Every modification has its own benefits and results. Choosing the right kind of squat is important to achieve the goals you have set for yourself.
A little extra effort gives extra fruit. Use these modifications to witness amazing results!
- Front squats
A front squat is a modification of the regular squat with additional weights.
This squat is performed while holding a weighted barbell on the front side of your shoulders. This exercise strengthens your leg and hip muscles.
If you want to focus on your legs and bulk their muscles up this type of squat is ideal for you.
- Box squats
In this type of squat, the person performing the exercise lowers down and sits on a bench or a stool and rises up again.
Weights are also used to perform this exercise. This kind of squat is ideal for powerlifters.
Sumo squats are a simple modification to the standard squat pose. This squat is performed by bending down and keeping the toes of your foot outward and sideways.
This modification is used to target the inner thigh muscles besides hams, quads, glutes, and calves.
These squats allow you to get rid of the inner thigh fat flab. Say goodbye to inner thigh rashes by using Sumo squats!
- Jump squats
Squat jumps are a modified version of traditional squats. Adding cardio to standard squats makes the battle against calories go in your favour.
All you have to do is jump while going up. This is an amazing way to warm up before exercise and shed pounds during exercise.
- Wall squats
Wall squats are performed with your backsliding against a wall while performing a squat.
These squats are the favourite exercise of fitness experts to strengthen their upper legs.
All you have to do is stand with your back against the wall and your feet out in front of you.
- Goblet squats
Perform this modification while holding the weight in front of your chest by making a goblet shape with your hands and elbows.
You can hold a dumbbell or a kettlebell for this purpose.
- Overhead squats
Besides working on your core muscles and legs, this type of squat focuses on upper back and shoulder strength as well.
Perform this modification by holding weight or barbell over your head while performing squats.
So, these were all the types and modifications of squats. Try and see which one suits you the best. Lastly, squats are a great exercise and can be used for multiple reasons.
Whatever type you prefer, doing squats every day will change your life for sure! Start squats now or add them into your routine.
Don’t forget to share the benefits of squats with your friends and family. Also, let us know how squats helped you transform your body in the comments.
- What are the benefits of squats with weights?
Generally, the weights build the strength of the involved muscles in an exercise. The use of weights can vary and depends on the ability of the person performing the exercise.
The strength of the involved muscles is increased by using weights in squats. Different techniques may be used to target different sets of muscles along with the muscles of the legs.
- What are the benefits of doing squats every day?
Doing squats every day has multiple benefits. These include weight loss, cellulite reduction, muscle strengthening, joint integrity, toning the body, enhancing the appearance of hips and thighs, core stability, weight loss, strong spine, improved posture, hormonal balance, a boost of energy and confidence. Using squats in your daily routine also helps in maintaining blood glucose levels and improves circulation.
- What are the benefits of doing squats without weights?
Doing a standard squat without weight still strengthens your muscles and core. However, it doesn’t add bulk to your muscles.
Squats help tone your hips and thighs. They also improve your posture and balance while keeping your body flexible.
- What are the benefits of doing squats and lunges?
Both squats and lunges are responsible for increasing the overall flexibility and strength of the muscles including thighs, hips, calves and core.
Both the exercise incorporate multiple parts of the body into activity and are useful for gaining muscles, improving core stability and shedding fat.