Benefits of Squatting!

Doing squat exercises are a complete lower body workout. If squats are done correctly,they will work the major muscle groups of the butt, hips and thighs. Squats are a very versatile exercercise - they can be done anywhere with or without weights or other equipment.  The following are some benefits of doing squats:

• Tones the legs: squats work the quads, hamstrings, and calves - these muscles are responsible for toning and strengthening the legs. Do the squats slowly to intensity the exercise!

• Lifts the butt: Squats are the PERFECT exercise for the glutes which help tighten and lift the butt! To intensify this effect, give the glutes a squeeze when returning to a standing position!

• Strengthens the core: Squats engage the core muscles (abdominals, hips, back).  These muscles are responsible for stabilizing the body during the movements of the squat.  Squats can help to tighten and you abdominals resulting in a flatter abdomen and stronger lower back.  Keep you abdominals tight while squatting to increase this effect!

• Increases Flexibility: Squatting increases flexibility in your joints.  The ankles, knees, hips and lower back are all used while squatting.  Use proper form (below) to avoid injury.  You should not feel any pain in these areas while squatting.

HOW TO SQUAT:

1. Stand with your feet hip width apart.
2. Tighten and pull in your abdominal muscles.
3. Lower your body as if you were going to sit in a chair. Keep the motion slow.
4. Stop when your legs are parallel to the floor.
5. Stay in this position for a few seconds.
6. Now press down onto your heels and slowly rise back up to a standing position.

** Use a chair behind you until you feel comfortable. Start with sitting in the seat then gradually start to brush the chair with your butt.**

Want to increase the difficulty? Add weights!

• Try holding dumbbells at shoulder level or a weight bar across your shoulders.
• You can also use one dumbbell - hold it in front of you with both hands while squatting

**It is especially important to use proper forms while squatting with weights. Make sure to keep your knees aligned with your feet and do not squat lower than the point where your thighs are parallel to the floor.** 

Squatting is a lifestyle exercise! You squat anytime you pick something up from off of the floor or take a low seat. Pressed for time to exercise?  Anytime you go to do those things,  take the opportunity to do 10 squats a few times a day!!