Ways & How

how to do squats

how to do squats

Exercise is probably one of the most important activities in our daily routine. Not only that it can help you maintain a good figure, it can also be a great help in keeping yourself healthy. Most doctors will really recommend spending at least 15 to 10 minutes of your time to be able to do some exercise. These kinds of activities will help your heart become stronger. Because of that, your endurance will be longer, thus making you feel more alive and kicking. Now, there are a lot of types of exercise that you can do depending on what effect you will want to achieve. If you prefer to enhance your lower body, knowing how to do squats will certainly do the trick. The squat is known to be one of the most successful routines when it comes to working out your thighs, hips, hamstrings, and lower back. However, if this routine is done the wrong way, it can easily lead you to serious pain and injuries. This is why you have to be very careful and meticulous in following the proper steps when doing squats. Although there are many varieties of squats, there is a general form that they all follow.

These are the following steps to help you perform proper squats:

  1. Even with other kinds of exercise, the first thing that you have to do before anything else is to have a proper warm-up. This will give your body a proper jump start for the exercise that you will be doing. Five to 10 minutes of warm-up will do. Also, make sure that you are in proper exercise attire.

  2. Now let’s begin with your body’s proper positioning starting with your feet. Keep your feet apart maintaining you natural, walking gait. Make your toes slightly turned out, and stand up straight.

  3. The next thing is to slightly bend your knees. While doing this, lean your hips back as if you are going to sit down and slowly lower your position. If you have a hard time in maintaining your balance, you can extend your arms.

  4. While in this position, hold your breath. This will further help your stomach contract thus helping your body create that tension. Remember to keep your back as straight as you can to prevent straining your muscles. By now you can feel all the tension in both of your legs.

  5. The best  position when doing good squats is to try and go lower until you can feel that your thighs are parallel to the floor. Also, always retain a position where your behind is nowhere below your knees.

  6. Now it’s time to lift up from your squat. Go back into a standing position carefully with the use of your legs while pushing your heels as you go up. Always maintain a good posture especially for your back. Exhale when you get up.

  7. The secret to any kind of exercise is repetition. For beginners, work with three sets which consist of 10 to 15 squats in each set. For you to be able to maintain a stable and consistent pace, count up to three (or more if you want a slower pace) from the time you go down and the time you go up.

  8. Cooling down is always the best way to end any kind of exercise. Stopping abruptly can cause major muscle cramps and pain. Don’t forget to include the stretching of your hamstrings and quadriceps for 30 seconds each.

There are also people who opt to have weights and barbells when doing squats. You just have to make sure that you are capable of carrying these things. It is also best that you have a trainer with you while doing this to further assist you. The procedure may be very simple, but when you know how to do squats properly and do it religiously, you will build good stamina and also maintain a healthy figure.


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