How to Do Squats Exercises: 6 Best Variations & Benefits

This is some text inside of a div block.

July 22, 2022

min read

This is some text inside of a div block.

views

Home

/

Which muscles form our butt and belly?

Our belly, also known as the stomach, abdomen, or midriff is the body part between the chest and the pelvis. The belly acts as a core that connects our upper and lower bodies and helps in all kinds of movements. It involves muscles like the Transversus abdominis, Rectus abdominis, external oblique muscles, and the internal oblique muscles. Our buttocks are responsible for movements like standing up from a sitting position, climbing stairs, standing erect, etc. They consist of the biggest muscle in the body i.e. Gluteus maximus along with Gluteus minimus and Gluteus medius.

What problems do butt and belly fat cause?

Subcutaneous fat that accumulates on your belly and butt is not only aesthetically challenging, but also gives rise to a lot of health problems. Some of the most pressing health concerns that arise from this skewed fat ratio in the lower part of your body are:

Resistance to insulin may lead to type-2 diabetes.
More chances of developing heart diseases.
Several metabolic disorders.
Reduced functioning of the respiratory system including the risk of asthma.
Migraine
Increased risk of cancer.
Dementia and other neurological problems.

How can I get a toned belly and butt?

Getting a toned belly and butt is challenging and requires hard work. You need to get smarter about what you eat and incorporate a consistent workout routine in your daily routine. You need to burn fat off your entire body while concentrating on lower body exercises. One of the best exercises to do this is the good old squat exercises.

What are squat exercises?

Squat exercises are a type of exercise that helps in building the strength of the muscles in the lower body and developing strength in the core region. The main muscles used during squat exercises are the Adductor Magnus, Gluteus Maximus, and Quadriceps Femoris, hamstrings, hip flexors, and calves making squat exercises an intensive compound workout.

What are the benefits of squat exercises?

Squat exercises are considered to be amongst the best compound exercises. You will be surprised to know that a squat workout is not only beneficial for your legs and hips but also helps you in getting six-pack abs! Here are some of the most important benefits of squat workouts:

Squat workouts help in improving your balance and range of motion by working on the strength of your legs. Squat exercises also help in stabilizing your core and improving your brain-muscle coordination.
Squat exercises help in shaping your butt and belly. They help in toning and tightening them, helping you build your aesthetics.
Squat exercises are especially beneficial for people who do high endurance workouts or participate in athletic activities.
Since they involve high-intensity compound movements, doing different types of squats is a great way to burn more calories. This makes them a very effective weight loss workout.
Since your flexibility increases by incorporating different types of squats in your routine, you can execute full-body movements without pain or stiffness.
Squat exercises make your bones stronger, reducing the risk of injuries and fractures.
Squat exercises can be done anywhere with minimal equipment.
Squat exercises, when combined with stretching, are a great way to improve your posture.

Which are the best squat exercises?

Here are some of the best squat exercises that will help you in getting toned butt and belly and strong core muscles:

Basic squats:

This is the simplest workout for beginners, even for those with knee problems or extra weight.
Stand in front of a chair with feet hip-width apart.
Contract your abs and bend your knees and squat towards the chair.
Send the hips back while keeping your head straight.
Pause and contract your glutes.
Extend your legs fully and come back to the standing position.
Do 2-3 sets of 10-15 reps.

Sumo squat:

Sumo squat is a great way to involve your inner thigh as compared to other types of squats. Sumo squats are a great way to build variety in your routine.
Stand with your feet hip-width apart and turn your feet around.
Clasp your hands at your chest and squat down as you keep your back straight.
Hold and come back to the starting position.
Do 2-3 sets of 13-15 reps.

Dumbbell squat:

Dumbbell squats are a great way to build lower body muscles. Besides, dumbbell squats make for a great challenge in your workout routine.
Stand with feet hip-width apart.
Hold a dumbbell in front of your chest.
Bend your knees and lower into a squat.
Contract the glutes and hold for a few seconds.
Do 1-3 sets of 10-16 reps.

Barbell squats:

Making for a more intense workout, barbell squats use your muscles effectively and strengthen them. Barbell squats are also a great way to make your back stronger.
Stand with feet hip-width apart.
Place a barbell just above your shoulders and lower into a squat.
Stop when your knees are at a 90-degree angle.
Contract the glutes, hold and stand back.
Do 1-3 sets of 10-16 reps.

Goblet squats:

Goblet squat is the best type of squat for those who are just starting out. Goblet squats also add the right intensity to your workout.
Stand with your feet hip-width apart and hold a kettlebell or dumbbell vertically so that it touches your stomach.
Bend into a squat till your elbows touch your knees.
Hold and stand back.
Do 1-3 sets of 10-16 reps.

Pistol squats:

Pistol squat is performed on a single leg, making it challenging and equally rewarding. The pistol squat is an advanced workout for your core and the entire leg.
Stand with your feet together and extend one leg in front.
To get your pistol squats right, ensure that your core is tight and your spine straight.
Continue to bend into a squat through your standing knee aiming to keep your extended leg parallel to the floor.
Switch legs and repeat.
Do 1-2 sets of 10-16 reps.

Top Search Terms For Yoga