If you have been on Instagram (like, ever) I think you have heard about the latest craze for squats among women. Squats have been lauded to turn flat bottom women into “apple bottom” stars of Social Media.
Whether some of these gains claimed by Social Media mavens are real or fake (well, that’s a discussion and debate we’ll leave for the Instagram comments and Twitter feeds). One thing that is for sure is that doing squats routinely will have some effect on boosting the composition and shape of your thighs and derriere. Though the squats look hard at first, it gets easier eventually.
The recent mania is that the ladies want to look good, have appealing body shape and toned legs. The secret to achieve this is nothing other than squats. As women are more concerned with toning their derriere, hips and thighs; squats would be the most effective routine. The squats put the most of the muscles in to action, and surely will give the best results.
Squats are even more advantageous when you add weights to your squat daily routine. You can do this using dumbbells, a weighted vest, medicine balls, kettle balls, or a barbell.
TIP: Remember that while you start your daily routine with the weights; make sure that you start with lighter ones. Once you gain strength, you can increase the weights and set your muscles on fire.
Benefits of Squats for women
- Concentrate on leg muscles – You can see many times, that our leg muscles are given less importance in many resistance exercise routines. Squats concentrate on your legs, helps you to get out of loose skin. You can get gorgeous legs as you increase the demands on your legs.
- Toned gluteal muscles – This squat also works on the derriere muscles (gluteal muscles). Taking up squatting regularly is sure to drastically change your derriere, making it firm and tight.
- When you increase your weight on the squats it engages the core muscles. This helps the abdominal muscles engage to maintain the correct form during the movement.
- Squats build the back muscles and gives you a great posture and core back strength. So many men and women suffer with back aches regularly. In such a condition, you would opt out to do squats, thinking that you might end in hurting your back. Actually as per experts, squats improve the pains and aches. Every time you squat, the lower part of the entire body is getting in to action, enabling increase in strength of the back muscles.
- Burning fat – squats like any other exercise, works to burn fat. The muscle fibers accumulate in the lower part of the body, the result is that they increase the resting metabolism concurrently gains strength.
- Squats promote strong joints, bones and muscles – performing correctly, the weighted squats develops strong joints, along with toned muscles and even stronger (more dense) bones that you will appreciate as you age. It corrects the posture and helps you to recover from joint pain, if you have any. The squats help you to jump high, to run fast and to take long steps while you walk.
- Everything has pluses and minuses and as of late squats are just as controversial as they are popular.
People argue that the squats pose force on the knees, hips and the back muscles. But while you performing the weighted squats regimen, you can see people wearing the knee wraps that rises the joint temperature, reduce friction and increase joint elasticity.
Using such wraps will tighten the knee and results in the blood supply arrest in the knees. You end up in the weakening of connective tissues, leading to injury potential.
Also using improper squats might lead to back injuries. The improper form means leaning far forward. Squatting that way is highly dangerous for your back muscles. The trainees very often bounce in the bottom position: http://www.illpumpyouup.com/articles/to-squat-or-not-to-squat.htm
Some even argue that the deep squats might lead to potentiality for severe injury. In deep squats the stress is more on the knees, pointing out the fact that they are unsafe?Look over the study here: http://www.exercisebiology.com/index.php/site/articles/are_deep_squats_bad_for_your_knees/
Another strong argument against squatting is the following; it’s not the best movement for increasing athletic performance. The slow movement, especially of doing heavy weighted squatting, decreases the fast twitch responsiveness of fast twitch muscle fibers. http://www.sportsciencelab.com/articles/squats-will-run-you-down
On the whole, the squats can be king of all the workouts, if performed correctly. They strengthen the muscles and support the back side part of your body. Start with ordinary squats, then when you are comfortable, move up high in the ladder by adding weights. Dumbbells or barbell across your shoulder must also be light weights in the initial stage of your workouts.