Fitness

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Squat is a bodyweight exercise, there are different ways on how to do squats at home and trust me, they all have

the same results. All you have to do is ensure you are strictly following the instructions of the workout you choose. I

will give you ten different squats you can do at home for the fitness of your lower body.

 

One of the best lower body exercises you can see around is squats, easy to do and can be done anywhere. Before we

go deeper, let’s take a look at the general benefits of squats.

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Squat is a bodyweight exercise, there are different ways on how to do squats at home and trust me, they all have different results to tone your lower bodies.

Benefits of Squats

  • Increase your entire Body Muscle and Strength:Squats build your leg muscle and if you are doing it correctly, it promotes wide muscle building. Squats make your body release testosterone and human growth hormone. Squats help your muscles regulate glucose.

 

  • Burn fat:

    Burning fat is thing squats specialize in, the process of burning fat occurs after squatting which makes it burn more fats than other exercises you know. Squats gives you more muscles as it burns fats in your body. Studies have shown that for every pound of muscle you gain, you burn around 30 to 50 calories per day; you can burn around 500 calories daily with squats which equals 10 pounds of muscle.

 

  • Get Rid of Cellulite:

    you ever heard of cellulite and saddlebags? It’s the dimpled skin on your butt or at the back of your legs. It can be caused by poor circulation. That is where squats come in, it can improve your blood flow and circulation.

 

  • Improve Circulation:

    Squatting involves expansion and contraction of certain muscles thereby, improving your blood flow. Your circulation depends on your body movement and for it to function properly, squats are one of the best options as it is a good lower body exercise.

 

  • Prevent injuries and increase Flexibility: flexibility is a cogent aspect of injury prevention. our muscles which include tendons and ligaments become less elastic as we age so doing all we can to slow it down is a very good idea. Doing squats regularly will slow down the aging process of our muscles.

 

  • Build Core Strength: core strength is an aspect necessary for everyone to pay attention to, especially athletes. All the muscles, joints and bones that link your upper body to your lower body is known as your core. So, you see the importance of building your core strength through squats.

 

  • Make daily tasks easier:

    squats are functional exercises and they make daily tasks easy to do which is a unique aspect of this exercise. As we all know, performing squats builds your muscles, increases flexibility, builds core strength, healthier circulation and a list of many other things. All these benefits contribute to making you live an easier and more comfortable life.

 

  • Better Posture

    : Squats make you feel like a supermodel because of its sleeky effect on your legs. Especially when you are on knickers when you sleeky legs are on display.

 

  • Tone your Legs, Abs and Butt:

    you want any area of the body toned, starts squats for your lower body toning. Squats build core strength meaning your abs will become toned.

 

  • Low Impact Exercise:

    squats are low impact exercise, they will do no damage to your knees and legs if done properly. Unlike many exercises which causes havoc to your ankles, back and knees, squat is the opposite of those exercises.

 

  • Build your Healthy Bones and Joints: For strong-boned and supple joints, physical activity is a major key. That is why squat is here to play the role of building you strong bones and healthy joints.

 

  • Remove Bodily Waste: Squats ensure nutrients are supplied to all your body parts and it ensures waste is removed from your body. They also help in smooth removal of feces through the colon.

 

10 different Squats and how to Perform them

1.     The Squat Pulse

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet wide apart.
  • Turn out your toes and knees slightly.
  • Lower your body by bending your knees like you are sitting in a chair while keeping your chest up.
  • When you notice your thighs are parallel to the ground, straighten your knees slightly, then bend again to make your thighs parallel.
  • Push through your toes and heels to raise yourself back to your standing position.
  • When you get back to the starting position, squeeze your glutes slightly to complete a rep.
  • Do 10 reps.
HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Squat is a bodyweight exercise, there are different ways on how to do squats at home and trust me, they all have different results to tone your lower bodies.

2.     Side Squat:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet wide apart. Turn out your toes and knees slightly.
  • Shift your weight to the left side, keep your chest lifted and bend your left knee until your left thigh is parallel to the floor.
  • Make sure your right leg remains straight. Push through your left heel to return to the standing position to make 1 rep.
  • Do 10 reps on the left side and switch to the right side.

 

3.     Narrow Squat:

Image result for narrow squats

Instructions

  • Stand with your feet wide apart. Turn your knees and toes out slightly.
  • Lower yourself like you are sitting in a chair while keeping your chest up.
  • Push through your toes and heels when your thighs are parallel to the ground to raise yourself back to the starting position.
  • When you reach the starting position, squeeze your glutes to make 1 rep.
  • Do 10 reps of this lower body workout.

 

4.     The Normal Squat:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet about shoulder-width apart. Turn out your toes and knees out slightly.
  • Lower your body like you are sitting in a chair while keeping your chest up.
  • Push through your heels and toes when you notice your thighs are parallel to the ground. Push to raise yourself back to the starting position.
  • When you reach the starting point, squeeze your glutes to complete the rep.
  • D0 10 reps of this workout.

 

5.     Step Out Squat Hold:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet wide apart. Turn out your knees and toes slightly.
  • Bend your knees to lower your body while keeping your chest up.
  • Shift your weight to the right leg when you thighs are parallel to the floor.
  • Brace your core and step out your left leg about 6 inches to the left.
  • Bring in your left leg back to complete a rep.
  • Do 10 reps.

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6.     The Squat Jump:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet wide apart. Turn out your knees and toes out slightly.
  • Lower your body like you are sitting in a chair while keeping your chest up.
  • When your thighs are parallel to the floor, use your arms to push through your heels to jump straight up as high as you can go.
  • Squeeze your glutes and quads as you jump and land back softly to the squat position to make 1 rep.
  • Do 10 reps of this lower body workout.

 

7.    The Sumo Squat and Toe Raise:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Begin with your feet wide apart. Turn out your toes and heels slightly.
  • Lower your body by bending your knees. Keep your chest up.
  • When your thighs are parallel to the floor, you push through your heels to stand, then, raise yourself onto your tippy toes.
  • Squeeze your quads and glutes at the top of the move, and then lower your heels to complete the rep.
  • Do 10 reps of this weight loss exercise.

You can read

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8.    Prisoner Air Squat

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet wide apart. Turn out your toes and heels slightly.
  • Put your hands behind your head and get into the squat position. Remember your chest must be lifted, your knees over your toes and push through your heels.
  • Straighten your knees to return to the starting position.
  • Do 10 reps of this exercise.

 

9.    Counterbalance Box Squat:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Stand with your feet shoulder-width apart. Keep your chest up and arms out in front of you.
  • Sit back onto a surface such as a stool or a chair but don’t sit on it, let your butt touch the surface.
  • As you go down, make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and straightening your knees.
  • Do 15 reps of this lower body workout.

 

10.     Oblique Squat:

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Instructions

  • Place your hands behind your head. Stand with your feet shoulder-width apart.
  • Go into the squat position.
  • Push back into standing position. As you do that, lift your right leg higher than hip level. While crunching, make sure your right elbow touches your right knee.
  • Return to the starting position and repeat on the left side.
  • Do 10 reps on each side.

 

HOW TO DO SQUATS AT HOME FOR LOWER BODIES

Squat is a bodyweight exercise, there are different ways on how to do squats at home and trust me, they all have different results to tone your lower bodies.

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