Squatting is one of the most popular and effective exercises among women today. It is a great exercise as it strengthens the lower body muscles “particularly glute muscles which are the biggest and strongest muscles in the body”, which could help to maintain a stronger body, improve movement, burn fat, and tone muscles. As a matter of fact, we squat all the time without even noticing, as it mimics usual daily movements such as sitting on a chair, playing with our children, or going to the bathroom.
Although squatting seems like a simple movement, it’s a complicated exercise that could result in lower body injuries if performed incorrectly. So, to make the most of it, and to avoid injuries, you must know how to SQUAT PROPERLY.
Foot stance width plays a pivotal role for proper squatting, whether is a neutral stance “your feet are shoulder-width or narrower and knees, hips, and toes are pointing forward” or a wide stance “much harder, works a greater number of muscles”.
Exactly, just imagine that you’re getting a punch and start tensing your abs, keep your chest up, back is up not arched, your head in a neutral position, eyes forward, and BE PROUD!
When it comes to squatting, hips don’t lie if they felt stressed and overloaded as a result of incorrect exercise, so on your next squatting session try to remember:
After proper squatting, you can add some challenge and try holding a dumbbell or kettlebell to increase workout intensity without affecting the spine. Additionally, you can strengthen your squatting with a resistance band to activate your glutes and provide extra resistance when lowering into a squat, which is called the eccentric movement, and also provide resistance when standing, which is called a concentric movement. Moreover, a resistance band is affordable, effective, versatile, and lightweight compared to heavy dumbbells.
Do you think doing your squats in front of a mirror is a good idea? Well, Think AGAIN!
So, when you hit the gym next time you can record your squats with your phone camera and only use mirrors to admire your toned abs and to appreciate your amazing progress.
Fitness and health experts revealed that after consulting your doctor and taking the appropriate precautions, squatting is an excellent exercise to maintain a safe pregnancy and to induce labor. It strengthens the lower parts of the body “particularly thigh muscles, hips, and pelvis”, helps to maintain balance, elevates your heart rate, improves your cardiovascular system, relieves pains in pregnancy “lower back pain” and helps facilitate normal childbirth.
“Squats allow gravity to open your pelvis and giving your baby more room to descend further into the birth canal” Amanda Holbert, a certified prenatal yoga instructor.