You may want to stay fit but does the thought of waking up at 4 AM to hit the gym scare you? Then don’t worry – we have the perfect exercise. And it can be done anywhere at any time… We’re talking about squats!
Today we’re going to talk about what happens when you do squats every day. Does it build your butt muscles? Does it slow down the signs of aging? We’re talking all that and more.
Squats Can Bring Down Stubborn Blood Sugar.
admin | Around 35 million people in America are diabetic. Some diabetics don’t prefer going the standard medical route. In that case, resistance training could be the best way to reduce blood sugar levels. Squatting is one such exercise that can boost insulin sensitivity in the long term. Studies have shown relatively high-intensity plyometric exercises like squat jumps for 4 minutes reduced blood sugar levels in the glucose tolerance test at 15 and 30-minute intervals.
Squatting can activate your quadriceps, hamstrings, glutes, calves, and flexors. When these muscles are made to work out they will take up more blood sugar thereby reducing the incidence of diabetes.
Get A Stronger Core With Squats.
admin | The importance of a strong core cannot be stressed enough. If you’re in a time crunch for an elaborate workout then squats can be your best bet for a quick home core workout. Your core muscles help with daily activities like standing, walking, and bending. A strong core can even reduce back pain.
To see more results try some weights while you squat. According to a study, it can activate your core muscles even more rapidly and strengthen your back.Your ab muscles are strengthened by planks and similar exercises. Squats have a minimal role and strengthen the remaining core muscles.
Burn Fat In A Pinch.
admin | Squats can be one of the best muscle movements to burn fat. If you want to avoid cardio exercises like running or jumping, try squatting. Whenever you are in a tight spot, like traveling or you just want a quiet workout to avoid disturbing your downstairs neighbor, then squatting is perfect.
Excess energy gets stored in the body in the form of fat. When you squat every day it will burn the reserve energy that is the fat stores. You cannot spot-reduce fat. So you will start slimming down all over. According to a study, an eight-week exercise program that included squats for adolescent boys reduced 4.2% of fat from their bodies. A pro tip here is if you compliment your workout with a protein-rich diet it will help you to build muscle and stay lean.
Slow Down Signs Of Aging.
admin | Are you unable to lift your kids or walk a flight of stairs? Squatting is a fundamental movement that can power up your lower body. It’s one of the best natural ways of toning and keeps you young. Many day-to-day activities will get easier when you do squats every day. You will be able to bend easily to tie your shoes or pick up something from the lower cabinets.
It’s Important to maintain a proper squat position to get the maximum benefits. Maintain shoulder distance in your feet, keep your chest up and engage your core. Imagine you are sitting on a bench, digging your heels into the ground. Lower your hips until your thighs are parallel to the ground. Hold the position for some time and come up to the starting position and repeat. Add in a jump if you want an extra boost.
Build Rock-solid Bones.
admin | Osteoporosis can develop later in life due to low calcium levels. The only way to avoid it is to build peak bone mass when you are young. Low bone mass can make you susceptible to fractures that are difficult to heal. A study of young healthy males showed a one percent change in the bony composition after 24 weeks of resistance training like deadlifts and squats.
Another study made postmenopausal women with osteoporosis do squats 3 times a week for 12 weeks. Scientists saw a remarkable increase in the bone mineral content in the spine and thigh bone. These are the most common bones to fracture due to frailty. Squatting regularly also will reduce the progression of arthritis.
Pump Up Your Circulation.
admin | If you have sluggish circulation then it’s time to try a few squats. It will promote blood flow to your lower body and remove toxins quickly. More blood circulation ensures an uninterrupted supply of nutrients and oxygen to the hardworking muscles of the thigh, core as well as other vital organs.
But don’t go overboard. If squatting is repeated for long periods, vessels in the lower extremities can get compressed and decrease the blood velocity. It can cause vein damage, coagulation problems, and deep vein thrombosis in the lower extremities. Remember moderation is the key.
Want To Optimize Your Athletic Performance?
admin | Never skip the squat part from your warm-up. Almost all powerlifters make it a point to do back squats with weights. That helps them power through sports and increases their strength and endurance. According to an 8-week study adding jump squat sessions three times a week to the exercise routine of moderately athletic men improved their output in the vertical jump, sprint, and strength-related sports.
Have Bad Posture?
admin | Then try an overhead squat. Take a barbell and hold it with both hands right over your head. Continue squatting as you normally would. The added weight will make you stop bending forwards. See that your torso is upright and your shoulders are pulled backward and down. This is a great way to extend your spine and straighten your shoulders, arms, and upper back region.
A few subjects were chosen for posture correction in a study. They had reported musculoskeletal pain and were introduced to a 20-minute squat session 3 times a week for 8 weeks. After the end of the program, the participants experienced relief from shoulder, mid-back, and lower back pain that corrected their poster.
Are You Fighting Low Testosterone?
admin | Squats can be your secret medicine. Low testosterone levels affect 20% of adolescents and young males. While there are many hormone replacement therapies a few natural methods can help to balance out male hormones too.
Squatting is a compound move and involves your whole body. According to a study you need 6 sets of high-intensity strength exercises like barbell squats to improve the endocrine response of testosterone, growth hormone, and insulin-like growth factor post exercising. These hormones play a significant role in muscle growth and tissue regeneration.
Shape Up Your Butt.
admin | Want to slay in a skinny pair of jeans? Then regular squatting can help. It is a misconception that squats just increase the shape and size of the butt. People with larger thighs and butts can also squat to reduce them and make them tighter and toned. You will get more defined glutes, hamstrings, and quads. According to a study, bilateral squats helped athletes facing sleeping glutes to strengthen the butt muscle and improve athletic performance.
Reduce Your Risk Of Injury With Squats.
admin | Have you ever heard your knee crack while squatting? That’s probably because you are using too much weight or you’re bending too low. Don’t give up immediately on squats. Focus on reducing your body weight, dropping down some weight on your dumbbells, or squatting to a point where it’s comfortable. Once you follow it regularly your knee joints will become lubricated and help you to cope with the weight. According to a study, college athletes practicing lower body strengthening exercises like squats had better control of the movements and avoided injuries while performing physical activity.
Improve Your Flexibility And Agility.
admin | Do you want to be bendy like a pretzel? Then keep squatting. Most of our time is spent sitting in front of the desk or on the couch watching TV. Activating your muscles, especially that of the lower body is vital. Studies have proven resistance exercises to improve hip knee and ankle flexibility.
Throw In A Few Variations And Maximize Stability
admin | Do you have a favorite variation of squats? Try wall quotes, use a kettleBell for goblet squats, or power drive the. The variations are endless; you can even try a squat on a balance ball. This balance trainer ball is just like an exercise ball cut in half. It targets a variety of muscles to improve your stability. It even boosts the brain’s communication with your muscles and prevents falls.
Squats Ease Labor And Delivery.
admin | Have a little one on the way? Then you need to make squatting your regular go-to exercise. Regular exercise during pregnancy will make sure that your baby receives enough blood supply. Squatting will prepare your thigh, pelvic and core muscles for childbirth.
Toning your muscles of the pelvic floor also speeds up post-delivery recovery, prevents urinary incontinence, and makes the entire process smooth. Studies have also shown regular squatting can lead to less instrumental deliveries.
Lastly, Squats Can Be Mood Lifters.
admin | Depression hits everybody differently. There are almost 340 million people worldwide going through it. Depression can decrease appetite and quality of sleep, alter your mood and give a constant feeling of fatigue. Exercising can promote more blood flow to the brain and this keeps away the stress hormone, cortisol.
Exercising also releases serotonin which elevates mood. A sedentary lifestyle is sure to make you more depressed. But a mixture of aerobic exercises, muscle strengthening, balance, and flexibility exercises can help to keep you cheerful.
Resistance training needs to be balanced with cardio exercises for formulating an effective workout plan.
