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6 Things Will Happen When You Start Doing Squats

6 Things Will Happen When You Start Doing Squats

As a Fitness Professional, I am educated in knowing how to radically transform your body for a lasting change and I know which exercise moves can best do this. And squats are one of these exercise moves, if not the exercise move that can best transform the body.

Squats are a functional physical activity, offering you spectacular benefits. If squats are performed consistently and with perfect form, they are one of the most powerful movements you can possibly do to tone your body. There are endless variations, so you will never have to experience a plateau or feel bored! These beauties can be modified and styled just for you. Everything about the squat is perfection!

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So what exactly happens to your body when you start doing squats?

1. You’ll strengthen and transform your quadriceps, glutes, hamstrings, calves and core muscles

Performing exercises for your lower body, efficiently rids your body of excess stored fuel, better than any other exercises. You will work out muscles in your legs and your core, over and over again.

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2. You’ll strengthen your bones, connective tissues and joints

Adding strength to your body can never hurt. For example, all of this is so important in preventing osteoporosis and injuries. Even if your squats are meant to tone your body, the side effects can benefit your health as well.

3. You’ll be performing one of the best functional exercises that ever existed

This exercise promotes mobility and balance. It will help you to do your day in and day out activities with ease. From picking up dropped items to balancing, squats prep your body for movement of all types.

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4. You’ll be able to enjoy a powerful physical activity anywhere, any time

Squats don’t require you to go to a gym or pay for any expensive equipment. I do recommend that you check your posture and form by seeking the advice of a fitness professional.

5. You’ll enjoy the benefits of improved posture

The muscles that you strengthen while performing a squat, will help you to sit, stand and walk taller and more confidently.

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6. You’ll be changing the hormonal environment in your body … for the better

Two of the major hormones that shed your body of excess stored fuel, testosterone and growth hormone, skyrocket during exercise and afterward DHEA kicks in! DHEA is an amazing hormone that is responsible for shedding the body of excess stored fuel, muscle building, mood enhancement, sex drive increase, and immunity.

So, How do you do a squat?
When you perform a squat … I want you to really feel the move! As you squat down, imagine that you are about to sit in a chair, keeping your back straight, your eyes looking straight ahead, your core engaged and your body weight spread from your heels to the balls of your feet. As you push yourself back up, actively push through your heels. Squat at a level that feels comfortable for your body and slowly work up to progressing lower, if you choose to do so. If you don’t feel balanced, a wall squat is wonderfully supportive and just as effective.

Bonus tip for a full body experience
One of my favorite exercise designs is a squat, to a bicep curl, to an overhead press, then run in place for two to three minutes and perform a set of push-ups. This is a priceless work-out system that can be performed before work, at work, or anytime that you want a simple, quick, efficient and powerful workout that guarantees to transform your exquisite self! Perform two to three sets and as many repititions as possible, while still being able to maintain perfect form. And please do a full body warm-up before exercising and a full body stretch after exercising … always.

Featured photo credit: Depositphotos_48149385_l-2015 via media.lifehack.org

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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