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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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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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