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Strengthen your body with squats

Strengthen your body with squats
The squat is one of the all-around best exercises for your lower body as it strengthens and tones muscles in your thighs, butt and calves. Squatting improves posture, balance, flexibility and inner core strength, as well as improves bone mineral density to keep your bones strong.

Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery. 

Squatting form
1. Stand with your feet shoulder width apart and toes pointed slightly outward with your shoulders relaxed and back.

2. Keeping your shoulders level, slowly squat down by pushing your hips back and bending at the knees.

3. Hold the position for two seconds and then slowly stand up again.

4. To complete one set, repeat this movement 10 to 15 times with no rest between reps.

5. Rest 30 to 60 seconds.

6. Repeat steps 1 through 5 for two to three more sets of the exercises.  

Squatting tips

  • Prior to squatting, perform a light warm up of five to 10 minutes of light cardio, like walking or climbing stairs.
  • Throughout the squat movement, tighten your abdomen muscles and keep your torso as upright as possible while maintaining the natural arch in your back.
  • Your feet should be flat on the floor with your weight on your heels. If your weight is distributed correctly you should be able to wiggle your toes at any point during the squat.
  • Try not to extend your knees beyond your toes. If you find your knees are going too far forward, try pushing your hips back more.
  • Do slow, gentle stretching after you are done squatting.

Like any exercise program, it's important to speak with your provider before starting squatting to ensure there are no medical restrictions.


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