The secret to staying in shape is to use an exercise that helps you build full body strength, regulate your digestion and invigorate your nervous system.  You may wonder if there is an exercise that could do all of this and the answer is that this exercise is squats.  There are many tricks and tips that people use to ensure that they get the exercise they need, but you need to consider those squats.

Some Tips and Tricks

Tips and tricks that people use vary in method and success.  The most common trick is that you need to keep moving throughout the day.  There are some other ways that you should know about including:

  • Standing up at work.
  • Taking short breaks and walking around.
  • Fidgeting while you work.
  • Cleaning your house.
  • Taking your pet for a walk.
  • Sneak in exercise while you watch TV.

However, one of the best exercises that you could do during the day is squats.

The Benefits of Doing Squats

Squats have a number of benefits that you should know about including:

  • Building muscle in all parts of the body including upper and lower body.
  • They are a functional exercise that makes activities in real life easier to complete.
  • Increases mobility and balance.
  • Increases the amount of fat you burn when you exercise.
  • Helps to prevent future injuries.
  • Increases your performance in sports.
  • Helps to tone the body.
  • Enhances the digestive system and waste removal.

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Starting with Squats

When you start doing squats you need to set yourself goals and start small.  You also need to learn how to do all of the different types of squats.  There are two primary points that you need to look at when you start which are:

  • The number of squats you are going to do.
  • The length of time you hold the squat for.

The number of squats you do should be small when you start.  Pushing your body too far will cause more damage than good to your body.  The length of time that you hold the squat for should also be what you are comfortable with.

Doing Squats Correctly

Doing squats correctly is as important as knowing which squats you need to do.  There are a number of steps that you need to complete in order to do the squats correctly:

  • Have your feet placed wider than shoulder-width apart.
  • Have your hips over your knees and your knees over your ankles.
  • Roll your shoulders back and away from the ears.
  • Extend your arms so they are parallel with the ground.

Once you have this position you will be able to complete the squats that you want with confidence and ease.

The Air Squat

One of the most common types of squat is the air squat and this is the most basic.  It is possible to do this type of squat anywhere and at any time.  Doing 20 air squats during a commercial break of a TV show is an easy way to incorporate exercise into your life. The technique needed for air squats is the basic squat technique.  These squats do not need weights, but some people feel they are too basic to provide the exercise and benefits you need.

The Lateral Squat

Lateral squats are also known as lateral lunges because of the movement.  The squat has you moving to the side and will improve movement strength and hip mobility.  You can combine the squats with hand-held weights to increase the benefits of the exercise. To do these squats you need to:

  • Place your feet twice shoulder-width apart.
  • To move to the left keep your right leg straight and move with your hips.
  • Moving to the left keep your right leg straight and push back with your hips.
  • Bend your left knee and lower the upper half of the body while keeping your arms parallel to the ground.
  • Hold this position for 2 seconds and then return to an upright position.

The Deep Squat

When you complete most squats you are going to go until your thighs are parallel with the ground.  With the deep squat you are going to be going further.  These squats should not be attempted when you first start as you do not have the flexibility or mobility to do this safely. When you do deep squats you are increasing the muscles that are used.  Your legs and knees are also at the safest when you do deep squats.  Knees are safest at below parallel and when they are straight.

Back Squat

The Jump Squat

While doing normal squats will help you strengthen your body, to get the explosive power that you want you should try jump squats.  This squat allows you to shake up your routine and add some extra movement. To do jump squats you need to:

  • Stand with your feet shoulder-width apart.
  • Complete a normal squat.
  • Instead of rising from the squat you need to explode into a jump.
  • Land on both feet and return to the squat position.

The Isometric Squat

When you do isometric training you will be holding a position causing muscles to constantly contract.  There are two ways that the isometric squat can be done and they are:

  • Like a normal squat.
  • Against the wall.

To do isometric squats you need to:

  • Stand with your feel shoulder-width apart, you can have your back to the wall if you are using this method.
  • Lower your body until your thighs are parallel with the floor.
  • Your knees should not extend past your feet.
  • Hold this position for between 10 to 30 seconds.

Doing squats works all parts of your body from the legs to the abs and the arms.  Once you are able to comfortably complete 100 squats in a day you can look at including weights.  The weights enhance the exercise and the benefits that you get.