11 Sexy Reasons To Do Squat Exercises
Last updated on : June 25 2021
While there are many weight training exercises to choose from, the one exercise to rule them all is the squat. For quick and lasting results from your workout routine, you should befriend this dynamic exercise.
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- Booty (enough said)
- Legs (naturally)
- Flexibility (for our private extracurricular activities)
- Fat Blaster
- No More Cellulite
- Sexier Walk
- Better Sex Life
- Core Strength
Cardio only takes you so far on the path to a perfectly proportioned body. Weight training exercises are crucial to help you build lean muscles and boost your strength and immune systems.
While there are many weight training exercises to choose from, the one activity to rule them all is the squat. For quick and lasting results from your workout routine, you should make friends with this dynamic exercise.
Squats are beneficial to your entire body and give you the perfect curves in any sexy dress. They can be done anywhere and require no equipment. They improve muscle mass and enable you to do your daily activities with energy and agility.
They are also known for helping you burn fat and improve your balance, and they tone more than your legs and thighs because your booty and abs benefit too.
How to Do Squats
There are many types of squat exercises, including the deep squat, the pile, the barbell squat, and the front squat. Across these exercises, the primary form needed is the same. Getting your technique right is essential to ensure that you do not hurt yourself and to get the maximum benefit.
Here is how you perform the essential exercise:
- Stand firmly with your feet shoulder-width and your toes facing outward.
- Keep your gaze fixed upward and place your hands on your thighs.
- Move your weight to your heels as you bend your knees and sit.
- Continue keeping your chest and head straight up as you slide your hands down your thighs.
- Stop when your elbows reach your knees. It is important to remember that your knees should not be extending beyond your toes at any time.
- Hold this pose for 5 seconds before you rise by transferring your weight to your heels, and straightening your hips till you have returned to your original position.
- Beginners should aim at doing about 15-20 reps for at least 2-3 sets about three times a week.
Mark Rippetoe, athlete and fitness training expert, explains.
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."
While we love all these fabulous health benefits, we've compiled a list of 11 sexy reasons to make this exercise part of your exercise routine.
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Sexy Reasons to do Squats.
Booty (enough said)
There is no doubt about this—squats make your booty look great.
Yes, there are plenty of leg curl exercise machines at the gym that shapes your derriere. However, machine-based exercises tend to put plenty of strain on your lower back.
Squats, on the other hand, are the perfect solution because they target your gluteal muscles to get you that correctly defined and shaped bubble butt.
If you want to amplify the effect on your booty further, go down in a deep squat (with a broader stance) instead of a parallel one. According to a study by the National Institutes of Health, this version works about 25 percent better at targeting the gluteus maximus muscles than a run-of-the-mill standard one.
Whether you are wearing leggings, skinny jeans, or your favorite bandage dress, your legs are always going to be on display—give yourself the sexiest legs ever and make the impression a lasting and riveting one. Squats help you develop a great set of legs, ensuring that they are toned overall.
In general, the equipment at the gym targets specific muscles in your legs. But, targeting particular muscles means you have to do many different exercises to tone your whole leg.
With squats, you need to use all your leg muscles to balance, lower, and raise yourself. Very few exercises give your pins a workout quite as good as this exercise does.
Flexibility (for our private extracurricular activities)
Most of us spend quite a large part of the day sitting in an office chair or doing other sedentary tasks. This lifestyle leaves little room for you to limber up.
If you are concerned about how your body behaves while working out, on the dance floor, or in bed, flexibility is a critical factor for you to work.
Flexibility is also essential for preventing injuries. Not getting injured is why all workouts require you to start with a warm-up that includes stretching.
Regularly performing squats helps you become more and more flexible.
They require you to bend and stretch your leg muscles, including your calves, knees, hamstrings, and quadriceps.
Deep squats work harder to improve the flexibility of your back, hips, and legs.
Cardio activities, like running, burn plenty of fat. However, you stop burning fat after your cardio run is over.
With squats, you are building muscle, and so your body keeps burning fat after you have stopped exercising, making it a more efficient fat burner.
One of the best ways to burn fat is to build more muscle.
Research shows that every pound of muscle you gain helps you burn an added 50 to 70 calories daily.
Gaining just 10 pounds of muscle through resistance training helps you lose between 500-700 extra calories a day. Also, add these natural fat burning foods to your diet to boost your weight loss goals.
No More Cellulite
Can you imagine an exercise that gets rid of all that horrible cellulite on your booty and the back of your legs?
One of the main reasons why we have cellulite in the first place is because of poor blood circulation.
Inadequate blood circulation is something that squats help you deal with as this exercise boosts your blood flow.
As you start doing regular sets, you soon begin to see a dramatic reduction in cellulite, which eventually disappears. The result will be a toned body sans cellulite—need we say more?
The Beatles called it when they sang, "Something in the way she moves attracts me like no other lover."
The way a woman moves has a high amount of sex appeal. A sexier walk ensures that you make a show-stopping entrance.
Squats help change and improve your posture and balance.
Not only will you be walking straight and tall, but you will also develop stronger back muscles and legs for making walking easy. Prepare to walk like a beauty queen—maybe not on the day you start, but soon enough.
Better Sex Life
Squats make you look sexy and have an impact on the quality of your sex life.
They require you to tighten and hold every muscle in your body from your core and upper back to your booty and legs. Doing this exercise often leads to some epic sexy times, thanks to increased hip strength and mobility.
Yes, they give you confidence in your skin, and the courage to help you try positions that require more balance and coordination.
You do not exercise to look good with clothes on; you do it to look amazing with them off.
Squats work to help shape your body in your most visual areas: legs, booty, and abs. As your body fat goes down, your curves and body shape become more defined, giving you heaps of confidence.
Yes, you read that right—this one exercise works on your legs, your butt, your back, AND your abs or core simultaneously.
As you are lowering and raising your body, you are giving your abs a workout too. Toned abs help your sexy dresses fit better and boost your overall body image.
Often we believe that the only way to blast fat is to do sit-ups or planks. However, squats are very effective at targeting your core and abs.
Have you ever been teased for having skinny legs? Many of us have grown up listening to others make fun of our "chicken legs." Well, you can change that with our fav exercise.
Doing squats with weights helps you to develop killer calves. Imagine your favorite pair of strappy stilettos leading up to your ankles and on-point calves—you cannot go wrong.
As we've mentioned, doing squats requires hardly any space and no specialized equipment. So you can work towards developing that uber-sexy booty anywhere and at any time.
Do short sessions in the park while walking your dog, step away from your desk for a few minutes, or start your day with a set—squats are your shortcut to sexy. They indeed are a gift that keeps on giving.
If you need encouragement, then look up Jen Selter on Instagram. Selter has inspired thousands of women to work on their booty, and squat exercises are her go-to exercise option.
As with any exercise, watch out for these common workout mistakes that can hurt your fitness goals.
A perfect way to incorporate squats into your daily routine is to try a 30-day squat challenge. A challenge like this is a great way to work on your fitness because they give you an achievable short-term goal to keep you focused.
We've trawled through hundreds and recommend the following three for you to choose from.
Fitness Blender Squat Challenge
A basic bodyweight squat is an excellent exercise for toning up the lower body - easily one of the best - but you will get faster results by doing a combination of squat variations, rather than the same exercise over and over again.
Three different muscles make up the glutes (minimus, medius, & Maximus). The Fitness Blender Squat Challenge combines ten different squat variations to target all of those muscles from multiple angles, making it more useful than hundreds of repetitions of the same motion.
Coach Mags 30-day Squat Challenge
If you put your mind to it, the list of things you can achieve in a month is almost endless. You can get a working knowledge of a new language, or become proficient on the saxophone – or even go from a squat beginner to someone who can complete 250 in one go.
The squat builds functional strength by working your legs in a manner that's typical of the way you use them through everyday movements and sports. If you want more power and speed in your legs, and increased resistance to injury, you should regularly be squatting.
One Month To A Better Butt With Shape
There's a reason everyone is still so crazy about squats: They're an all-in-one blast for your glutes, thighs, and core, meaning you're burning calories and building muscles in one significant exercise move. But there's no reason to stick to basic squats for the rest of your life.
In this challenge, dedicate a few minutes to the moves on their squat calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.
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