It is no secret that it is impossible to achieve the desired result in losing weight on a diet alone. Squats performed correctly will significantly reduce the volume of the hips and give the buttocks the desired appearance.
Despite the abundance of exercise, in losing weight and building a beautiful body, three whales remain unchanged, one of which is squats. Probably, this is the only exercise that will help not only to give the correct contour of the buttocks, but also tighten the abs and strengthen the back muscles. The main thing is to master the technique, otherwise any mistake will not only not allow you to achieve the desired result, but can also harm the knee joints and the general emotional state of a novice athlete.
The benefits of squats
The main thing in squats is the technique of execution, regularity and correct breathing. When these conditions are fulfilled, not only the metabolism improves, but in general the tone of the whole body improves, the abdominal and lower abs are tightened, the muscles of the thighs and buttocks are pumped up, the breeches (ears on the thighs) are thoroughly removed, the calves are strengthened and due to the tensely flat back they train and her muscles.
The exercise does not belong to the complex group (where several muscles work at once), and therefore the first successes from squats are noticeable already after 2-3 weeks.
General rules for squats
If you make it a habit not to relax your abdominal muscles, but to keep them in constant tone, the squats themselves will not seem heavy, and the desired abs will appear very soon. The back should be as straight as possible, not stooped.
Squat knees should not go beyond the toe. Imagine that you are sitting on a chair in the back: your knees remain in place, the hamstrings and glutes are maximally tense.
At the same time, try not to lift your heels off the floor. If you roll forward, practice balancing and squatting back as much as possible. The main condition here is the correct body position: the legs are slightly wider than shoulder width apart, the socks are slightly apart.
Breathing when squatting should be even and calm: when lowering the body down, exhale, when lifting, with effort - inhale.
Doing squats should be leisurely. In order to lose weight and burn subcutaneous fat, it is preferable to stay in the squat position for a few seconds.
After mastering the squatting technique and the first visible successes, it is recommended to “strengthen” the exercise with additional weight (barbell, dumbbells, kettlebell) or to diversify the technique (plie squats, with a narrow foot stance, on one leg, with a jump or lunge).
At the slightest discomfort while doing squats, it is recommended to contact a competent trainer in order to avoid mistakes and not harm your health in pursuit of a beautiful body.
