Professional fitness trainers claim that squats were and remain one of the simplest, but very effective exercises. This is a proven way to give the buttocks and thighs a seductive shape, and at the same time strengthen the muscles of the legs, back and abs. The main advantage of squats is that you can perform them anywhere and without special sports equipment.
Classic squats
1. Starting position: the legs are shoulder-width apart, the feet are parallel to each other, the arms are stretched out in front of them, palms down.
2. Bend your knees and perform a squat, as if you are sitting on a chair. The hips should be parallel to the floor. The back is absolutely straight.
3. Return to the starting position.
4. Perform 3 sets of 10-12 times.
Tip: when doing squats, try not to let your knees protrude forward of your socks. Strain the muscles of the buttocks as much as possible.
Plie squats
1. Starting position: the legs are wider than the shoulders, the socks are spread apart at an angle of about 45 degrees, the arms are stretched out in front of them, palms down.
2. Slowly do a deep squat, keeping your back completely straight.
3. Smoothly return to the starting position.
4. Perform 3 sets of 10-12 times.
5. To increase the load, you can perform squats with a stack of books or a bottle of water in your hands.
Tip: try to squat as deep as possible — this way you will increase the load. Make sure that the knees bend exactly in the direction of the foot line.
Cross-leg squats
1. Starting position: feet shoulder-width apart, hands on the belt.
2. Put your right foot back and to the left, put it on the toe.
3. Do a squat, bending both knees at a right angle. Keep your back straight.
4. Return to the starting position.
5. Repeat the exercise with a squat on the left leg 10-12 times.
6. Do the exercise for the right leg 10-12 times.
7. Perform 2 more sets on each leg.
The Council: when performing squats, keep your body weight on the supporting front leg and do not lift your foot off the floor.
Squats with twisting
1. Starting position: feet shoulder-width apart, hands behind the head.
2. Perform a normal full squat.
3. At the exit, bend your right knee and pull it up to your chest. At the same time, pull your left elbow towards him.
4. Do the exercise for the right leg 10-12 times.
5. Repeat the exercise for the left leg 10-12 times.
6. Perform 2 more sets on each leg.
Tip: when doing twists, turn the body completely, and not just the head and shoulders. Try not to bring your elbows together and not to lower your head.
Squats with a jump
1. Starting position: feet shoulder-width apart, hands on the belt.
2. Do a squat so that the hips are parallel to the floor.
3. At the exit, push off from the floor with your feet and jump up to the maximum height.
4. Immediately after landing, do another squat without a pause.
5. Perform 3 sets of 10-12 times.
Tip: jumping out of the squat, strain the thigh muscles as much as possible. Try to land on both feet at the same time, and bend your knees a little.
If you doubt your physical fitness, start performing a set of exercises for 6-8 repetitions in one approach. Increase the load gradually and exercise 3-4 times a week for 20-25 minutes. Carefully monitor your own feelings and if even a slight pain in the joints appears, stop performing the exercise.