Squats can be a slow but effective way to lose belly fat by building muscle in the lower body and stimulating the thyroid gland, which produces an increase in consumption of calories, metabolizes fats and regulates metabolism.
Exercise stimulates your muscles to burn more energy all day long after exercising because their newfound size has left them a little bit thicker and heavier than before. A thinner muscle uses less energy while performing the same action as a fatter one would have done previously. So for those out there with weight problems who need to help those extra pounds go away, aerobic exercise is not enough — adding some weight training is recommended as well.
Squats have the potential to help you lose belly fat because they work out your lower abs and your thigh muscles, which is what typically causes the most bulge. They also increase muscle mass, which is a great way to burn more calories and fat in general.
There are several factors that need to be considered when it comes to doing squats though — namely form. Proper form with this exercise helps avoid injury as well as ensuring that you’re getting an appropriate workout.
The quad and gluteal are the muscles in your body that are mobilized when you do a squat. The more muscles in the body that become active, the higher chance of burning fat to keep up with it all. Add this to proper dieting and rest and you could see your abdominal muscles come into view in no time.
Another benefit is that squats stretch out tight hip flexors making for better movements around your waistline. Muscles on one side of the body act as opposing forces against each other — so balancing them can help reduce pain or injury risk throughout many different areas.
Squats are closely related to metabolism in that they contribute to muscle mass. Muscle tissue requires more calories than other tissues which is why people with an increased mass of muscle, similar to increased metabolic rates, will have a lower incidence of weight gain or obesity.
Squats will also activate the gluteus maximus which is also correlated with butt size and body fat percentage so squats may be giving you the best bang for your buck when it comes to physical activities.
The key to losing belly fat is not taking those few days off from exercise or those nights of skipping meals. It’s maintaining a healthy, moderate diet and a consistent schedule of aerobic activity every day.
For the best, fastest results possible, focus on these core exercises that have been shown to burn twice as many calories as strength exercises: hip thrusts, and deep lunge with rear foot elevated pushup. Pair these workouts with healthy eating habits and you’ll be sure to see dramatic results.
How to do squats:
There are two basic ways to do squats. One is with a barbell resting in your shoulders, and the other with dumbbells held in each hand with an overhand grip. The latter option makes it easier for people whose hands or wrists are too small, or who can’t yet stabilize their overhead shoulder muscles enough to control the weight on top of them (these folks should wait until they feel better).
Squat by pushing your hips back and lowering down as if sitting down in a chair. Keep your head up, push off of the balls of your feet to return to stand.
Start with 10 repetitions and work up to 20 repetitions daily for optimal results.
Your thighs should be parallel to the floor at full extension. You may also use light weights or resistance bands around upper arms or ankles as additional assistance. To make it easier on yourself start by doing squats against a wall and progress from there.
To help you tighten your muscles squeeze all your muscles tight before performing movement (squat) and release on way up (exhale). This will keep the squat more controlled.
Squats are the best natural exercise for strengthening and toning your legs, and they can be done through bodyweight squats or weight-assisted variations. Squatting is a natural human movement pattern that shifts the weight from your feet to your lower limbs to achieve improved stability and balance.
Bodyweight squats should be performed in squat rack with slight incline — adjust bar height so knee joint is at 90 degree flexion during descent. Stand tall at the top position, squeeze glutes to protect knees, then descend into squat by pushing hips back then bending knees until thighs are parallel with calves or just below them if you have low flexibility. Drive through heels as you return to standing up straight position, engaging quads muscles on.
Health benefits of doing squats:
Squats are excellent for working the quadriceps, quads, hamstrings, buttocks. They also have an added bonus of providing a gentle stretch for the hip flexor muscles.
Squatting helps strengthen the bones and reduce back pain. It can help improve posture because it brings your spine into alignment, which leads to less slouching over time. Plus it boosts circulation to your heart!
It can also help you lose weight if you’re doing weighted squats because it’s a very intense muscle building exercise that really pushes you to reach an exertion point (increased heart rate and breathing).
The main benefit of doing squats is that they will strengthen your legs, but they also help to stabilize the spine, stretch the hip flexors and abdominal muscles if done correctly.
Squats push-up your max weight potential. You can get stronger and leaner just by doing squats.
Upper body exercises are great for developing a strong, lean physique while leg exercises develop strength and power. But squats have an additional benefit to build muscle which is actually pretty significant because the more muscle you have, the higher your resting metabolism will be. It’s all about balancing a healthy diet with a healthy exercise routine in order to keep the gains coming.
There are a number of side effects associated with doing squats, including but not limited to: stress on the knees, high levels of sweat production, and gastric irritation from prolonged periods without being able to digest food. Some people have been known to have an increased heart rate just from doing a set of 15 or more squats in succession.
- If you have a herniated or bulging disc in your spine, this exercise is not recommended.
- If you are experiencing back pain when performing the squat exercise, stop doing it.
- It’s possible for an intervertebral disc to rupture while doing squats.
- Squats can harm your knees (and hips) if the alignment of your legs during squatting is incorrect. This can put excess pressure on joints and ligaments leading to injury. You need to keep both feet flat on the ground, aligned with each other and pointing straight ahead for this exercise to be safe for your knees.