Benefits of Using Squats To Build Core StrengthOn by
Doing squats produces way more benefits than building your lower body strength. It increases your bone mineral density, thus increasing the core strength of your bones.
As such, there is a reduced risk of lower back and leg injury. For athletes, it helps with increased mobility and speed, resulting in greater performance. Besides that, squats will tone your abs, butt, and thighs if done correctly!
Squats help to build your leg muscles which include your hamstrings, quadriceps, calves, and helps to improve your muscle mass.
Since you burn more fat when you gain muscle, you will burn calories in the process. For every pound of muscle, you gain, your body burns approximately 60 calories.
How to do squats
1. Stand with your feet shoulder-width or hip-width apart.
2. Tighten your abdominal muscles as though you are sucking in your tummy.
3. Lower your backside and knees to a 90-degree angle (your knees should not protrude your toes).
4. Stop when your thighs are parallel to the floor.
5. Stay in that position (as though you are sitting on an imaginary chair) for a few seconds and slowly stand up).
6. Repeat 10 to 15 reps in one set, and you can do 2-3 sets if you are a beginner, around twice or thrice a week.
7. If you want to increase the difficulty or build more strength, you can carry weights while doing squats.
Mistakes when doing squats
1. Knees protrude over your toes.
CORRECTION: Ensure that when you lower your butt, your hips should be hinged so that your butt moves backward. Also, apply the pressure of your squat on your heels and NOT your toes.
2. Knees are caved inwards toward each other
CORRECTION: Knees should be kept out like how toes are pointed outwards. There is no fixed distance between your knees are there are several ways to do squats.
The closer your feet are to each other, the more the quadriceps will be emphasized. The further your feet are from each other, the more your glutes and hamstrings will be emphasized.
3. Trying to keep your back too straight or bending over too low.
CORRECTION: Your back should be slightly arched. If you bend over too low, you may be exerting too much pressure on your lower back. This can cause your intervertebral discs to rupture.
4. Slouched shoulders with your chest in
CORRECTION: Your chest should be out with your shoulders back, ensuring proper spinal alignment.
5. Head is facing down
CORRECTION: You should be looking straight ahead instead of looking down at your feet in order to maintain proper spinal alignment. It is especially dangerous if you have added weights to the routine.
6. Improper breathing
CORRECTION: Breathe in when you are lowering your body and breathe out as you are slowly going back to standing position.
This breathing method should be done continuously throughout the workout as improper breathing techniques can result in light-headedness or feeling fatigued. Take deeper breaths if necessary or stop to rest in between reps.