Workout Wednesdays: The power of Squats!

Thighs and buttocks are problem areas for women. Squat exercises for women are the best exercises to shape up the thighs and buttocks. It is an easy exercise to do, as the movement is natural and flowing, hence the muscles get worked out just perfectly. Along with the thighs and buttocks, they also help in working the stomach and other associated muscles in the lower body. There are a number of types of squats, which you can do. The different types include regular squats (where you try to imitate sitting down), full squats (where you are sitting down on your two legs), jump squats (in this, you go down in regular squats and then jump up in the air), inner thigh squats (it is similar to regular squats, but you point your feet in the opposite directions), etc. All of them are very effective, and it is very difficult to say, which of them are the best squats for women. It more so depends on the exercise pattern and how well you do each one of them. A lot of people are very ambitious and try to do different types of squats, but often go wrong in the method, due to which they do not get the desired results. Having said that, let’s see how to do squats for ladies.

How to Do Squats for Women
It is important to follow the instructions properly to derive desired results from this buttock and thigh exercise. If you have knee pain, it is better to talk to your health care professional before you start doing any one of these squats for girls. All the squats mentioned here are squats without weights..

Regular Squats 

• Stand straight with shoulder-width distance between your feet, back straight and stomach sucked in.
• Keep your back as straight as possible and slowly start to lower your torso, as you bend your knees, until you are almost in a sitting position. 
• When you go down, ensure your knees do not go beyond your ankles.
• Come back to the starting position and repeat the exercise 10 to 12 times.

Full Squat

• The instructions are similar to the regular squats.
• Keep shoulder-width distance between your feet, back straight and suck in your stomach.
• Ensure your back is straight and slowly start bending your knees as you go down in a squat, till you are sitting on your legs.
• Come back to the starting position to repeat the exercise 10 times.

Inner Thigh Squats

• To do inner thigh squats, place your feet a little wider than shoulder width.
• The difference between these squats and regular squats lies in the way the feet are placed.
• Duck-toe your feet, i.e. turn the toes outside, so that the toes are in the opposite direction.
• Keeping your back straight, and slowly lower your torso till both your thighs are parallel to the floor. Now the knees will also be pointing in opposite directions.
• Slowly come back to the starting position to repeat the exercise, 10 times.

Jump Squats

• This exercise should be done only by those who have become adept at the regular squats.
• Do the squats as per the instructions mentioned in regular squats.
• However, do not return back to the starting position, instead jump up in the air, land down safely and repeat the squats.
• These squats can be very strenuous on the knees, hence it is important you are careful when you do them.

Benefits of Squats for Women
Squats are known to target more muscles than just about any other exercise. They, in particular, target the hamstrings, gluteal muscles, thighs, hip flexors and the calf muscles. The most important benefit of squats for women is that they build strength in the legs and give definition to the gluteal muscles and thigh muscles. When squats are done correctly, they increase strength in the back as well as help strengthen the muscles around the joints. Since it is a compound exercise, it is particularly effective for burning fat and building strength, which are two essential components of leg and butt toning regime. Click to read on strength training.

For more information, click here.


Keep the Faith!


Until next time,
~E