2023-07-25 17:00:22
If you dream of a slim waist and a plump butt, you’ve no doubt heard of squats – this basic exercise for toning and strengthening the lower body. But how many squats should you do per day to get noticeable results?
Squats: An Overview
Squats are a form of exercise that provide many benefits both physically and mentally.
Physical benefits:
- Squats strengthen and stabilize your lower body, core, and back muscles. They improve muscle balance, reducing the risk of injury during daily activities or sports.
- They promote flexibility and mobility in the joints of the hips, knees, ankles and spine.
- Squats also boost metabolism and improve fat-burning ability, making them an ideal exercise for anyone looking to lose weight or reshape their lower body.
Mental benefits:
- Squats increase the production of endorphins, those happy hormones that make us feel good.
- They require focus and attention to perform correctly, which can help clear the mind while strengthening the body.
- Plus, squats can be done anywhere, without special equipment – all you need is yourself!
How many squats per day for a perfect figure?
The amount of squats you should do per day depends on several factors, including your fitness level and personal goals. However, it’s generally recommended to start with 20 squats a day for a week to allow your body to adjust to the exercise. Once you’re comfortable with this, you can gradually increase up to 50 squats per day, and even up to 100 squats per day if you want faster, more noticeable results.
The keys to successful squats
To reap the full benefits of squats, it’s crucial to do them correctly. Here are some tips to help you:
- Adopt a good posture: Start standing with your feet slightly wider than your hip width. Make sure your toes are pointing slightly outward. When lowering into a squat, lean your torso forward slightly and push your hips toward the wall behind you.
- Focus on form: As you descend into a squat, push your knees outward, over your toes. Keep them aligned with your feet and ankles as you ascend and descend.
- Maintain core muscle tension: Maintain constant tension in all core muscles with each squat. This increases stability and ensures correct technique.
- Adopt a good breathing technique: Take a deep breath before lowering into a squat position, then exhale as you come back up.
- Visualize success: Before you begin each set of squats, visualize yourself doing perfect reps with good form. This can help speed up results.
In conclusion, squats are a great way to tone and sculpt your lower body. However, they must be done correctly and regularly to get results. So put on your workout gear and start squatting!
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