Why squat is the best workout to achieve a toned body

Squats are deemed one of the best exercises one could get to attain a strong and toned body. Other than the fact that it deals with multiple groups of muscles at a time, the benefits derived make them one of the most common workout options, whatever the kind of workout may be.

Squats are a compound exercise; hence, a lot of groups of muscles are involved at any one time. Squats will work your entire lower body: quads, hamstrings, glutes, and calves-while maintaining core stability. Such multi-muscle activation can be very helpful in the development of all-around strength and endurance. Squats imitate natural movement patterns, like sitting and standing. This makes them highly functional and helps you in accomplishing daily tasks with great ease.

Squats tend to be among the biggest calorie-burning exercises due to the huge muscle groups involved. This, in turn, makes it easier for one to shred fat and maintain such a state, together with keeping your metabolic rates running high. Squats strengthen your core and lower body, improving posture and balance to reduce any fall and injury risk. Further, the strength and power developed in this exercise transfers well into improved performance in sports and other physical activities.

Squats efficiently tone your body for various reasons. The resistance produced through squatting results in building lean muscle mass. The more the muscle mass, the higher your metabolic rate is, which accelerates fat burning and hence gives your body a leaner appearance.

Since squats are a high-intensity exercise, the heart rate increases, which allows the body to burn fat at a better rate. This, in return, promotes overall toning of the body.

Engagement of your core during squats strengthens your abdominals and lower back, thereby firming up your midsection.

As squats activate several large muscle groups, this can help to even out your overall muscle development so that your physique looks more symmetrical and developed.


Here are 5 incredible squat variations to try

Keep the gym interesting and test your body in a variety of ways with these five squat variations:

Goblet squat

• Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell close to your chest.
• Keep your chest up and back straight.
• Lower down into a squat, making sure your knees track over your toes.
• Push through the heels to return to the standing position.

Sumo squat

• Stand with your feet wider than shoulder-width, with your toes slightly pointing outward.
• Lower down into a squat, ensuring at all times that your knees do not pass your toes.
• Return to the starting position by driving through your heels.
• Sumo squats utilize more inner thighs and glutes than the basic squat, allowing for better balancing of the strength gain in the muscles.

Jump squat

• Begin in a standard squat position.
• Lower into the squat, then explosively jump upwards.
• Land softly back into the squat position.

Bulgarian split squat

• Stand a few feet in front of a bench or raised surface.
• Place one foot behind you on the bench.
• Lower your body down until your front thigh is parallel to the floor.
• Push through your front heel to return to the starting position.

This single-leg squat variation increases balance, puts more tension on the quads and glutes, and corrects muscle imbalances.
Video
Wall sit

• Lean against a wall with feet shoulder-width apart.
• Slide down the wall until your thighs are parallel to the floor.
• Hold the position for as long as possible, keeping your back flat against the wall.

The wall sit really focuses on an isometric and endurance perspective that creates a huge challenge for the quads and glutes without any weights being added.

How to squat effectively?
Following are some tips to consider in doing squats in order to achieve maximum benefits from the routine. Keep your chest up, your back straight, and your knees aligned with your toes to avoid getting injured. Tighten your abdominals in order to support your spine during the movement. Wear supportive shoes for good stability and resistant to slipping. Begin with just bodyweight squats, adding weights or extra resistance to the exercise as your strength increases.