Lose Tummy Fat With These Squats Exercises
Bodyweight Squats
Having worked on the upper body in our previous articles we now turn our attention to the lower body. A great exercise for working the major muscle groups of the legs are Squats. This exercise will work the front (quadriceps), the back (hamstrings) and your glutes (your bum!). Not only does this tone your leg muscles but it also helps to strengthen so you'll be able to carry out functional tasks more efficiently e.g. lifting heavy objects.
If you have any lower joint issues such as the hip, knee or ankle or any injuries that may worsen as a result of this exercise then consult your physician first.
The Method...
- Make sure you are wearing a good pair of training shoes, this will help with your stability.
- Start with your feet a little wider than hip-width apart with your toes slightly turned out and your knees in line with your second toe.
- Place you hands either on your hips or behind your head or you can place your arms across your chest or hold your arms out in front at shoulder height to help you balance as you perform the exercise.
- Stick out your bum, keep your back straight but with a slight arch at the base. Pull your belly button in towards the spine and stick your chest out.
- Slowly bend your knees, lowering yourself down as far as you can and keep your heels flat on the floor with your knees in line with your second toe.
- Keep lowering yourself until your hips are just above the line of your knees. Don’t worry if you can’t go that low yet, keep working on your strength and flexibility and you will.
- Slowly return to the starting position, remembering to breathe freely throughout the duration of the exercise.
- Do 10 to 15 repetitions to finish one set before resting.
- Ideally you should work towards being able to perform 3 sets of 15-20 repetitions.
- Congratulations you have just performed some bodyweight squats.
- Perform the squat exactly how it’s been detailed above but add some resistance into the equation. You can do this by holding a dumbbell in each hand or some evenly weighted objects such as cans of food, water bottles, anything that you can hold comfortably and of course are of the same weight.
When the time comes and you find that performing 3 sets of 15-20 repetitions is no longer a challenge then it's time to progress. This is vital in keeping in stimulating the muscles to increase strength and tone.
The Next Step...
Keep focussing and you will reach your goal of losing tummy fat and flattening that tummy!
Dave
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