Squats have been familiar to us since school physical education lessons. Then we paid little attention to the benefits of these simple but effective exercises.

The benefits of squats are simply enormous, because it is this simple exercise that can engage many muscles. So, while squatting, the muscles of the legs work, and especially the muscles of the buttocks. Want to have beautiful buttocks? Squat. Also during the squat, you use the muscles of the back and the press. As you can see, this exercise alone can be a real exercise for your body.
However, in order to use all of the above muscle groups, you should follow the squat technique.

The classic squat technique, which is very often included in the program of many fitness clubs, is quite simple and you can follow it without any problems.

Classic squat

Starting position: feet shoulder-width apart, knees slightly bent, back straight, stomach tense and tucked up.
We exhale and slowly lower ourselves into a deep squat, linger in this position for 2 seconds and slowly return to the starting position with an inhalation. While doing squats, it is very important to keep your back straight, this will save you from injury. Perform 10-15 squats for three sets.

Plie squat

Although this type of squat is less popular, we advise you to do it to make your buttocks firm and lean.

Starting position: stand straight, heels together, socks apart. The abdomen is tense and drawn in, the shoulders are lowered.
With an exhalation, we slowly lower ourselves, spreading our knees to the sides, linger in the squat for 1-2 seconds and with a breath we return to the starting position. Perform 10-15 plie squats for three sets.

One leg squat

If your fitness allows you to do more advanced exercises than the classic squat, you can do the single leg squat.

Starting position: standing on the left leg, the right leg behind is bent and extended. Hold hands on a chair to maintain balance.
We squat on the left leg, holding with the help of hands.

Once again reminds you that it is extremely important to observe the squat technique. Watch how you perform the exercise, there should be no pain during squats. If it appeared, then this is an indicator that you are doing something wrong.

Of course, many are also concerned about the question: how many times a day can squat? The number of squats per day is not limited. For example, some Hollywood stars squat up to 300 times a day to maintain their shape. If you are ready to repeat their success, we will only be happy!