A recent sociological survey among women brought very "surprising" results - more than 60% of the fair sex consider their thighs and buttocks to be problem areas.

And, of course, there is an explanation for this phenomenon - the whole problem lies in the fact that fat accumulation in the female body is primarily concentrated in the hips, buttocks and abdomen. This is how nature is physiologically arranged, and there is no getting away from it.

Today, more and more women are trying with all their might to fight extra pounds: someone adheres to strict diets or can afford to go to the gym, but someone, unfortunately, does neither. And the reasons for this can be completely different - lack of time, money, small children, poor health, and many others.

But what to do in this case!? Everything is very simple. If your life develops in such a way that you cannot afford to go jogging in the morning, eat fruits and fresh salads, and go to the fitness center in the afternoon, do not despair - in any situation there is a way out in this one too.

Today we knowingly decided to talk about squats for weight loss. This is a wonderful tool in the fight against extra centimeters not only of the hips, but also of the waist, because during the movement you will use all muscle groups. The only thing worth focusing your attention on is that you will need a lot of time to achieve the desired result, but believe me, these efforts are worth it.

The most important task in this matter is the correctly selected technique of work, and its exact implementation.

What are the main benefits of squats for weight loss?

It is worth noting that you will receive a huge amount of positive aspects from the implementation of this training method, but we will dwell on only a few of them:

Firstly, the regular use of squats in your training process can improve the course of metabolic processes in the body, gradually forcing all fat reserves to transform into muscle tissue, and it also strengthens the muscles of the back, lower legs and abdominals, as well as internal and external thigh muscles.
Secondly, you will be able to carry out an accentuated load on your buttocks and legs, making them more toned and slender.
In addition, do not forget before starting any workout you you need to do a little exercise. In this case, pay special attention to the knees and ankle joints, since it is they who will be most involved in these exercises, respectively, and the load on them will be much greater.

Squats are a boundary element between two technically different loads, aerobic and power. When doing the exercise, you strain the muscles of the legs, back and abs, which is part of the strength training. But besides all this, positive changes occur in the body in the form of an increase in the frequency of breathing and heart rate, which perfectly saturates the blood with oxygen, actively transporting it to all corners of the body.

In the process of absolutely any type of squat (which we will discuss later in this article), a person loses a significant amount of calories.

How to squat properly to lose weight?

If you decide to engage in active weight loss, then you will need to work hard, but if the main goal is to maintain the body as a whole, you just need to squat 15 times daily in three sets.

So, the main task of squats for weight loss is the maximum number of repetitions with the most severe load. All exercises must be performed in several approaches, and the number of repetitions depends purely on the physical condition of the student.

For example, if you are new to this business, and have never played sports before, then it is better for you to start with a small number of times, 15 per set will be enough. Only three approaches with a break between them no more than 5 minutes. Gradually, the number of repetitions of the exercise will need to be increased, first to 20, then 30, and the rest time between sets should become less and less, as much as you can.

Perform each squat slowly and smoothly so that you feel how your muscles tense up. When stressing, try not to be distracted, think about how your body is changing for the better, and you are becoming more beautiful and slimmer. After all, thoughts, as you know, have the ability to materialize, so it’s better to think about your dream, draw your new body in your fantasies.

The technique of performing the exercise should be as clear as possible: keep your back straight, feet shoulder-width apart, inhale when moving the body down, exhale when lifting. How the more correctly you squat, the better the effect of the exercises will be. By exercising for 15 to 20 minutes, you can be guaranteed to burn up to 250 calories.

Basic types of squats for weight loss

As we said above, there are several different options for performing squats. The main differences are that each type has its own individual execution technique, which differs in complexity and load, which is given to certain muscle groups.

However, they have the same essence, so you can choose any of the options you like. So, squats for weight loss are:

1. Classic - this is a fairly familiar exercise to everyone without exception. To perform it, stand comfortably, feet shoulder-width apart, arms extended in front of you or folded on your belt (there is no significant difference). Then start squatting, most importantly slowly, carefully, keeping your back straight. When lifting, you can even jump as high as possible to diversify your exercise.

2. Prison - this type of squat is performed in almost the same way as the previous one, the only difference is that your handles should be in the lock behind your head, like prisoners (hence the specific name of the exercise). By the way, this type of performance is very popular abroad. Squat down until your thigh line is parallel to the floor.

3. "Hindu" - this exercise came to us from distant India, at one time it was used by Indian "kushti" wrestlers. Fortunately, in our country it has not taken root very well, because the technique for its implementation is a little intricate and dangerous for the joints. During squats, it is necessary to make wave-like movements with the hands and hips with the heels off the floor. Agree, not everyone will decide on this, but you can choose exactly what you like.

4. Dumbbell squats - this type of exercise is very simple, but with its help you can make your buttocks and thighs more elastic. Take dumbbells in your hands (for starters, these can be small weights, for example, one kilogram each), put your legs shoulder-width apart and slowly squat.

5. "Plie" - this type came to us from ballet. To do this, put your legs as wide as possible, spread your socks to the sides and slowly squat, but just don't rush. This technique is very good for getting rid of fat. inner thighs. You can also make it harder for yourself and do this exercise with weights, for example, pick up a dumbbell and squat with it.

6. "Sumo" - this type of exercise is performed in the same way as the classic one, only the legs need to be placed wider, and the hands with dumbbells should be kept between the legs and slowly squat.

7. Wall squats - this type will help you tighten your buttocks. To perform it, you need to stand with your back against a support. Put your legs a little wider than usual, tighten your tummy, shoulders are even, put your hands on your hips. Squat slowly with a delay in the squat for 5 to 10 seconds, without breaking away from the wall, until your thighs are parallel to the floor. Then return to the starting point.

8. Squats with a barbell - this type came to the taste of powerlifting athletes. To perform it, you need to put a barbell behind your head on your shoulders and squat with it until an angle of 90 degrees is formed at the knees.

9. "1000 times a day" - this type of squat is as follows, you will need to complete 1000 repetitions per day, but in one approach there should not be more than 10 times. For example, they got up in the morning and sat down 10 times before going to the bathroom, then went to the room to make the bed, sat down again 10 times, and so on. But this figure is for real professionals, and beginners can start with 150 and gradually increase the number of repetitions. Don't be afraid, you will definitely succeed.

10. "Scissors" or lunges - with this type of squat, you can perfectly improve the coordination of your movements, as well as effectively lose weight in the buttocks and bring them into full order in a relatively short period of time. So, stand up straight, then lunge back with your right foot while bending your left knee at the same time, and return to the starting position. Repeat 15 - 18 times with one leg, and then the same with the other.

Remember that with the wrong technique, you can harm your health. Therefore, it is not recommended to fall below the parallel line of the hips with the floor, keep your back and head straight, do not hunch over, otherwise a strong load on your back and knees is created.

Also, do not tear your heels off the floor, which is