Squats are the foundation in almost every exercise programs for athletes. This exercise develops strength, energy, flexibility, and balance, so they should be included in your daily workouts. Variations of squats allow us to perform them every day, creating opportunities for proper recovery of the muscles. This exercise can help us achieve any goals, including accelerated sprint and slender legs!

How to do squats:

1. Stand straight, feet slightly wider than shoulder-width.

2. Lower your shoulders and pull them back.

3. Bend your knees as if you are about to sit on a chair. As soon as you start to squat, make sure that your back is not rounded and your shoulders do not rise.

4. Keep your knees always above your feet, do not lower or spread your legs.

5. For a self-control, you can put a low box behind you and squat, touching it with your buttocks.

6. Transfer body weight to heels. This is the only way you can load the gluteus maximus and work out your ankles and hamstrings.

7. Rise up to the former position.

Here are just a few reasons why we should do squats every day:

1. Increase strength and muscle energy

Squats develop strength and muscle energy of the buttocks, biceps, and quadriceps of the hips, which are the main stabilizers when walking and running. This exercise stimulates muscle growth hormones that strengthen the entire body. Squats with weight provoke the body to overcome resistance and get anabolic benefits. Moreover, this exercise prevents obesity, diabetes, and cardiovascular diseases.

2. Increase flexibility

This universal exercise improves the flexibility and balance of the legs. The higher the amplitude of movement of the hips, calves, knees, and ankle, the more effective the squat will be. Work on your body will motivate you to further achievements and obtain all the necessary knowledge.

3. Burn Fat

Squats stimulate muscle growth thus help burn fat. The thing is that the more muscle you build, the more calories you will burn during the workout. So if you want to lose weight - do not neglect squats. If you want to burn more calories, simply increase the number of squats.

4. No waste of money

The good thing about squats is that you don't need any special equipment to do the exercise. You can do the squats anywhere, at home while watching your favorite TV show, in breezy parks or you can do the squats at the beach watching the sunrise. It will help you manage your time better and will save you money.

5. Relaxed Back

Performing squats doesn't cause fatigue. On the contrary, this exercise can boost your energy level so that you will be able to work out even longer. Squats will improve the health of your back strengthening its muscles.

6. Improved Posture

Squats engage the upper back muscles (lower/upper trapezius and rhomboid) to help stabilize the body when doing the exercise. This strengthens the muscles that are responsible for proper posture.

7. Clean Bowels

Squats can improve the health of your intestine and digestive system. This exercise boost bowel movement and the flow of fluids in your body.

8. Get Rid Of Cellulite

A variety of squats with and without weight are considered to be the most effective and safest exercise that helps to get rid of cellulite. In order to achieve a desirable result, you should do the squats on a regular basis. Also, don't forget about the proper exercise technique.

9. Toned Legs

This exercise is good for the tonus of the legs. During squats, the muscles of the thighs and buttocks tighten, the vessels also experience payloads.

10. Toned Butt

The main targets of squats are quadriceps, hamstrings, and glutes. This exercise is a quick way to build muscle mass, which leads to tight, toned limbs. Squats is one of the most effective exercises, which makes the butt rounder, firmer and toned.