Squats for weight loss at home. How to squat correctly to lose weight on your legs, sides or stomach

The benefits of regular squats

Do you think the usual squats are only needed to stretch your legs? But no! And now we will tell you why.

• First of all, squats are good because they improve metabolism. Due to the rhythmic movements up and down in the tissues, metabolic processes are accelerated, which contributes to the burning of fat mass.
• Squats also have a very good effect on the condition of the leg muscles. Over time, they will become inflated, which will allow you to do additional walking or running in order to speed up the weight loss process. If you do squats regularly, your joints will also hurt less.
• As for the hips, they will take on very seductive shapes, as usual, in such cases they say butt-nut. Isn't this what every woman dreams of?
• Also, according to fitness trainers, with proper targeted training, your legs will become noticeably slimmer.
• Despite the apparent simplicity of this exercise, the squatting process involves a large group of muscles in the body. This is felt especially well if you add additional load to the squats, for example, pick up dumbbells or a barbell with a light weight.
• And finally, as with any other intense exercise, when a person does squats, the blood in his body begins to circulate faster. This means more oxygen reaches vital organs. This is especially great for those who lead a sedentary lifestyle. And here it should be added that squats are good at combating leg swelling. Therefore, be sure to find 10-15 minutes during the working day to do squats.

In addition to all of the above, regular squats at home improve coordination of movements, straighten your posture, increase flexibility throughout the body and reduce the likelihood of injury.

How many calories do squats burn?

The total number of calories burned depends on several factors: body weight, age, physical fitness and degree of exercise. Therefore, different people will have different results.

On average, in half an hour of effective training, from 250 to 500 Kcal are burned.

Accordingly, the longer and more intense the exercise, the more calories will be burned. In 45 minutes you can spend approximately 700-800 Kcal. But the advantage of training with squats, as opposed to cardio, is that even after completing the exercise, fat burning continues. Therefore, the higher the pace and degree of load, the more calories are burned.

How to squat correctly?

Because of the simplicity of the exercise we are talking about today, many people don’t even think about the fact that squats need to be done correctly, especially if your goal is to lose excess weight and get rid of problem areas in the legs and sides. Therefore, before you start training, read the rules that we will discuss below.

How to squat correctly

• Don't do squats too fast. Find the pace at which you can feel the muscles in your body tense as you move up and down. Having reached the bottom point, stay there for 2-3 seconds.
• A huge mistake of all beginners is the incorrect position of the hips when sitting they go too low. Remember, when you squat, your thighs should be parallel to the floor. From the outside it should look like you are sitting on a low chair. Also, do not forget about the position of your back. It should be straight.

• And the starting position should be like this: legs apart shoulder-width apart, feet parallel to each other and pressed to the floor, posture straight, arms extended forward at chest level.
• And finally, breathing, which must be monitored. Remember, the squat is done while inhaling, and accordingly, while exhaling, you take the starting position.

Interesting: How to remove fat from the stomach and sides at home

If you feel pain in your back, legs, hips or stomach while doing exercises, something is going wrong. Try changing your technique, reducing the number of approaches and, if possible, consult a fitness trainer. And one more thing: don’t set yourself a high bar right away. Experts recommend increasing the number of squats by no more than 5 per workout.

Kinds

To lose weight, you need to start with a classic exercise, the technique of which is described above. But if you regularly exercise and want to remove fat folds from a specific place in your body, you can always create your own set of different types of squats.

• Classic

Described above. Used to slim down legs/thighs and burn calories. The effect will be faster with a set of exercises.

• Plie

This exercise is good for the inner thigh. Differences from the classics: hands are on the belt, and legs are widely spaced. The rest of the technique is the same: look forward, breathe correctly, back straight.

• Prison

It is performed using the plie technique, but the hands should be clasped at the back of the head.

• Curtsy

Works great on the buttocks and thighs. One leg is placed cross in front of the other. Hands on the belt (if with dumbbells, lowered down). When squatting, you need to bend your legs at an angle of 90 °, moving your pelvis back, lifting your heel off the floor. The back remains straight. The weight is held primarily on the leg that is pointed forward. Go down deeper. Hold for 2 seconds. Rise slowly.

• With weights

A beautiful, toned butt is the dream of all women. To make it this way, include squats with a barbell or dumbbells in your complex. They are simply perfect for legs and buttocks. You can do plie, you can do classics. Your hands can also be in different positions: if you have a barbell, hold it exactly at chest level; if you have dumbbells, you can lower them down or hold them in front of you. Increase the load gradually.

• Martin

Stand next to a chair, leaning on it with your hands, on one leg. Keep your back straight. Start squatting, while moving your other leg back as far and evenly as possible. Return to starting position. The exercise works great on the inner thigh.

• Sumo

The starting position can be any. The main thing is that your hands are between your legs. The ideal option is if they contain dumbbells.

• Scissors

Many people wonder if they can benefit from squats to lose weight on their stomach and sides, since these are the most problematic areas for both men and women. To work them out, learn how to perform this exercise (it will be more effective with full training). Legs are straight, arms are extended along the body. Take one leg back so that the second one, standing in front, at this time forms an angle of 90 ° between the thigh and lower leg. Slowly bend your leg (the one at the back), bringing your knee as low as possible to the floor, but without touching it. At the same time, we tear the heel off the floor. Feel how the entire weight of your body lies on the heel of the leg in front. Return to starting position. After you learn how to do the exercise correctly, perform it with additional load in the form of dumbbells or a barbell.

• Hindu

Place your feet as wide as possible. In a squat, stand on your toes. Without pausing, quickly rise up, lowering your heels back to the floor. At the same time, you need to perform wave-like movements with your arms and hips. The fast pace of this exercise burns a lot of calories.

If you have sufficient physical fitness, the weight loss complex may also include the following types of squats, the technique of which is more complex:

• lateral;
• plyometric (with jumps);
• on one leg;
• with feet joined together;
• with body rotation;
• with a chair;
• with a gymnastic ball;
• with shock absorber tape;
• with a step;
• near the wall;
• with lunges.

If your goal is solely to lose weight, you can do simple squats with your own weight, without weights. If you also want to pump up your muscles, be sure to lift dumbbells or a barbell. For men, the last option is preferable; these can be squats: Hakk, Zerchera.

Exercise 1. Classic

The usual squat, known to everyone since school, will be an excellent assistant for those who want to lose excess weight, get rid of bulging sides and pump up their butt. In fact, this is a universal exercise that can be performed both as a warm-up and for specific purposes.

• Stand in the starting position: feet shoulder-width apart, arms in front of you;
• squat shallowly at a leisurely pace;
• after a couple of seconds, return to the starting position;
• if you are uncomfortable holding your arms in front, you can lower them along your body.

In 15-20 minutes of such training, from 200 to 250 kilocalories will be consumed.

With dumbbells

Benefits of proper breathing

Proper breathing during squats is essential to achieve maximum effect. All aerobic and strength exercises must be accompanied by proper technique and breathing. This is the only way to improve performance and achieve health safety. Breathing technique needs to be taken more seriously when increasing the weights on squats. Inhalations and exhalations made at the right moment will help overcome the most difficult moments of the movement. As a result, you will be able to do more repetitions to optimally work the muscles.

The main thing with any training is to replenish the body with oxygen, which it spends in large quantities. Therefore, it is important not only to take deep breaths and exhales, but also to take them at the right moment. For example, exhalation should occur with maximum effort. In this case, a uniform distribution of the necessary substances into the internal organs and muscle tissue is ensured. When the lungs suddenly fill with air or are emptied in jerks, the load on the heart increases. An athlete can be overtaken by hypoxia, accompanied by loss of consciousness right during training.

Exercise 2. With torso rotation

A very effective technique for those who want to get rid of extra centimeters in the abdominal area and make their waist beautiful.

• Take the starting position as we described above;
• slowly squat, while turning your torso to the right side;
• when you find yourself at the lowest point, and your body is rotated 90 degrees, hold your breath for two seconds;
• return to the starting position.

Repeat the exercise, only turning to the left. For a beginner, it will be enough to do two approaches of 10 times per lesson.

For convenience, you can also perform it with a ball.

When are squats contraindicated?

Squats are considered the best way to make your legs slender and enhance weight loss, but there are cases when they are prohibited. For example, when:

• diseases of the ankles, hip joints, knees, hip fractures;
• pregnancy;
• excess weight of more than 30 kg (creates an excessively high load on the knees).

In order not to harm your health even more, do not squat if you have the listed problems. Have you been trying to lose weight for a long time, but nothing is working? Think about it: are you calculating the right ratio between strength and repetition training? After all, your weight loss with the help of squats will be fast only if a balance is maintained between dietary nutrition and effective training. Exercise regularly, use weight-bearing sports tools while squatting, and very soon you will be able to enjoy the results. Your weight will become noticeably less, and your health will improve.

Exercise 3. Plie

A very popular type of squats among women, as it pumps up the inner thighs well.

• Take a starting position in which your legs are slightly wider apart than in the classic version. This way, more tension will be placed on the muscles on the inside.
• Turn your feet outward so that your heels are facing each other.
• Place your hands on your waist.
• As always, do not squat too deeply so that your thighs are parallel to the floor at the bottom.

If your muscles are sufficiently trained, you can increase the load by picking up dumbbells. This way you can achieve results faster.

Plie

Breathing aspects: How should you breathe correctly when squatting?

During active physical activity, proper breathing is very important, since for the body this is all to some extent stress, due to which it needs additional oxygen. Thanks to proper breathing, muscle tissue fully receives all the substances it needs.

1. By lifting additional weight, we free our lungs from the remaining carbon dioxide (exhale sharply).
2. We smoothly lower ourselves down and take a slow, smooth breath through our nose (!). Inhale until your shins are parallel to the floor.
3. Next, we exhale slowly. Having risen halfway, we can already push the carbon eye out. We return to the starting position.

When lifting the body, it is very important to strain and retract the abdominal muscles and respiratory muscles of the chest. Otherwise, over time, the abs will protrude forward, which will make the person look fatter than they actually are.

To prevent shortness of breath during the exercise, you must keep your back straight throughout the entire approach and not lean your torso forward.

Exercise 4. Curtsey

The beautifully named curtsey squat will be very effective for slimming your legs and hips.

• Place one foot forward;
• place the second behind it, as if crossing them;
• start squatting with one leg;
• After 10 times, change position.

Perform 10-15 shallow squats in one approach.

Interesting: What foods can you eat while losing weight?

Squat program for weight loss

Day 1

Warm up 7-10 minutes.

1. Air squats (no weight) – 1 minute.

1. Jump squats – 1 minute.

1. Plie squats – 1 minute.

Repeat the cycle 3-4 times, with 1 minute rest between sets.

1. Deep squats 20-25 times.

1. Scissor lunges 20-25 times.

Repeat the cycle 3-4 times.

Stretching.

Day 2

Warm up 7-10 minutes.

1. Squats with a barbell on your shoulders 15-20 times.

1. Squats on one leg 15-20 times.

Repeat 3-4 cycles.

1. Sumo squats with a kettlebell or dumbbell 15-20 times.

1. Air lunges 20 times.

Repeat 3-4 cycles.

Stretching.

Day 3

Warm up 7-10 minutes.

1. Front squats – 15, 14, 13, 12, 11, 10.

1. Jumping on the floor or on a hill - 20, 19, 18, 17, 16, 15.

The exercises will be performed one after another for a total of 6 approaches, reducing each approach by one repetition.

1. Squats with narrow legs with dumbbells 15-20 times.

1. Sissy squats 15-20 times.

Repeat 3-4 approaches.

Stretching.

Exercise 5. With jumping

This squat is very good for tightening all muscle groups and burning calories.

• Stand in the starting position, feet shoulder-width apart;
• Jumping low, do a squat, while moving your hips back;
• bend your body forward;
• touch the floor with your fingertips;
• returning to the starting position, also make a small jump.

In one approach you need to do 20 jumping squats.

Execution option

Interesting: Exercises for losing weight on thighs and thighs

Contraindications for squats are problems with the cardiovascular system, musculoskeletal system, and sore joints.

Squats are one of the best exercises for losing weight in your belly, legs and thighs. Even if you don’t try too hard, but do everything according to your regular training plan, you will notice tangible results within 14 days.

Do you often do squats?

Squats and their benefits

Squatting is good for your figure! Such exercises have many positive aspects. We draw the readers' attention to the main ones.

• A workout that includes squats helps you lose weight faster. Metabolism is activated in the body, and as a result, fat tissue is transformed into muscle tissue. If you squat regularly, it will help strengthen the muscles of the abs, legs, back, inner and outer thighs.
• Thanks to squats, the load on the gluteal muscles and legs is shifted, and these areas of the body gradually become toned and beautiful.

Squats themselves are the middle element between two types of loads that differ in their technique (namely, strength and aerobic). When you squat, the muscles in your legs, back, and abs tighten as a forceful tension is created. In addition, the breathing rate increases, the blood is more actively saturated with oxygen, and the heart rate increases. All this activates the process of losing weight. Regardless of the type of squats, during active sports, active burning of calories occurs, and excess weight gradually melts away.

Top 5 exercises that help you lose belly fat quickly

And the first thing every girl probably wants to see is what kind of abdominal exercises and crunches will we do? Forget it, it doesn't work! This is ineffective and low in energy consumption.

In fact, in order to remove fat, we need to spend calories and fat will go away both from the stomach and from the sides and other places.

But by doing abdominal exercises, all you can achieve is to pump up cubes that will not be visible under a layer of fat. So, let's start our top.

1 Squats

Squats are the most energy-intensive and therefore deservedly take first place.

2 Deadlift

Doing this exercise works almost the whole body! It is also very energy-intensive and takes second place.

3 Vacuum

Do you want to lose inches in your waist in a couple of days? Then start doing it now! And this is 3rd place.

4 Aerobic exercise

Of course, it is not entirely correct to call this an exercise, but such loads cannot be ignored, because they are very effective in losing weight.

5 Plank

This is the perfect exercise! It is very energy intensive! The main thing is to perform it very technically and correctly. Well-deserved fifth place.

You can learn more about all these exercises from the video:

Support “Women's Tricks”, click “Like” and receive only what is really interesting to women.

Source: https://afing.ru/fitnes/top-5-uprazhnenij-kotorye-pomogayut-ubrat-bystro-zhivot

Not sparing your belly - Health Magazine

Why should men pay attention to abdominal obesity?

The risk of the following diseases increases dramatically: hypertension, type 2 diabetes, insulin resistance, cardiovascular disease, stroke, some types of cancer, metabolic syndrome, sleep apnea. Leads to high triglycerides and low high-density lipoprotein (HDL).

How can you tell if you have too much fat in your abdominal area?

Your waist size is a good indicator.

Hip-to-waist ratio or height-to-weight ratio (body mass index) will give more accurate results, but waist size will give you an idea of ​​how things are going.

On the subject: How to lose belly fat without losing muscle mass

For most men, risk factors for heart disease and other diseases increase if your waist measurement is greater than 40 inches (102 centimeters). To correctly measure your waist size, you need to:

1. Wrap the tape measure around your bare belly just above your pelvic bone.
2. The centimeter should not fit tightly around the waist and cut into the skin.
3. Make sure the tape measure is level all the way around your waist.
4. Relax, exhale and measure your waist - just don't suck in your stomach!

Does age affect body fat?

As people age, they lose muscle mass—especially if you're physically inactive. Losing muscle mass reduces the rate at which you burn calories. That is, if you don't limit the number of calories you eat or increase your physical activity, you may gain weight.

Is there a genetic predisposition to accumulating excess belly fat?

Body type and tendency to be overweight can be inherited. However, for most men, the problem is related to lifestyle.

Can you really get a beer belly from beer?

Increased alcohol consumption can cause obesity in the abdominal area. But attributing “beer belly” solely to beer is unfair.

If you drink alcohol to excess, it always increases your risk of obesity - no matter what kind of alcoholic beverages you drink. The only exception, according to some studies, is wine.

The less alcohol, the fewer calories, and therefore the lower the risk of obesity.

How to get rid of belly fat?

If you want to get rid of extra pounds - it doesn’t matter whether they are in the abdomen or in another part of the figure - follow the basic rules:

Reduce your calorie intake. Reduce your portions. Change your diet: include healthy, low-fat foods. Share restaurant portions with friends or eat only half of the portion and take the other half home for lunch the next day.

Increase your physical activity.

The Department of Health and Human Services recommends that healthy adults get 150 minutes a week of moderate-intensity aerobic activity or 75 minutes of vigorous exercise in addition to strength training.

But you may need to increase your workout to lose and keep the weight off. If you can't find time for long workouts, try short stretches throughout the day. Start by taking a walk after dinner or playing tag with the kids.

Once you've lost weight, try to stay in shape with a healthy diet and regular physical activity.

Is it possible to get rid of a big belly with squats?

Squats strengthen the abdominal muscles, but individual exercises are not enough. I may be repeating myself, but the best way to reduce your waist size is through a healthy diet and regular physical activity.

Remember that removing excess belly fat is a completely feasible task, you just need to put in maximum effort and patience.

In fact, losing just a few extra pounds can help you feel better and reduce your risk of health problems.

MAYO CLINIC

Translation by Lyudmila Vikoni

Source: https://zdorovie.com/health/mens-health/ne-shhadya-zhivota-svoego/21722

Do squats help you lose belly fat?

It all depends on the time of the session, and squats with weights improve this indicator by 3 - 5.

It is also worth noting the fact that squats have a large number of variations, so that you won’t get too tired of doing squats.

Attention!

We present to your attention a small set of squat exercises for losing belly fat: The correct approach to the squat exercise with dumbbells will ensure weight loss results.

Effective and healthy squats for losing weight in your legs. How to hold your breath correctly when doing squats for weight loss.

How to eat to lose belly fat

A set of squats as an effective means for losing weight. Complete the entire cycle 12. The exercise targets the stomach and sides, allowing you to achieve a thin waist in the shortest possible time. Didn't like anything offered?

We do not retreat and continue our search.

Finding a set of home exercises for losing weight in the desired area to your liking will not be difficult! And all you have to do is choose the most suitable ones. A professionally executed and filmed complex is easy to distinguish from random crafts. Do you think it is possible to remove the belly and make it perfectly smooth and even when the intestines are clogged?

A simple way to get rid of your lower belly

Therefore, before resorting to diet and exercise, it is a good idea to do a gentle cleansing of the body. Some resort to a series of cleansing enemas. However, this method is controversial in its usefulness.

For example, many doctors firmly believe that frequent enemas disrupt the functioning of the muscles responsible for normal contraction of the rectum. They also harm the intestinal microflora.

Therefore, to safely cleanse the digestive tract, you can choose an easier method.

Reviews of those losing weight

Angelina

I want to leave my review about squats for weight loss. Several times I tried to force myself to start squatting. I started and immediately quit after a few days. But I read an article on the Internet that squats help not only pump up your butt, but also lose weight in general. I pulled myself together and went into the hall. A month passed and I decided that I could do this at home. As a result, I was pleased with the result after two months of regular training. Minus six on the scales and beautiful shapes. I advise everyone to try it.

Evgeniya

For me, the ideal exercise for losing weight was squats. I did squats at home, but I turned to my trainer so that he could create the right training plan for me. He also advised me on how to do the exercises correctly and how long to expect results. In general, I worked out for six months and achieved a result of minus ten kilograms. But this is provided that I ate right and sometimes went for a run. This, of course, makes me happy, but I’m not going to stop yet, especially since now I can’t start any of my days without exercises and squats.

Elizabeth

I recently read about how to properly do squats to lose weight, and it was as if I had discovered America for myself. It turns out that all my life I had been squatting incorrectly and complaining that these exercises lead to nothing. I watched a lot of video tutorials and began to do as they say and show. And lo and behold, after a couple of months the result became noticeable and tangible. If before I could hardly climb to the fifth floor on foot, now I take off like a butterfly. In addition, I have become more resilient and active. In general, I recommend everyone to try to get in shape with squats.