The Why and How of Squats for Women

Squats are one of the easiest workouts a woman can practice. This exercise does not require any equipment or extensive training. Just a few simple steps and it is done! Not only is it easy to perform, but it is quite effective as well.

Benefits of Squats

From sexy butts to toned legs, squats can work miracles for a woman’s body and health. Click To Tweet

Let’s look at some benefits.

Builds Your Muscles

Squats help the body release hormones that are essential for the growth of the muscle tissue. So, it helps in building muscles in your body. Squats also strengthen the muscles around your joint, thereby reducing the chances of joint pain.

toned thighs with squats

Strengthens Your Body

Squats strengthen your back, legs, knees and tone your glutes. Over a period of time it makes your overall body more flexible. It increases your capacity to jump and raises your stamina to indulge in different sports.

Improves Your Heart Health

Squats are also good for your heart muscles. This exercise is considered to be one of the best cardiovascular exercises.


Improves Blood Circulation

Squat exercises improve blood circulation in the body that in turn ensures proper circulation of oxygen and vital nutrients in the body which boosts your overall health.

Good for Digestion

This exercise enhances the flow of fluids in your body, ensures easy bowel movement and thus keeps your digestive system intact.

Also Read4 Easy Exercise to Reduce Arm Fat

Helps Lose Weight

Besides strengthening and toning your muscles and offering different health benefits, squats also help in burning calories and losing weight.

For more information, check out this article on benefits of squats by DarkIron Fitness.

Types of Squats for Women

Now, that you have learned the benefits of squats you must also know how to perform this exercise. Here is a look at six different types of squats.

Basic Squat

Stand with your feet just slightly apart and your toes pointing forward. Keep your neck straight and tighten your abs. Pull your arms out right in front of you with your palms facing down. Now, bend your knees to lower down until your thighs come parallel to the floor while keeping your upper body in the same position. Remain there for a few seconds depending on your capacity. Return to the standing position.

basic squat

Chair Squat

Stand straight with your feet slightly apart. Push your hips out behind yourself to sit backward. Pull your arms high, lower your body and stop when you are about an inch or two closer to the seat. Hold it there for a while and slowly return to the standing position.


Also Read16 Anti aging foods to help you look younger

Split Squat

Also known as one-legged squat, this one calls for bending one of the knees to hold your foot behind on a bench. Keep the other foot forward firm on the ground and lower your body. Hold it there for a while and get back to the starting position.


Squat Wall Hold

Get into the basic squat position with your back pressed flat against the wall. You may pull your arms straight in front of you or down with your palms pressed against the wall.

squat wall hold

Squat Jumps

Squat down as you do in a basic squat and then jump up high. Land back in the squat position and repeat this. This is one of the best squat position if you are aiming to burn the leg fat.

squat jumps

Dumbbell Squat

As the name suggests, hold a dumbbell in each hand and lower your body down to get into the squat position. You may choose to pull your arms out in front of you or let them down facing the ground.

dumbbell squats

So, are you ready for the squat challenge?

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The Why and How of Squats for Women


  1. D Verma
  2. violet mccoy

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