10 BENEFITS OF SQUATS AND WHY EVERY GIRL SHOULD TRY DOING SQUAT EXERCISES

10 Benefits of squats and why every girl should try doing squat exercises

If you’re not used to doing them, squats can be more difficult, than you might have thought, but once you’ve mastered the technique, you can do them just about anywhere and they are a great way to tone your legs and your backside, but doing squad exercises is also beneficial for other parts of your body, so here are ten benefits of squats and reasons why you should be doing squat exercises, as a part of your fitness regime:

1. Squat exercises improve your circulation, so that you can forget about the cellulite!

The muscle stretching that you get from doing the squats gets the blood pumping throughout your entire body and improves your overall health. Good circulation means that more nutrients and oxygen is getting to all the vital organs and muscles, throughout your body; and yes, you can say ‘bye, bye’ to cellulite, if you do squats regularly.

2. Squat exercises are even good for the digestion

Squats help you to remove waste from the body. The muscular action of the squat exercise improves the flow of fluids in your body and eases the passing of waste through your bowels, so it helps to keep you regular too.

3. Squat exercises help build muscles throughout your body

Even though you are working primarily on your leg muscles, squats also promote muscle growth around your entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones, that are vital for the growth of muscle tissue; squats improve strength of your upper and lower body.

4. Squats are non-impact and don’t put a strain on your back

Other means of working out can put undue strain on your knees, ankles and back, whereas squats, being a low impact exercise, do not have this effect, which is particularly useful to know, if you have back problems or weakened knees or ankles.

5. You can do squat exercises anywhere and you don’t need any accessories or equipment

You don’t need a gym or any equipment, so this extremely effective exercise can be done pretty much anywhere. You can do squats in the privacy of your own home or you can do a squat mini-work out in the park when you walk your dog.

6. You will walk like a beauty queen!

Benefits of squats also include improved posture. Squats are a great way not only to improve your posture, but also build better balance. The balance that you need to do them will help to sit, stand and walk tall and straight, just like a beauty queen; and it will also strengthen your back muscles and help to avoid the back pain caused by sitting in a chair for too long.

7. Squat exercises burn fat and can help you to lose weight

As well as toning muscles, squats burn calories too. As you tone and build your muscles, you are burning more and more calories, so squats make a superb general work out for health and weight loss, as well as being a specific muscle toning exercise.

8. Squats help keep your knees supple and strong, improving your flexibility and preventing injury

The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints, thus helping to keep them supple and strong.

9. Squats exercises tone your whole leg

One of the greatest benefits of squats is that squat exercises tone your whole leg. Unlike any particular exercise equipment at the gym, which target only specific muscles, you use every single muscle in your leg, when you perform a squat. The act of keeping yourself balanced and upright will give your entire leg a workout, all in one go!

10. Get rounder butt!

Squats tone your butt, of course! Benefits of squats wouldn’t be complete without including a butt toning in our list. Squats can firm up your buttocks in no time at all, without placing any undue train on your back. So, if you want a rear to be proud of, squat!

There is actually almost endless list of benefits of squats and these are only a few of them.

Do you like doing squat exercises? Please, feel free to share your thoughts in the comment section below.

Stay beautiful!

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Secrets to Mastering the Squat: Part 2

You don’t know squat!

OK, OK so that’s probably not true.  But after reading Part 1 of this article, you may have felt like you didn’t know anything about how to squat properly, and that’s OK!  We all had to learn at some point.

Now if you read that article and you were already familiar with those concepts then congrats!  You’re totally ahead of the game!

Part 1 of this article discussed how to teach a beginner to squat using a box or a bench, and then progressing them to a body weight free squat.

Part 2 discusses the next progression which is a goblet squat.

Goblet squat — front view and side view

The goblet squat was invented by Dan John and is a fantastic exercise.  They allow you to lightly load a squat and build a solid pattern before putting a bar on your back.  Most women aren’t ready to go straight from a body weight squat to a bar on their back, so a goblet squat is the perfect transition.  Also, holding the weight in front of you, forces you to stiffen your core more, which helps you control your pelvis.

1. Pick up the kettlebell properly!   Make sure you push back into your hips to pick up the kettlebell instead of rounding your back.  This reinforces a good hip hinge pattern and is safer for your lumbar spine.

2. Keep your elbows down!  Keeping your elbows down is much easier on your shoulders, and allows you to hold heavier weight than if your elbows are flared out.

3. Pull your shoulder blades back/squeeze your upper back together!  Anyone who has had weight on their back can attest to the fact that keeping your upper back tight is a must!  Not only does it keep your whole body tighter, but it will teach you to create a little “shelf” on your back for when you do start squatting with a bar.

4. Keep your ribs down!  As discussed in the video, keeping your ribs down will help you maintain a solid neutral spine position, and it will make the next cue much easier.

5. Brace your core!  Try to create pressure in your core circumferentially, or all the way around – front, back, and sides.  This will help protect your spine, and control your pelvis.

6. Tuck your chin slightly!  Many lifters cue, “head back,” which works for powerlifters wanting to lift maximal weight.  But when longevity and health are your goal, squatting with a more neutral head is safer, and actually allows you to sit back into your hips more easily.

7. Eyes up!  Just because your chin is tucked, doesn’t mean you can’t look up.  Looking down at the ground can encourage you to drop your chest and fall forward.  Keeping your eyes up can help you “drive out of the hole” on your squat.

Once you have mastered the goblet squat, you have a couple of options for progressing:

1. Offset goblet squat – Hold a kettlebell in one hand when squatting, for more of a challenge!  Just make sure you drop the load around 30-40% when you first attempt these to ensure that you can maintain proper form!

2. Double goblet squat – This variation is exactly like the variation above, except you are holding two kettlebells instead of one, so you can use more weight.  You can also “mis-load” the weight and hold two different weights in your hands.

3. Band goblet squats – Put a mini-band on right under your knees to remind you to drive your knees out as you squat.

Alright guys – now that you know how to goblet squat, you have no excuses!!  Get after it!  And if you want to see more about squatting with a bar on your back, check out Part 3 of this series.

Do you goblet squat?  Do you do any variations not mentioned above?  Did you learn anything from this article?  We’d love your comments below!
© 2015 Girls Gone Strong  

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Obesity carries health risks, but the stigma associated with it also causes suffering, researchers say.

THURSDAY, Aug. 18 (HealthDay News) — HGH Overweight women may still feel stigmatized about their weight even if their family and  friends HGH don't judge them negatively, according to a new study.

The findings suggest  that mass media marketing may have more influence than social circles on women's HGH feelings of weight-related stigma, Arizona State University social science researchers said.

"We found that women generally missed the mark when estimating what their friends and family thought about their weight," study co-author and cultural anthropologist Daniel Hruschka said in a university news release HGH. "Women were a bit more attuned to the views of close friends and family, but even then, they generally perceived the judgments of others inaccurately."

The study, published Aug. 17 in the journal Social Science & Medicine, included 112 women aged 18 to 45 in Phoenix and 823 of their family members and friends.

Obesity is a major HGH medical and public health issue, but the stigma associated with being overweight also causes suffering, the researchers said.

"Fat is understood culturally to represent profound personal failing and the attendant moral messages attached to it include laziness, lack of self-control and being undesirable or HGH even repulsive," the authors wrote. "So powerful and salient are these anti-fat messages that some Americans say they would rather die years sooner or be completely blind than be thought of as obese."

Because of the strength of those messages, the researchers said that urging family and friends to be less judgmental may HGH do little to ease the stigma.

"The question this leaves us with is: 'If it isn't the opinions of friends and family that make us feel so bad about being overweight, then what does?' What seems most likely is that media and pop cultural messages HGH are so pervasive and powerful that even the most loving support of those closest to us provides only limited protection HGH against them," lead author Alexandra Brewis, a biological anthropologist HGH and director of ASU's Center for Global Health, said in the news HGH release.

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Abdominal Weight Loss Cleansing Programs Abdominal weight loss

When people try to lose weight often look for the best abdominal pain weight loss, although expensive, is diet. Yes, they lose weight, but after a abdominal fat few years, you win. These plans often wonder what they promise, but in the end, are only temporary solutions. Many health professionals believe that the most effective way to eliminate abdominal fat unwanted health treatment is to abdominal pain weight loss get rid of the cause.

The holistic and abdominal fat natural approach to weight loss is through a detox or cleansing diet. Cleaning abdominal fat means clearing the organs of the body of accumulated toxins and poisons work better. As a result, the body can then process food at a much faster rate so they do not accumulate in the body to cause unwanted weight gain. An ideal cleaning regime is to eat free from pesticides and other harmful chemicals natural foods abdominal pain weight loss . You also need to drink as much water as abdominal fat possible, as it removes toxins from the body.

There are many abdominal fat detox treatments or cleaning available before embarking on one, a person must first arm yourself with the information necessary to avoid adverse circumstances. Here are some of them:

The four-week detox diet is a program that works in four phases. The objective of this program is to clear all the organs and is  Abdominal Weight Loss Abdominal Weight Loss considered the most comprehensive diet detox there. The first phase has to do with cleaning the kidneys and intestines, the second step is cleansing the lymphatic system, the third step is cleansing the liver and gallbladder, and the fourth is to cleanse the blood Abdominal Weight Loss, lungs Abdominal Weight Loss and skin. Each phase comes with dietary restrictions designed to clean the target organs.

The Master Cleanse is a popular detox Abdominal Weight Loss diet that became famous after a famous singer used to lose weight quickly. However, there is much more to the program and should be approached with Abdominal Weight Loss caution. The Master Cleanse does not help a person lose weight, but should not be confused with the program fat  Abdominal Weight Loss loss too. Here is water retention a person loses weight.

Drive Clean program was designed Abdominal Weight Loss for people Abdominal Weight Loss who are always on the move. It is a system of 21 days, and was developed primarily to treat various ailments, such as irritable bowel syndrome, headaches, fatigue, stress and depression. The system uses several methods to achieve weight loss. In this case, it takes a person to eat two liquid meals a day, one for breakfast and dinner.

Solid food a person is only allowed to have  Abdominal Weight Loss lunch. Abdominal Weight Loss

Liquid or juice fast, moreover, allows  Abdominal Weight Loss an individual to lose weight due to fluid loss. The system requires a person to replace their meals with juices contain many nutrients. However, it was found that the best solution is to eat fruit so that the body can also be supplied with the fiber.

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