30 DAYS SQUAT CHALLENGE : Day 2 - Proper Squat Exercise

Squats can be called one of the best exercises, whether you want to lose weight or gain strength. It is the fastest way to achieve both. Itworks almost all the muscle group in the body. Squats can be safely called the most useful exercise for strength training. They help to strengthen the whole body and not just the leg. The movements work out your hips, back, shoulders, arms and your core. When you squat, a large number of muscle groups are used, hence this increases the production of anabolic hormone in our body. This in turn helps us to lose fat and gain muscles.

Steps to do a proper squat:
• Your feet should be shoulder width apart.
• Your knees should be just above your feet and yourback should be neutral.
• Slowly lower your body by bending your knees and hips until you reach 90-degrees.
• Slowly return to the base position -- repeat this exercise 15-20 times and do at least 2-3 sets two or three times a week.

There are a few point you have to keep in mind to get the maximum benefit from this form of exercise and also to avoid any injury.

1. Warm up:- Before you do any form of exercise, it is important to warm up and stretch as this will help to prevent any strain or injury to your body.

2. Position of your feet:- It is very important to get this right. Your feet should point slightly outward and not straight ahead. They should be shoulder width apart. If they are too close, then it can cause strain on your knees. To avoid injury to the knee, when you go down, do not let your knees go beyond your toes.

3. Keep your back straight:- Pretend that you are going to sit on an imaginary chair. Your back should be straight as you go down. Your thighs should be parallel to the ground as you go down.

4. Gaze in front:- Your gaze should be fixed in front as you go down and come up.

5. Keep your muscles tight:- Your feet should be firmly on the ground. Tighten your glutes and thighs as you go down. Suck in your abs and keep you back straight. Do not lean in front, as this may make you lose your balance.

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