30 DAYS SQUAT CHALLENGE : Day 21st - Dumbbell Squats

As you grow older, it is important to adopt a workout routine that works best for you. Age makes us lose muscle mass; hence it is imperative to incorporate exercises that help us build more muscles.

Workouts are a good way to get rid of excessive fat and increase ones stamina. But when there is a need to target a specific area what do you do??It is a great idea to incorporate squats into your workout routine as it helps to tone your glutes, thighs and more importantly your core. These butt-sculpting moves help to boost your workout routine and burn more fat. If you have been working out regularly, you will agree that you need to constantly change your workout routine in order to get results. You have to learn to surprise your body all the time. Doing this will help you to get rid of fat faster and build and tone muscles.

The dumbbell squat is a variation of the normal squat. Variations are always helpful to get better results.

Steps to do the Dumbbell squat:-

1. Your feet should be shoulder width apart. Hold a dumbbell in each hand.

2. Your knees should be just above your feet and your back should be neutral.

3. Slowly lower your body by bending your knees and hips until you reach 90-degrees.

4. 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.

5. 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.

6. 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.

7. 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.

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

9. Keep your muscles tight.

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