Squats are one of the best exercises out there, no matter what your age or sex. From building muscle to strengthening the pelvic girdle, these power moves provide measurable benefits for everyone. And while they’re great for all genders, squats can be especially helpful for women who want to improve their posture and decrease the chance of low back pain in pre and post menopausal years. Before we get to the must-know benefits of squats for women, you should learn how to do a proper squat!
How To Do Squats Properly?
When doing squats, maintain a correct posture to avoid injury. Squats are one of the most effective exercises for strengthening and resistance training. If not, ligaments can become stressed, resulting in injury. Here is how to do a basic squat and are some common mistakes to avoid when doing squats.
- To squat properly, you need to spread your feet out until they are at shoulder width, and point your toes slightly outward.
- Tighten your core and straighten your back.
- Starting squats the right way is to put your weight on your heels and move your butt backward in a seated position. When starting with squats, avoid bending your knees, as this can cause injuries.
- Squatting should be done with your knees outward.
- Afterward, you need to relax your shoulders and look straight ahead.
- Straighten your hands in front of you.
- Standing back up involves squeezing your glutes.
In doing squats, you should look out for these common mistakes:
- Squats should be performed without hunching or arching your back. You must maintain a straight posture. Avoid putting extra pressure on your body. You should also relax your shoulders.
- It is also important not to move your knees further than your toes. When squatting, your weight should be placed on your heels, not your knees.
- The torso and butt should be lifted simultaneously as you rise up. Your butt shouldn’t come before your torso.
Benefits of Squats for Women
Here’s why you should squat:
Stronger Core = Preventing Injuries
Abdominal muscles are vital for proper lifting. Squats engage the core, the muscles of the pelvic floor, the buttocks, and the lower back. By training your abdominal muscles, you can prevent injuries caused by poor posture and can also improve performance in sports requiring a strong core.
Helps Against Low Back Pain
Low-back pain is a common problem among women who sit on hard surfaces all day at work and spend hours in the car. A healthy low-back is essential to support good posture while standing and walking. Squats are the best exercise for strengthening the core muscles in the lower back, which can prevent low-back pain.
If you want to read more on how to fix low back pain, check the article below:
5 Exercises to Ease Back Pain in Women
Helps Prevent Osteoporosis
Osteoporosis is a condition caused by long-term damage to bones that causes them to become brittle and weak. The knee is one area frequently affected by osteoporosis which weakens supporting joints and reduces mobility. Squats help maintain support for joints and bones, helping against osteoporosis. (1) This is one of the overlooked benefits of squats for women you should give special attention to.
Burns Fat and Tone Your Legs
Squats are the best leg exercise to strengthen and tone the buttocks. When combined with a healthy diet, squats can help burn fat and improve body shape.
Squats build lean muscle tissue which in turn burns fat more effectively. Squats help shape your legs with lean muscle, which will make them appear toned and beautiful.
Stronger legs are an asset to women in sports such as soccer, softball, and basketball.
Increases Your Mood
When you squat, your body releases endorphins, which increase your mood and relieve pain. This can help to relieve stress and improve overall well-being. You can relieve yourself by taking control of your movements and bringing those hips down! Low-impact exercises such as squats help you take steps towards a healthier existence.
Squats are helpful for all women. The main purpose of squats is to strengthen the pelvic girdle, buttocks, lower back, and core muscles. Here is a summary of the benefits of squats for women; squats help prevent and relieve back pain, osteoporosis, and stress, and in turn improve your mood. Squats increase fat burning and help to lose weight while toning your legs and buttocks.
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