Waist Exercises: The Squat | New Health and Fitness

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The squat, also referred to as the air squat, is among the most most complete exercises that can be done for your body. Not only does the squat exercise your abdominal area, but it additionally works out several other significant groups of muscles: the hamstrings, quads, and lower back.

But hold it, you say, how are squats gonna benefit my middle? Excellent question.

A highly effective waist exercise regimen doesn?t just concentrate on the muscles of your core, it concentrates on your entire body. Not only should you work out your entire body to be able to burn fat to check out those perfect abs beneath, but your whole body must get stronger for your ab muscles to become stronger.

The Movement

Start in a neutral standing position with your feet about shoulder width apart. To begin the exercise, move your butt back as if you are going to sit on a small box behind you. As you descend, lift up your hands in front of you to help keep your balance and keep your weight in your heels. If you?re struggling to freely wiggle your toes, you don?t have enough of your weight on your heels.

Keep your chest up and your back straight while you squat. Bending your spine so that your chest faces the ground is not only unhealthy for your back, it cuts down on the effectiveness of the squat. As you get lower in the squat, the most likely portion of your back to curve will be the lower lumbar region. Fight it and keep your back straight, monitoring in a mirror or with your hand as appropriate.

Throughout the squat maintain your head in a neutral position by concentrating on a location on the floor 4-6? in front of you.

Continue to lower yourself until the crease of your hips is a bit lower than the top of your knees. This is the bottom of your squat. Your knees must be behind your toes and your shins need to be near-perpendicular to the ground. Your whole back should also be straight, together with your lumbar spine.

Reverse the movement and come out of the squat by standing back up, all the while maintaining your weight in your heels and your back straight. As you come up you may lower your arms if you want.

The squat is complete when there is no longer any flex in your hips or your knees.

Start your next repetition by lowering yourself again.

Scaling the Squat

The squat may be made more challenging with the addition of weight (e.g. kettlebells, a barbell across the back, weights in each hand, milk containers, etc) or by squatting using one leg with the other leg straight out in front of you, generally known as the pistol.

The squat should not be made any easier than the bodyweight, or air squat. Some individuals may have flexibility issues in their ankles that prevent them from lowering themselves completely into the squat while keeping their weight in their heels, however. This can be solved by sliding ? ? 1? blocks or plates underneath the heels while squatting and also by using a variety of stretches to help increase ankle flexibility.

If you?re looking for more ways to sculpt six-pack abs, visit the waist exercise authority and get started today.

Source: http://newhealthandfitness.org/2012/02/02/waist-exercises-the-squat/

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