If you’re a beginner, bodyweight squats are a great way to tone your legs and buttocks. Squats work many other muscles in the body as well.
Here’s a video demonstration of this exercise.
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Things To Watch Out For
When this starts to feel easy, don’t keep doing the same motion. Make the exercise more challenging. That way, your body will keep getting stronger and you’ll get more and more in shape.
Let me show you three ways to make this exercise harder.
1. Be A Skier
Imagine you’re a skier skiing on
snow. After squatting down, don’t come back up. Just bob up and down
like a skier, avoiding the bumps and bends on the snowy slope. Hold that
position continuously for 10 to 60 seconds. Well … do it as long as
your buttocks and leg muscles can take. And keep increasing the time
until you can do that for 60 seconds straight.
2. Just Sit Down For A Bit
Another way to do this is not to bother pretending to be a skier.
Instead just do the regular squat. But before standing back up, hold the
lower position for 5 to 20 seconds. Keep in mind that at your lower
position, you mustn’t relax your muscles and slump. You must keep the
muscles contracted. So, staying in the squatting position means your
muscles have to contract constantly for a prolonged period.
3. The Conventional Way
The simplest way and the way most people know to make the squat
exercise more challenging is to hold weights. If you have dumbbells,
just hold one in each hand at your side.
The two methods I mentioned above will work well to add intensity if you workout at home and you don’t have any exercise equipment.
But the thing is … dumbbells and barbells are not the only things you can use as weights. You don’t even need to use proper exercise equipment as such. A heavy backpack, basket, thick books, a suitcase, a bag full of sand, a sack of potatoes etc. can all work as weights. And if you just happen to have a fat cat nearby, she’ll do nicely. :-p
Anyway, I hope you have fun doing your bodyweight squats.
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Finding It Difficult To Perform The Squat Correctly? Check Out This Detailed Squat Techniques Tutorial.