In modern life, many women have difficulty going to the gym, making it difficult to maintain exercise. However, according to experts, with just a few squat variations, women can still proactively improve their figure and health even in the family space. Fitness expert Varun Rattan, co-founder of The Body Science training center (India), said: "Squat activates many large muscle groups, helping the body increase metabolism and burn calories even at rest".
Here are 7 squat variations suitable for women of all ages, easy to do and without complicated equipment.
Squat with body weight
This basic variation helps strengthen the thigh muscles, glutes, and core.
How to do it: Stand up straight, push your hips back, lower your body until your thighs are parallel, stand up with heel force.
Squat jump
According to expert Varun Rattan: Squat jumping helps raise the heart rate, improve metabolism and support effective weight loss.
Do: Squat basically, jump high, land softly.
Squat with dumbbells
Holding a single dumbbell or warm dumbbell helps increase resistance, developing the glutes and thighs faster.
How to do: Hold the dumbbells in front of your chest, squat deeply, stand firm.
Squat sumo
With an open leg position, squat sumo has a strong impact on the inner thighs, the fat area that is difficult to reduce in women.
Do it: wide legs, nose pointing out, lower your body straight.
Squat on the head
Holding a stick or light weight on your head helps strengthen the core and improve posture.
How to do it: Keep your arms straight, squat deeply, stand up without losing your arms.
Squat singles on both sides
Holding dumbbells in both hands creates even resistance, helping to increase strength and tone the leg muscles.
Directions: Hold dumbbells, squat down, shoulders relaxed.
Squat with resistance bands
The resistance band keeps the muscles tense continuously, activating the glutes to the maximum extent and improving stability, says Rattan.
How to do it: wear a strap on your knees, squat, and push your knees out as you stand.
With 15 - 20 minutes a day, women can completely apply these squat variations to maintain health, reduce fat and improve spirit right at home, contributing to maintaining balance in family life.
