Squats are one of the comprehensive exercises that directly affects large muscle groups such as the quadriceps, glutes and hamstrings. This helps burn more energy, reduce fat and increase lean muscle mass. During the exercise, the mid- body is also trained to maintain balance, so the waist becomes firmer after each squat.
Not only does squat help slim your legs, it also improves bone density, mobility and balance - factors that are especially important after your 40s. Just maintain a few sessions of exercise per week, you will quickly feel a clear change in both your figure and strength in daily activities.
For beginners, aim to practice 3 sets of squats, each set of 10 - 15 squats, and maintain 3 sessions per week. This level is enough to stimulate muscle growth without putting too much pressure on the joints. After about 2 - 3 weeks, you can gradually increase the number of repetitions or sets.
When used, lift it to 3 sets of 20-25 squats per set, or add weights to increase the challenge. The important thing is not to push the number of times really high, but to maintain perseverance and progress step by step.
Stand with your feet shoulder-width apart, chest straight and tighten your body. Push your hips back and bend your knees until your thighs are parallel to the floor.
Keep your heels touching the ground, distributing even weight and breast tendons. Push your heels back into a standing position, tightening your glutes up. Repeat 10 - 15 times per set, focusing on controlled movements and a full range of motion.
