Squats target multiple muscle groups in the lower body, including the quadriceps, hamstrings, calves, hips, abs and lower back. Performing exercises that target multiple muscle groups will elevate your heart rate, which will help burn a large amount of calories. Weight loss is achieved by burning a large amount of calories through exercise while committing to a low-calorie diet. Include both aerobic and weight training exercises in your fitness regimen for best results.
The Basics
Squatting without weights is an aerobic activity that will build lean muscle tone in the lower body. Performing unweighted squats at a rapid pace will raise intensity, which will boost metabolism and speed up weight loss. Perform a body weight squat by standing tall with your feet shoulder width apart. Shift your hips backward while bending at the knees until your legs are parallel with the floor. Push through the heels and return to the starting position. Maintain a strong core throughout the entire exercise. Repeat for desired repetitions.
Types of Squats
Several types of unweighted squats can be performed, such as plie squats, one-legged squats and prisoner squats. The Hindu squat is a popular body weight exercise that requires you to roll up onto the balls of your feet as you lower down. Also, plyometric exercises such as jumping squats can be used to increase intensity and total calorie burn.
Considerations
While squats will target some of the largest muscle groups in your body and aid in weight loss, they will only take you so far. To maximize your weight loss results, it's important to add other resistance and aerobic exercises that will challenge other parts of the body. Walking, biking and swimming are examples of aerobic exercises that will burn large amounts of calories. Also, be sure to commit to a healthy diet because it will complement your weight loss efforts. In fact, the only scientifically proven method for losing weight involves burning more calories than you consume, says Ellen Barrett, author of "Weights for Weight Loss."
Warnings
Beginners should start by gradually increasing the amount of unweighted squats they perform. Warm up your lower body, including your hips, ankles and knees, before engaging in exercise and be sure to maintain proper alignment as you squat. Do not allow your knees to go past the ankles, and keep the chest up during the movement.
References
- Fitness Black Book: Hindu Squats
- ACE Fitness: Body Weight Squats
- "Weights for Weight Loss: Fat-Burning and Muscle-Sculpting Exercises with Over 200 Step-by-Step Photos"; Ellen Barrett; 2006
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