Squats challenge the glutes, hamstrings, hips and quadriceps. The compound exercise burn more calories than isolation exercises, contributing to caloric expenditure and influencing fat loss. Including squats in two or three weekly strength training sessions is an effective way to help reduce body fat and tone your muscles.
Basic squats tone the lower body. Stand up straight, bend your knees slightly and position your feet hip-width apart. Stick your hips out behind you, then align your knees with your ankles. Lower your hips, pausing when your hamstrings are parallel to the floor. Push through your heels and stand up. Complete 12 to 15 reps.
Don't Forget the Rest
The combination of a healthy diet, regular cardio and strength training, is the best way to lose body fat. Incorporating squats into your routine will help, but focus on a comprehensive approach to see the best results.
- ACE Personal Trainer Manual; American Council on Exercise
- American College of Sports Medicine: ACSM Issues New Recommendations on Quantity and Quality of Exercise