1. Round The World With Your Glutes
This is a standard squat routine, with a literal twist. Start with your feet a bit wider than hip-width apart, put your hands on your hips and keep your shoulders back. Add some tension to your body to help spread out the effects of the exercise. Squat until your thighs are parallel with the floor, then come half-way up, then back down to parallel position. Do this four times. Then, from the low position, turn to the right by lifting your left heel slightly off the floor and giving a twist to the right. Drop your right knee a bit as you squeeze your glutes. Hold, then go back to center, repeat your cycle of four movements up and down, then go to the left, repeating the motion that you did to the right.
2. Safety of Squats
Many times we hear that squats are bad for various conditions and bodily situations. There are those who won't do them, begging out of such exercises as they complain of bad knees, sore lower backs or problems with joints. The truth seems to be on the opposite end of the debate: it turns out that, inasmuch as squats in general do much to add muscle mass on the thighs and flexibility in the hip region, they help alleviate--not exacerbate--many of those common symptoms. It's possible that problems persist and grow not because of doing such exercises, but are, in fact, due to not doing squats.
3. What Am I Doing To Myself?
Squats in general are very good exercises for your quadriceps and hamstrings, lower back, and abs (if you properly tense and maintain a tight balance). They also help with overall bodily balance, stability and torso flexibility. With the Around the World Squat, you add the extra tension in the buttocks and produce a more intense workout.
4. Squats Can Build Upper Body Mass
It's important to realize that weight training or even body weight exercises in isolation can't achieve the most potent results unless your basic frame--your bodily structure--can support and, thus, enhance the building of strength in the extremities. Therefore, squats are one of the best exercises you can do when thinking in the long term, when thinking about your overall bodily development. Build the frame, get a strong supportive physical structure in place, using progressively-increasing weights, and you can successfully build essential muscle mass, thus allowing you to increase mass in your biceps, triceps, and so on.
5. Danger Zone
Keep all movements smooth and coordinated, and make sure that you build up the weight resistance gradually. As with all weight and resistance exercises, you don't want to bounce, twist sharply or otherwise harshly treat your body. Feel your way step by step through each movement, increase the weight at a regular, "doable" pace, and watch for signs of excessive negative tension on and around your knees and spine.
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