Women nowadays are determined to keep their body shapes intact, fit, and healthy as well as enhancing their feminine structures.
In a bid to achieve that many women are adopting several theories of dieting such as Banting ‑ all vegetables no meat, water therapy ‑ and going to the gym.
However, according to Kudzai Gurure, a Zimbabwean work-out specialist by passion, squats are the easiest way to get a fit feminine enhanced body shape.
Squats are defined by fitness online as a crouch or sit with one's knees bent and one's heels close to or touching one's buttocks or the back of one's thighs.
The exercise is one of the few workouts that engage the entire body effectively without the use of machines.
“Squats help to stretch your quadriceps, which is the four muscles in your thighs that help the movement of your legs,” said Gurure, who is also an HPC engineer by profession.
She said squats also strengthen the hamstrings and calves, which help in increasing the strength for sprints.
While many women are struggling with excess fat on their stomach area and ‘side handles’, squats burn excess fat and help the woman’s body maintain its feminine structure.
The exercise helps work on core muscles or abdominals, which are firmed abs that many women are dying for. The work out makes gluteal muscles grow and, apparently, this is the essential benefit for many women.
“Gluteal muscles are three muscles, which make up the buttocks namely the gluteus maximus, gluteus medius and gluteus minimus. The muscles originate from the ilium and sacrum and insert on the femur, as such when they grow, the buttocks also grow,” explained Gurure.
For fitness purpose, squats help to strengthen one’s back and various joints in the body from the feet, knees, pelvic area to the shoulders.
The systematic movement aligned with squats enhances flexibility or suppleness, which is one pillar of fitness and reduces the chances of injury while doing exercise or daily routines.
Squats help build muscles and this enhances strength. Since the exercise involves movement, it also helps to tone muscles, especially in the legs.
Gurure said, “Doing the exercise every day helps improve circulation in your body which promotes oxygenation of the muscles and flushing of toxins.”
She said the squats also help to improve the digestive system as well as posture and balance.
However, some ladies do squats inappropriately, as a result, there is no change in their bodies no matter how many times they do the squat work out.
To perform a squat, first stand with your legs shoulder-width apart. What you do with your arms is optional; you can hold your hands behind your head, you can hold them straightforward, on your waist or you can incorporate the use of weights.
Second, lower your body pushing your hips backwards. Do not to allow your knees to go past your toes and lower yourself until your thighs are parallel to the ground.
According to Gurure, it is important that you arch your back slightly and hold in your core or stomach muscles so that you get the most benefits out of the squat.
“Being in the squat position looks more or less like you are sitting on an invisible chair,” she said.