the amazing benefits of squats 

firstly you must to know that Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.

the amazing benefits of squats 

Lifts the Butt : Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.

increases flexilibites : Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. Be sure to maintain proper form to avoid injury. If you feel any pain in these areas, stop doing the exercises until the pain is gone.

how to do squats 

1- Warm up. As with any athletic endeavor, warming up and stretching is necessary to prevent strain or injury. Warm up first by getting your heart rate up and then by following the directions below for a squat, but with a very small amount weight.

1. Tighten and pull in your abdominal muscles.
2. Lower your body as if you were going to sit in a chair. Keep the motion slow.
3. Stop when your legs are parallel to the floor.
4. Stay in this position for a few seconds.
5. Now press down into your heels and slowly rise back up to a standing position.
6. Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
7. Be sure to rest for 60 to 90 seconds between sets.