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Saturday, Aug 17, 2019

Best exercise to lose weight, here’s why experts call squats king of weight loss exercises

For weight loss and fitness, experts say squats are one of the best exercises you should do regularly. It helps engage all core muscle groups, increases stability and strength. However, it is important to maintain the right form for doing this exercise.

fitness Updated: Jul 02, 2018 16:31 IST
Meenakshi Iyer
Meenakshi Iyer
Hindustan Times
Best exercise to lose weight: Doing squats help you work your thighs, glutes, calves and seat.
Best exercise to lose weight: Doing squats help you work your thighs, glutes, calves and seat. (Shutterstock)

Whether you’re doing squats for weight loss or to gain an enviable, toned body, it is important to get the right form while doing it. Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. There’s a reason why squat is called ‘king of exercises’. It helps engage all the core muscle groups, increase stability and strength.

Reach the right depth

“Many people squat above parallel and do not go deep enough to positively impact the legs and thigh muscles. In fact, staying above the parallel limits will hurt your knees. So, make sure your thighs are parallel to the ground,” says Yashwant Pratap, fitness trainer, SeniorCare 24X7.

Engage your core

It is important to engage your core while performing squats. According to fitness expert Smitha Shtty, engaging the core will help tone your thighs, calf and will work on your abs too.

Breathing technique

“First inhale and inflate your lungs before you start the rep, then exhale once you’re done with the rep,” suggests Abbas Ali, Reebok master trainer.

Rep speed

It is important to get in as many repetitions as possible. “Slow on your way down squatting, fast and explosive but in control on your way up to upright position,” adds Ali.

Position right

It is important to start the exercise in the right position. “Your form should we such that the knees shouldn’t be ahead of your toes and the gap between your legs should be wider. Once you are in position, squat all the way till your thigh is below your knee level,” says Dr Gagan Kapoor, head of physiotherapy, HealthCare atHOME.

Firm heels

Make sure your heels are firmly on the ground. If you lift your heels, you may suffer injuries.

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First Published: Jun 27, 2018 08:54 IST

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