Benefits of Squats for Women for Increase Bone Density
Squats do not only benefit men, but also women. In terms of fitness, squats are considered a complete workout for the entire lower body and add definition to the glutes.
But beyond aesthetics, there are some surprising benefits from squats that can help improve your health in more ways than one. We have outlined some of the benefits of squatting below:
1. Improve balance and stability for elderly people :
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Squats assist in developing strength and balance within a person’s muscles which is important for elderly people who may be at risk of falls.
2. Increase bone density :
Squats will improve bone density due to the strain put on them during this exercise. According to Tony Gentilcore, CSCS, “bone is a living tissue that adapts to the stress you place on it”- which is why squats are good for bone density.
3. Prevent injury:
Squats are functional movements which means they mimic movements you do in daily life. Thus, they can be helpful in preventing injuries by strengthening your muscles and helping them brace themselves against impact, particularly for runners.
4. Increase metabolism:
Squats work for all muscle groups, unlike most exercises which target one or two areas, which means it increases calorie burn throughout the day- not just during workouts!
5. Increase strength:
Squats are primarily about building strength but they also increase endurance because of the large amount of oxygen needed to perform them!
6. Improve self-esteem :
Slumping over reduces significant muscles within your body. Slumping forward can also cause you to hunch which over time, may lead to poor posture and back pains.- Squats help strengthen the muscles in one’s lower back and increase their flexibility, making them good exercises for those with low self-esteem.
7. Improve blood circulation :
Studies have shown that squats improve blood flow to various parts of the body such as internal organs and help remove toxins from them more efficiently.
8. Lose weight :
A heavy barbell across your shoulders will work every muscle within your body but it will mainly target your glutes, quads, and hamstrings!
9. Increase metabolism:
Similar to number six, performing squats increases the rate at which you burn calories because they are a full-body workout.
10. Improve immune system:
According to a study conducted by the department of sport and health science at Furman University, squats activate your glutes which in turn benefits the lymphatic drainage where fat is broken down for metabolism. This type of movement can help improve your immune system because it helps flush out toxins from your body!
what are the precautions & side effects:
There are some precautions you should take into consideration before performing squats:-
1. If you have bad knees, then you should avoid this exercise as much as possible or only perform them if there is no pressure placed on your knees- like when using a smith machine.
2. Ensure that you practice proper form otherwise you may end up injuring yourself- especially if you’re new to squats!
3. Always stretch before going into any exercise- it will prepare your muscles and reduce the chances of injury!
the benefits of squats for women are great, but if you have bad knees or any other physical deformities, consult your physician before attempting this fitness regimen. Also, ensure that you practice proper form so as not to injure yourself in the process.
Types of squats and their benefits:
1. BACK SQUAT:
this one is the best of all squats, it mainly targets your quadriceps muscles, hamstrings and glutes. back squats are great for building muscle mass, making them a favorite among bodybuilders and powerlifters.
Back squats are considered as one of the best exercises you can do because they allow the most weight to be used which makes them an excellent way to increase strength or lean out (if that’s your goal). The risk for injury is also very low here if done correctly.
Many people might find this position hard to hold at first but with time you’ll get used to it and eventually start enjoying doing this move. If possible try not to drop too fast; maintain control of yourself. If you find it comfortable go for a lower bar position, but if not try using one that suits you best. To make easier the transition from back squats to front squats use the smith machine.
2. FRONT SQUAT:
this squat targets your quadriceps muscles and glutes more than back squats do. I recommend doing them more often than the previous exercise because they are great for toning your thighs without bulking up too much which is mainly caused by back squats or leg press exercises.
They are also perfect for those who have poor ankle flexibility limiting their ability to do deep knee bends with proper form meaning it’s also beneficial for your calves’ muscle development since these muscles contract at the bottom every rep. This move is not recommended for people with lower back issues.
3. OVERHEAD SQUAT:
this is a type of squat where you hold the barbell on top of your shoulders, while doing so you have to keep up with the balance and try not to lean forward or backward.
They are great for developing stabilization within your core muscles plus it targets your quads, hamstrings, and glutes like the other two squats do but they’ll get more work through this one since there’s no weight resting on your back like in the case of the front squats or overhead presses (which is another awesome exercise).
It will also help you strengthen all three areas of your upper body; shoulders, arms, and traps; especially if you use dumbbells at the same time. You can do them with or without weight, however, I recommend that you don’t use too much weight since this is more of an advanced move.
4. SPLIT SQUAT:
these are considered as one of the best exercises for legs while targeting your quadriceps muscles, hamstrings, and glutes like back squats do but they will also get more work through your calves (since there’s no resting on your back).
The only difference between squat variations seems to be in their range of motion; split squats have a short range which allows you to stay within a parallel position making it easier to balance yourself without falling down. Also, it might help if you think of pushing up through your heel rather than the ball of your foot. Try not to lean forward when doing this move.
5. BARBELL SQUAT:
in my opinion, this is the one that people don’t do enough of it at the gym. All you have to do is grab a barbell with an overhand grip and place it on your shoulders while shrugging them up then just push your hips back and lower yourself until your thighs are parallel to the ground- not lower!
If you find yourself going down above a parallel position make sure you keep your back straight because most likely they will round out which means it’s time for a day off since your muscle needs some rest after a heavy workout like this one.
This exercise mainly targets quads but also targets hamstrings, glutes, and calves if done correctly. If you want to make it more challenging you can hold dumbbells instead of a barbell.
Disadvantages of squats for females:
1. It requires strong hip and thigh muscles that are usually larger in men than in women causing them to be at a greater risk for injury while performing the explosive motions required in weightlifting exercises.
2. Squats can cause women to grow bigger thigh muscles, because of this they’re more likely to retain water in these areas when they eat too much or when their menstrual cycle is about to start which has the same effect on the amount of water retained in your body.
3. They can cause pelvic floor problems including urinary incontinence, pelvic organ prolapse, and worsening of existing stress incontinence if not done properly since squats bring pressure towards the abdominal area which affects all organs including the bladder- especially if you’re not strong enough to perform them with proper form and if you go too low.
4. Squats can cause problems in your ovaries and uterus by increasing the intra-abdominal pressure which can cause swelling of these structures over time and increase the risk for endometriosis, ovarian cysts, and infertility according to some studies.
5. Squats will make you lose weight only if you’re already overweight because they’re mostly an anabolic (muscle building) exercise that won’t help much if you’re trying to lose weight since they’ll add up more muscle mass which requires energy from your body even while resting making it harder for you to burn fat at a quick pace.
6. It’s not recommended that female athletes with low body fat percentages do squats because they can cause their hips to widen, which is a problem that doesn’t happen in men.
squats benefits for weight loss:
1. they help you burn more calories than other exercises
2. They make your body produce growth hormone and testosterone which helps with gaining/keeping lean muscle mass, increasing energy levels and even improving cardiovascular function (due to the rise in metabolism) which means increased fat loss and stronger heart and lungs overall.
3. Squats increase your flexibility since it forces you to go through a full range of motion while keeping your knees behind toes which can be helpful if you’re into dancing or want to increase how far down your splits will go (that’s why I included this workout in my dance moves for beginners).
4. It tones up all leg muscles including hamstrings, quadriceps, calves- especially if you don’t hold weights- since they’re forced to work harder.
5. They strengthen your core muscles if you include weights because your back muscles are working hard too to keep you straight which can be helpful for your posture.
proper squat form:
1. Feet must be shoulder-width apart with toes slightly pointed outwards (not like in the picture above) and knees should point out over the second toe while feet are flat on the ground.
2. The barbell should rest on top of your neck right across your trapezius muscles, not lower which can cause injury because it puts stress on neck vertebrae.
3. It’s important that the barbell is resting against of shoulders rather than the collarbone because it keeps the barbell’s weight closer to your spine which makes less stress on your neck and back
4. Your lower back should stay straight instead of bending forward or curling up because it puts pressure on discs in your lower spine, the concave shape of the small pelvis, knees, and other structures that can be easily aggravated resulting in injury.
5. Make sure you’re pushing hips backward when going down because otherwise you won’t activate muscles between your hip bones properly making squatting ineffective.
6. Don’t go too low or round your back because if you reach parallel with the floor it will make the entire exercise inefficient by putting most of the load onto front deltoids rather than glutes/hamstrings (which is the goal of squats)
7. Front deltoids are activated if you lean forward when going down which is the problem with most women who do squats in this incorrect way, don’t let your hips go up in the air when squatting because it also makes standing up harder.
8. If you need to hold weights for balance then keep them close to your body while squatting- that will make the exercise more challenging but still efficient since you won’t be able to use too much weight and/or rely on them for balance as much as if they’re held at sides.