Understanding air squats: A beginner-level exercise to fire up the lower body
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Loading... - Zeta Carpino
- 11 May 2023
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This simple yet effective exercise is perfect for those just starting out with strength training and can be done anywhere, without any equipment. In this article, we'll take a closer look at the benefits of air squats, how to perform them properly, and some common mistakes to avoid.
Why air squats are a great beginner-level exercise
Air squats are a great exercise for beginners because they require no equipment and can be done anywhere. They're also a compound exercise, meaning they work multiple muscle groups at once, making them a time-efficient way to build strength and tone the lower body. Air squats are also a functional exercise, meaning they mimic movements we do in everyday life, such as sitting down and standing up from a chair.
Benefits of air squats
Performing air squats regularly can have a range of benefits for your lower body muscles, as well as your overall fitness and health. Here are some of the key benefits of air squats:
1. Build lower body strength
Air squats target the muscles in your lower body, including your quads, glutes, hamstrings, and calves. By performing air squats regularly, you'll be able to build strength and tone these muscles, making everyday activities like walking and climbing stairs easier.
2. Burn calories
Air squats are a great way to burn calories and increase your heart rate. By doing them in a circuit or as part of a larger workout, you can boost your metabolism and burn fat.
3. Improve flexibility
Squatting regularly can help improve your flexibility and mobility, especially in your hips, knees, and ankles. This can help prevent injury and improve your overall movement quality.
4. Enhance balance and stability
Squats require you to engage your core and stabilizer muscles to maintain proper form. By practicing air squats regularly, you can improve your balance and stability, which can have benefits for activities like running, dancing, and playing sports.
How to perform air squats correctly
While air squats may seem simple, it's important to perform them with proper form to avoid injury and get the most out of the exercise. Here's how to perform air squats correctly:
Step 1: Stand with your feet hip-width apart
Start by standing with your feet hip-width apart, toes pointing forward or slightly outward.
Step 2: Engage your core
Engage your core by pulling your belly button in towards your spine. This will help stabilize your spine and protect your lower back during the exercise.
Step 3: Lower your body
Lower your body down by bending your knees and pushing your hips back, as if you're sitting down into a chair. Keep your weight in your heels and your chest lifted.
Step 4: Pause at the bottom
Pause briefly at the bottom of the squat, making sure your knees are in line with your toes and your thighs are parallel to the ground.
Step 5: Stand back up
Stand back up by pushing through your heels and squeezing your glutes at the top of the movement.
Step 6: Repeat
Repeat the movement for the desired number of reps or time.
