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Squat Exercises for Women

Mar 11, 2010

Squat exercises are one of the best things you can do to tone your butt, hips and thighs. These are often the areas that women are most concerned with. By incorporating squats into your exercise routine, you can effectively work out most of the muscles in these problem areas.

There are many different ways to do squats, each with its own benefits to the body.

Chair Squat

Chair squats are a simple and effective exercise that you can do at home.

  1. Stand with a chair behind you.
  2. Place your feet slightly farther than shoulder width apart.
  3. Bring your arms out in front of you.
  4. Squat back as if you are going to sit down on the chair.
  5. Touch the chair briefly.
  6. Stand back up, dropping your hands to the sides.
  7. Repeat for a total of 2 to 3 sets of 8 to 10 reps.

Don't squat past the point in which your knees are parallel to the floor. If the chair is too low, place a pillow on it to bring it to the proper height.

Wide Stance Squat

This squat is a great inner thigh workout. It puts less pressure on the lower back, as your back will remain straight throughout this exercise.

  1. Stand with your legs slightly wider than shoulder width apart and your toes pointed outwards.
  2. Sink into a squatting position while keeping your head up and your back straight.
  3. Keep your knees pressed outwards, over your toes.
  4. Return to a standing position, while squeezing your glutes on the way up.
  5. Repeat for a total of 2 to 3 sets of 8 to 12 reps.

Ball Squat

This squat utilizes an exercise ball. The ball helps to support the back, allowing for a deeper squat.

  1. Stand with an exercise ball between your lower back and a wall.
  2. Squat down while pressing against the ball for support.
  3. Make certain that your feet are far enough away from the wall, so that your knees stay behind your toes, as you lean back into a squat.
  4. Press up with your heels and return to a standing position.
  5. Repeat for a total of 2 to 3 sets of 10 to 12 reps.

Assisted Squat

  1. Tie a band or towel to a sturdy object.
  2. Stand with your feet hip width apart and hold onto the band.
  3. Squat down, while holding the band, until your thighs are at a 90-degree angle to the floor.
  4. Press up with your heels and return to a standing position
  5. Repeat for a total of 2 to 3 sets of 8 to 10 reps.

These are just a few of the different type of squat exercises that you can incorporate into your fitness routine. For a more intense workout, you can add weights. Dumbbells, barbells and even weighted vests can be used in squats.

It's important to maintain proper form to avoid injuries. This is especially true when using weights. Always do squats in a controlled manner, never use jerking motions. It's not usually necessary to go beyond a 90-degree position. Knee and back pain are indicators that you're doing too much or are using improper form. Rest until the pain is gone, then begin again with fewer sets and reps.

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