Doing 100 Squats Everyday Will Do Wonders for Your Body
The squat is arguably an essential foundational dynamic strength training exercise requiring
several muscles to work simultaneously in your upper and lower body.
Most of these muscles are used in your daily life to help power through simple tasks such
as walking, bending, climbing stairs, carrying heavy loads, or performing athletic-related
activities.
Therefore, it makes sense that adding squats to your workouts can help boost muscle performance,
decrease risks of injury, and improve mobility.
Squats are great for any age group, for anyone that wants to tone up, and can be done anywhere,
at any time.
In today’s video, we will share with you the 15 brilliant reasons for you to do 100
squats daily.
#1.
Posture Improvement When executing a squat correctly, your body
will portray strength and stability in your back, neck, and abs.
By doing 100 squats daily, your posture will drastically improve'' As opposed to; sitting
hunched over on a desk all day.
Poor posture is associated with back and neck pain, sleep disturbances, slow metabolism,
and muscle aches.
In June 2018, The Journal of Human Kinetics reported after research that squats activate
the spinal muscles four times more than planks.
The spinal muscles are the key muscles to stand upright.
Hence, the squat essentially strengthens every muscle you need to fight gravity.
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#2.
Mood Improvement While doing intense exercises, your body releases
testosterone, human growth hormones, and endorphins, also called ‘happy hormones.
Endorphins are your body's natural way to relieve pain.
After 100 squats, your mood will improve throughout the day, making you feel more confident and
friendly.
The best part is; to do bodyweight squats; you do not need any equipment.
Your body and enough room to lower your hips into a sitting position are sufficient.
So next time when you are feeling low, try doing some squats, and you can see the difference
yourself.
#3.
Sleep Improvement Regardless of you doing a set of 100 squats
every morning or evening, your overall sleep quality is bound to improve.
You can even do this exercise an hour before bed to help you fall asleep faster and better
through the night.
The Journal of Sleep Research published a study in April 2015 suggesting that physical
activity five days a week is an effective treatment for insomnia and has shown better
overall body health the following day.
#4.
Boosts Energy When you consistently incorporate squats into
your daily regimen, you will notice a remarkable energy surge in your body.
Your body metabolism will rise and become more efficient at utilizing and creating oxygen
and removing waste products.
You will be less likely to feel tired during the daytime and will feel an improvement in
the number of things and tasks you can do day-to-day.
It is explained by; the combination of stretching and muscle contraction, releasing more neurotransmitters
for overall muscle strength.
#5.
Improvement in Digestion and Circulation It is the most overlooked benefit of squats.
The speed at which fluid travels through your body is improved when exercising your calf
and thigh muscles.
This movement allows more oxygen and nutrients to travel through the body organs.
Hence, the intestines can perform better, improving motility and digestion.
Squatting exerts its action on circulation by bringing the heart closer to the foot's
level; This increases arterial oxygen saturation, be it at rest or after exercise.
#6.
Improvement in Balance and Mobility Strong legs are essential for better mobility.
Doing squats; daily develops leg strength and works out your core, stabilizing muscles.
They are perfect for maintaining balance and improving communication between your brain
and muscle groups.
It is especially; important for people; active in sports, as research shows that squats;
reduce the risk of injuries and enhance performance.
#7.
Better Defined Glutes, Quads, Hamstrings, and Inner Thighs
When your body does a simple movement 100 times a day for an extended time, it can give
those muscle groups a challenging workout.
The strength, stability, and definition of all leg muscles will undoubtedly improve,
which not only makes you look more attractive.
But also increase your performance in everyday activities.
#8.
Increase in Endurance Apart from working out your leg muscles, squats
will also significantly improve your blood, heart, and lungs by increasing endurance.
You can exercise this movement at a constant rate for a uniform workout or even break it
into intervals, alternating between slow and fast speed every few seconds.
The latter method will turn it into a HIIT workout, improving your cardiovascular strength,
and helping to burn more fat.
#9.
Strengthens Back and Shoulders In addition to the lower body, squats also
target your core muscles without you even realizing it.
You can grab some dumbbells during your squat exercise and do a shoulder press for an upper-body
workout; This will help in strengthening back muscles and tighten abs.
Furthermore, try side raises or front raises for improvement in deltoids strength.
#10.
You Will Notice a Strong Base Your legs are working intensely; when you
do a set of 100 squats daily.
The main objective for more muscular legs is to stabilize your body.
The movements strengthen your tendons, bones, and ligaments around the leg muscles.
You can mix it up by doing different squat types, such as sumo squats, Bulgarian split
squats, squat hops, and wall squats.
If you are a beginner, you should not expect great results overnight.
Consistency is essential, and it will be well worth it after months when you get there.
#11.
You Will Scorch Body Fat and Burn Calories Squats can burn a significant number of calories
and body fat when done regularly.
Even if you do a solid 10 minutes' worth of squats, you will burn 170 calories.
The more you build up strength, speed, and endurance, the higher number of squats you
will be able to pack into those 10 minutes.
You should; do your workouts with a healthy diet and lifestyle for even better results.
#12.
Increases Blood Flow to Muscles and Brain Intense exercises increase blood flow to your
muscles and brain.
It aids in providing them with oxygen while removing waste products from the body.
When there is better blood flow, your body begins to remove plaque buildup over time,
making your arteries and veins more supple, fending off risks of cardiovascular diseases.
Overall, there will be better regulation of cholesterol and blood sugar levels.
#13.
Improvement in Bone Density During squats, your body can signal to increase
the mineralization of bones; This changes the shift of hormones, causing the bone-building
hormones to rise and reducing levels of bone breakdown hormones.
Bone density is; of crucial importance as we age, so doing squats; regularly is undoubtedly
worth it to delay bone loss.
Squats are a fantastic exercise even after menopause.
One study showed that women who squatted reported significant improvements in strength and bone
density.
#14.
Maintain and Improve Joints Squatting engages your hips, knees, and ankles
together.
The load helps build muscle; improves joint health and joint strength.
Stronger muscles mean more stable joints and can help in the daily activities of your life.
#15.
Increases Your Vertical Jump With better limb strength, there will be an
improvement in muscle power.
Your acceleration and jumping ability are higher.
This ability will be in your favor during your next basketball or tennis game!
The simple reason for this is that squats enhance the rate of force development, maximal
force production, and tendon strength.
You can find a different variety of squats for every day of the week.
This variation will keep your muscles challenged and prevent boredom.
Doing 100 squats daily; can have outstanding benefits for your overall body health.
Over time, you will get better with performance week by week.
However, do make sure to add in some rest days between workouts and start with less
amount, and gradually increase the number.
It will prevent muscle exhaustion.
You can also add weights during squats to make it more fun and challenging.
If you have any underlying medical condition, ensure that you talk to your doctor or a certified
trainer before adding squats to your fitness routine.
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