Can squats really help you lose weight?

Many white-collar women have a worry: working in the office for a long time and doing little exercise, they gain more and more fat in their buttocks and thighs. I heard that squats can effectively exercise leg muscles, eliminate leg swelling, tighten the lower abdomen, and make the lower body more curvy. Moreover, squats are the most popular weight loss exercise in recent years. The weight loss effect of squats is deeply favored by women. So can squats help slim down your legs? Let's take a look at the analysis below to find out.

Squats can slim down your legs and make them more beautiful. But don't have any illusions about any "quick fixes" because the calf muscles are a large muscle group and once the fat is deposited and fixed, it is impossible to lose it in a short period of time. The key is perseverance. If you stick to doing the following actions every day, you will start to see results in about three months, and after another three months, you will be ecstatic!

Contraction vs. Calf Fat Reduction

1 Stand on tiptoes

Use books to make a step and stand on tiptoes. Keep your waist tight and your eyes looking straight ahead. This movement not only exercises the calf muscles and waist strength, but also has the effect of lifting the buttocks and shaping the buttocks.

Exercise amount: Stand on tiptoes for 30 seconds per set, and do 3 sets each time.

2 Single hold

Also on the "step", hold the back of the chair with one hand, bend one leg, and point the toes to the ground. After the movement is fixed, stand on tiptoes and take a deep breath to maintain the movement. Pay attention to focusing on the force-bearing parts during the movement and keep your waist tight to maintain balance.

Exercise amount: 15 seconds per set, alternating between the left and right legs and doing 3 sets each.

3. Tiptoe Contraction

Hold a heavy object such as a dictionary in your hand, open your legs to shoulder width, slowly lift your heels to the limit, and then slowly return to the original position. Gradually speed up and repeat this movement at a frequency of "fast start and slow release". Do not lean forward during this process. An effective way to control leaning forward is to twist your head to one side instead of facing forward.

Exercise volume: 30 times per set, do 3 sets each time.

4. Step-down squat

Stand with your arms crossed over your chest. One leg takes a big step forward. Bend the front leg to 90 degrees to lower the body's center of gravity, and bend the back leg's knee to the point where it is about to touch the ground. Hold this position for about 1 second, then stand up while keeping the width between your legs constant, and repeat the standing and lowering movements. Be careful not to let the front knee go beyond the toes when lowering your body's center of gravity. Your center of gravity should be placed between your legs and your body should remain upright.

Amount of exercise: This movement requires a lot of calf strength and explosive power, so please do it according to your ability. Generally speaking, about 10 times is appropriate, and you can do 2 sets of each leg alternately.

5. Sit on tiptoes

That is, sit on a chair and complete the "tiptoe contraction" movement. Its advantage is that exercise and work can be carried out at the same time. Fitness coaches suggest that office ladies should take one minute to do this exercise every hour or so, as it is the most basic exercise in the office. To enhance the effect of the exercise, you may want to place a heavy object such as a dictionary on your knees.

Exercise volume: 40 times per set, 5 sets per day.

6. Squat

Open your feet shoulder-width apart, bend your arms and overlap them in front of your chest, slowly squat down until your knees are bent 90 degrees, and try to hold this position for more than 5 seconds. During the exercise, relax your waist and do not help to exert force. Also, don't stick your hips out - a good way to do this is to do the exercise with your back against a wall, without your hips touching the wall during the movement.

Amount of exercise: 15 times per set, 3 sets are appropriate.

Stretching vs. Relaxing Muscles and Activating Blood Circulation

7. Stand on tiptoe

Sit on a chair with your legs bent, knees together, and your arms around your calves. Rest your forehead on your knees and breathe naturally. At this time, keep your toes as straight as possible and hold for about 30 seconds.

8. Lift your toes

Keeping the same movement, curl your toes back and use both hands to pull your toes back as far as possible. Keep your ankles relaxed during the exercise. Hold for about 30 seconds.

9. Lean down

Put your legs together, bend down, and try to move your upper body as close to your thighs as possible. You can hold your calves with your hands to help your lower body exert force. This movement can stretch the meridians of the entire lower body. Please try to hold it for more than 20 seconds.

Massage vs. Detox

Pace Wu wrote in her beauty book: "It is recommended to do a 10-minute massage before a date, which can make the legs 2-3cm thinner." We can't guarantee that the effect of massaging the calf is so magical, but relying on massage to eliminate toxins has been proven to be effective. The senior coach of the YOGA center told us that this is the simplest SPA and can be done by ourselves at home.

10 Caress

Place the palms of both hands around the Achilles tendon and massage upwards with alternating hands. Do this 10 times with both hands.

11 Twist and rub

Wrap your palms tightly around your calf muscles, twist your hands and rub them until your calves become completely warm.

12. Slap

Clasp your fingers together in a bowl shape, and start from your ankles and rhythmically tap your calves with both hands until your calf muscles are completely relaxed.

As we all know, squats are the best exercise for thigh training. The squat happens to be the exercise that requires the greatest lung capacity and a strong heart. In addition, if you persist in doing it, it will help you lose weight. The standard for squatting is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements may damage the knee joint. If you stick to the correct squat posture and method, you can develop charming legs.