Happy New Year! Have you made it a resolution to lose weight or get in shape in 2018? Well, you’re not alone. Getting fit is at the top of the resolution list every year. Why? Because all too often people make dieting and exercise more complicated than it has to be, which ultimately leads to failure.
Simplicity and consistency are key to keeping your resolution to lose weight and get fit. Sound too good to be true? It’s actually not. With a balanced diet and one exercise, you can get the fit body of your dreams.
The Front Squat
What’s this magical exercise? It’s the squat. For a long time squats have been considered one of the most effective bodyweight exercises for burning fat and creating muscles.
When performed correctly, squats use more muscle groups than any other bodyweight exercises besides dead-lifts. Although you mainly use your lower body when performing squats, the exercise also develops muscles in the upper body, increases muscle mass, and burns fat.
There are over 40 different variations of the squat, with each possessing their own unique benefits. The basic, or front squat, is simple and can aid in the transformation of your physique.
How to Do a Front Squat
The front squat is best performed with a barbell or free weights, such as dumbbells or kettlebells. However, the exercise is still effective if done solely using your bodyweight.
The correct front squat form when using a barbell requires that the bar rests on the shoulders. This can be done by crossing your forearms and letting the bar rest on the shoulders. You can also hold the bar in the open palms of your hands against your shoulders, letting the bar rest on your fingers.
Whichever method you choose, be sure that your elbows remain high and that your upper arms remain parallel to the ground.
When doing the squat, lower yourself towards the ground keeping your weight on your heels. Lower yourself until your thighs are parallel to the ground and push yourself upwards and back into the starting position.
Maximizing the Front Squat
Proper execution of the front squat work many muscle groups in the lower body, including your thigh muscles. The thigh muscles are the largest muscles in the body, which means that working this muscle group burns more calories.
It may come as a surprise, but doing front squats also gives you quite an abdominal workout. To maximize the ab workout during squats be sure to keep your back upright and your weight on the back of your heels.
As you get more comfortable with doing front squats, add more weight to the bar to increase resistance and burn more fat.
So, getting in shape doesn’t have to be complicated or require that you spend countless hours in the gym on equipment you’re not familiar with. This new year, shed some pounds and tone up with only one exercise – the front squat. The front squat works not only works out the major muscle groups in the lower body, it also works out the abdominals as well.
Here’s to a better, more fit you in 2018!