More Benefits Of Squatting

It is not a coincidence that you feel happier, less anxious and stressed out after a workout. Your body recognizes a workout as a hard and stressful moment. When the heart rate increases, your body thinks you are fighting some kind of enemy, so the brain protects itself by releasing the protein called Brain Derived Neurotropic Factor (commonly shortened to BDNF). This protein protects and repairs memory neurons. It is the main reason, together with another stress battling chemical known as endorphin, why you feel so happy and clear-minded after a brisk walk or a workout.

Now when you know the overall importance of exercise, here are few variations of squats you can do at home, three feet from your couch.

What squats are best?

There's no easy or proper answer to this question. There are many different forms of squats: regular, one-legged squat, Bulgarian squat, weighted, non-weighted. Diversity is the key.

If you are more advanced athlete, add some weights. Adding weights to your squats is challenging and has the potential for advancement. It makes you more mobile in many aspects of your life. Here are some of the most common and beneficial squat variations.

Regular Squat - Stand with legs shoulder-width apart and start driving the hips backwards, like you are trying to sit on an invisible chair. Allow your knees to bend and go low as you can, until you reach the desired depth. The most important thing is to keep your shins vertical and the knees behind your toes. Your weight is supposed to be on your heels. Inhale as you go down, exhale on the way up. Depth varies from person to person, depending on fitness level, mobility, anatomy, and many other factors.

Jump Squat - To intensify workout a little bit, turn your regular squat to a jump squat. Drive the hips backwards and explode into a jump, and again land softly. The landing position has to be the same as the starting one, in a deep squat.

Lunges - Step backwards with one leg and keep the front knee in 90 degrees angle. Shin of the front leg should be vertical and knee behind the toes. Do not hinge forward. Go back to the original standing position, and switch the legs.

Plié Squat - Feet should be wide apart, much wider than shoulders, and toes in 45 degree angle. All body weight again should be on the heels. Go down, exhale and stand up. When you get down, your thighs should be parallel to the ground.

Sumo Squat - This is also a wide squat; the position is the same as in plié squats, just with added weights. Keep the desired weight with both hands in front of the body and bend the arms a little. Do not touch the ground with the weight. You must lift the toes up and transfer your weight to the heels. Do not roll the shoulders. Inhale down, exhale up.

READ Does Everyone Need To Squat Deep?

Exercising is a great way to improve your mood, better than any antidepressant pill. Next time you feel anxious, stressed out or angry – just get off your couch, go for a walk, or warm up in your own living room and start squatting. Do at least ten repetitions of each of these squats and your body and your brain will thank you soon enough.