Squats

Regular exercise can help you shed off any excess pounds and keep you from gaining them back. But if you really want to transform your body, you need to do other exercises. Squatting will change your body in ways you never thought was possible.

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Squatting is a simple full-body exercise that works up different muscle groups. You don’t need any equipment. You can perform squats at home or at work – if you’re really dedicated to transforming your body. Squatting exercises strengthens your body, improves your flexibility and burns a lot of calories.

Benefits: Squats primarily build your leg muscles, but they also promote muscle building throughout your body by prompting the release of testosterone and human growth hormone. Because it’s a “functional” exercise. Eventually, you’ll be able to carry several grocery bags at a time and lift other heavy objects with ease.

Squats assist in detoxing your body by improving the circulation of body fluids and promoting regular bowel movement. Both of which are necessary for removing bodily wastes. Squats efficiently promote weight loss by promoting muscle gain.
How to do it: Maximize squats by holding a 5 lb. dumbbell in each hand with your arms down at the sides. Stand with your feet apart and toes facing forward, making sure it’s a little wider than your shoulder width. Roll your shoulders backwards then down, away from your ears. Bend your knees and prop your hips backwards, as if you are going to sit on a chair.
While your butt is sticking out, maintain a neutral stance by keeping your chest and shoulders in an upright position. Maintain the weight on your heels as you lower your body. Slowly return to a standing position. Perform 3 sets with 12 repetitions.