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Burn calories and gain muscle at the same time with these 5 squat variations

Published on:17 July 2021, 12:00pm IST
Squats happen to be the perfect exercise, when it comes to burning calories and gaining muscles.
Aayushi Gupta
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squats variations
These squat variations can do wonders for your body. Image courtesy: Shutterstock
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We know a lot of you love doing squats, but there isn’t just one kind. In fact, there are so many variations and possibilities that can challenge your balance, fire up your entire body, engage the core, and strengthen your abdominal muscles too. 

You must be wondering about how leg exercises can help your ab muscles, right? Well, squats aren’t just a lower body workout; they can also help you tone the abdominal area, improve your posture, and crush calories by engaging the muscles in your body. Basically, when you go down, your core muscles get flexed and when you lift, the core energies move, which helps to burn fat. And that’s how squats work to give you a flat belly as well. 

Try these squat variations to crush more calories and gain muscles:
1. Jumping squats

Jumping squats are the most loved variations of squats. Do you know why? That’s because they serve a dual purpose. They not only help you build muscle endurance but also aids in weight loss. 

squats variations
Jumping squats work well to stay in shape. Image courtesy: Shutterstock
This is how you can do jumping squats properly:
  • First, you need to go into a half squat with your legs shoulder-width apart. 
  • Ensure your back is straight and your butt is out.
  • Now take a little jump and land back in a squat position. 
  • Now, repeat. 
2. Sumo squats

Squatting can burn more calories per minute than a treadmill. It triggers a metabolic and hormonal response that is conducive for weight loss. Sumo squats single-handedly focus on your glutes, inner thighs, outer thighs, hamstrings, and calves. So, it does wonders to your lower body, and at the same time, helps with weight loss.

This is how you can do sumo squats properly:
  • Stand with your feet wide apart. The toe should be out at an almost 45 degree angle. 
  • Pull out your butt and go down into a squat. Inhale, while going down.
  • Hold this pose for two to three seconds.
  • Move up, while exhaling.

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3. Floor tap squats

Floor tap squats are one of the most common strength training moves. This simple movement provides intensity to your workout and helps engage your legs, core, and back muscles. This exercise provides a full-body workout and the best part is that it will help burn fat quickly, just like burpees.

This is how you can do floor tap squats properly:
  • Take a squat position and ensure that you are pushing your hips back. Follow this through by tapping the ground. 
  • After tapping the ground, press yourself back up and jump. Remember to land on your toes and maintain balance.
  • Once you land, push yourself up again to do a jump and then return to the starting squat position. Now, repeat.
4. Squats pulses

Squat pulses significantly reduce your range of motion in a squat. This ensures constant tension in the muscles, making the move significantly harder. 

squats variations
Add squats pulses in your routine to burn fat quicker than ever. Image courtesy: Shutterstock
This is how you can do squats pulses properly:
  • Start by standing with your feet hip-width apart, and arms stretched out in front.
  • Perform the squat and hold it at the bottom, as you pulse a few inches up and down. 
5. Squats with twist balance

This move works many muscles at once: shoulders, obliques, glutes, quads, hamstrings, and lower back. It works more muscles at once, therefore it helps to burn more calories than regular ab exercises that are done on the floor. 

This is how you can do squats with twist properly:
  • It is similar to a squat, so get into that position.
  • Extend your arms parallel to the ground, while twisting towards the right side and bringing your right knee up.
  • Repeat the twisting action for the left knee as well. 

So, if you love squats and want to burn more calories, you must try these variations to achieve your goal. 

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.