Three things, in general, concern most people the most when they go to the gym and start a new routine: how the exercise is done, how many times it should be done and how often. In the case of the squatsexperts agree when setting the number of daily repetitions: 50.

A round number that may scare you a little if squats are not your favorite exercise, but if you think about it, you will see that it is perfectly acceptable. Of course, it has to be a gradual process. To integrate this exercise into your daily routine, the ideal is to start with a routine of 15 squats daily with rest intervals two days a week. Doing 15 squats about 3 or 4 times a week is, for experts, a good start. Little by little, you can increase and pick up more pace until you reach 50 squats a day.

These initial squats should be the simplest, like the sumo squat, Bulgarian or deep squat, whose benefits and execution we explain below. When you have gained more experience, you can do more complex squats, such as weighted squats or jump squats or one-leg squats.

And there are numerous types of squats. All of them share their main benefits such as strengthening the glutes and femoral muscles, but they also have certain specific benefits. These strength exercises are especially interesting for women over 50 years oldsince it is the time when they have to take care of their bone and muscle health the most. This is so because of the decrease in estrogen typical of menopause, which accelerates muscle and bone loss.

Below we show you three types of squats that you can do to get started in this new challenge.

sumo squat

This version of the squat is very similar to the classic one. The fundamental difference is in the position of the legs and the opening of the feet. As its name indicates, this squat takes its name from sumo wrestlers due to their similarity in the position of the person performing it.

How is it done?

• Stand up with your legs a little wider than hip width. In this way, the work is focused on the inner thighs and buttocks.
• Make sure the feet point outwards.
• Bend your legs, throwing your hips back, as if you were sitting in a chair.
• Hold the position for a few seconds and ascend to return to the initial position.
• Repeat the exercise 8 times, three sets.

Bulgarian squatA

This exercise requires a little more practice, since it is somewhat more demanding. For this reason, it is convenient follow the guidelines of a personal trainer to avoid possible errors that could lead to muscle injuries. Little by little, they will turn out wonderfully, be patient.

How is it done?

• Get high one step ahead of a weight bench, with your back to it.
• Rest one leg on the bench on the instep of your foot, so that when you lower your hips you make a gesture similar to a stride.
• Go up until you recover the initial position.
• Repeat the movement 8 times, three sets.

deep squat

This squat is even more focused on the glutes than the other two. In addition, the strength and flexibility of the ankles is also worked on. It is a very complete exercise that requires medium effort. Of course, in this case you should also Consult an expert to guide you in its correct execution and thus avoid possible injuries resulting from incorrect performance or muscle overload.

How is it done?

• Standing with your legs slightly wider than hip-width apart, lower yourself down with your back straight and your hips back, as if you were sitting in an imaginary chair.
• In the deep squat the goal is exceed the angle of 90º degrees with our knees when we go down.
• Hold the position for about 5 seconds and returns to the initial position.
• Repeat the movement 8 times, 3 sets.

If you were interested in this article and would like to receive more about well-being, join the Bodymente WhatsApp channel.