Just before the weekend announced itself,it started snowing in Amsterdam as in the old days.

I wondered if anyone of my WhatsApp groups app FUN2bFIT had the courage to join me on the Sunday morning outdoor training at the snow covered Westerpark.To my pleasant surprise a small group of die-hards showed up!I already made up my mind that after the warming up,we were going to do lots and lots of squat exercises.







Squats obviously help to build your leg muscles which are quite a few.When done properly,squats are so intense that they trigger the release of testosterone and human growth hormone in your body.It will even help to improve muscle mass when you train other parts of your body aside from your legs and that’s a free gift we’re all been waiting for!


With squats you burn more fat,simply because the more muscle you train,the more calories you burn and most of your muscles are in your legs including your hamstrings!You train your butt in such a way that it soon becomes tighter and rounder,just like the ones of the girls on the sunny Brazilian beaches of Ipanema and Copacabana.


With stronger legs you stay more mobile when you get older;squatting stabilises muscles which are helping to maintain balance,while also improving the communication between brain and muscle groups thus reducing the risk of injuries.




Don’t worry,when properly done,squats ABSolutely work out your abs and strengthen the entire core including your back muscles,which will help you to prevent back injuries. 



This is the icing on the cake(..!)because if you don’t bend deep enough,not much will happen.So here we go:


1.Warm up

2.Stand straight and place your feet apart,firmly on the ground,just over shoulder width and press your heels into the floor.

3.Keep your back relaxed and in a neutral position.

4.Slowly bend your knees,hips and ankles,lowering until you reach a 90- degree angle.

5.Return to the starting position and repeat 15-20 times or more and feel free to do as many sets as you like or feel comfortable with.But remember:a little bit of pain is a positive sign that you might be on your way to show off in Brazil!














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