No additional equipment except for a chair is needed for chair squats.
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The chair squat is a compound strength exercise that targets numerous muscles in the lower body. While it does offer benefits, alone it's not an effective way to lower your body fat and lose weight. However, it can be incorporated into a circuit workout that in turn burns a high number of calories and thus can help you with your weight-loss efforts.
To lower your body fat and lose weight, you want to regularly incorporate exercise sessions that are effective at burning a high number of calories. This is because your body will break down and use the fat you have stored on your body whenever you burn a higher number of calories than you consume. Each 3,500 caloric deficit leads to a pound of fat loss. Workouts that burn a high number of calories include cardio activities, like jogging or biking, and high-intensity circuit workouts that consist of short bouts of both cardio and strength activities.
Looking at Chair Squats
Chair squats can be performed with an actual chair or a flat bench. Stand with your feet at hip-width apart with your back to the chair. You can either cross your arms over your chest or hold your arms out in front of you so that they're parallel to the floor. Push your hips back and bend your knees to lower your hips. Continue lowering until your buttocks gently makes contact with the chair and then extend your knees and hips to return to a full standing position. Your back should remain straight and your head should stay up throughout the entire exercise.
Benefits of Chair Squats
Chair squats are a quality and safe way for those who are just starting out with strength training. When used alone, they won't burn enough calories for fat loss, but they do help build strength and tone in your quadriceps, gluteus maximus and calves. Setting a chair behind you alleviates the fear of losing control and falling backward that you may have when performing the traditional squat. In addition, having a brief moment where your hips are in contact with the chair lowers the difficulty of the squat. Chair squats are often used when first learning how to properly squat. Beginners often do not push their hips back adequately, but having the chair behind you promotes proper hip flexion.
Organizing a Circuit for Weight Loss
According to Brett Klika's 2013 journal review article published in the American College of Sports Medicine's Health and Fitness Journal, high-intensity circuit workouts that feature both cardio and body-weight, multi-joint, strength-training exercises are an efficient way to help you lose excess body fat. When these activities are performed back-to-back with little rest, they can challenge you aerobically and burn calories, as well as increase your metabolic rate for up to 72 hours after your session is over. Considering that the chair squat is both a body-weight and multi-joint strength exercise, it can be a quality fit into a calorie-burning high-intensity circuit for fat loss. Put together a battery of nine to 12 exercises that consist of cardio activities, like jogging, jumping rope and jumping jacks, and strength exercises, like chair squats and pushups.