Ganesh Kendale
To control increasing body weight, people include many types of exercises in their workout routine. If you want to achieve healthy weight loss by strengthening your muscles without going to the gym, then pistol squat is very beneficial.
The help of exercise is often taken for weight loss. Most of the women seem to be troubled by the fat accumulated on the stomach. To overcome this, the help of many cardio and sometimes high intensity exercises is taken. If you have set an aim to lose weight in an easy way without going to the gym, then you can definitely achieve success in it with the help of pistol squat. Apart from burning fat, this single leg squat also increases flexibility and strength in the body. Know the benefits of pistol squat and the method of doing it.
What is Pistol squats?
According to the National Library of Medicine, doing this exercise bends the knee joint. With the single legged squat, the activation of the hamstrings increases and a stretch is felt. Due to this, glute muscles also start becoming active.
Pistol squats can reduce sagging stomach
Shikha Singh, founder of Shixfitness and fitness expert, says that to remove the fat accumulated in the body, pistol squats should be included in the daily workout routine. To do this single leg squats, the body has to do deep squats by sitting on the weight of one leg. If you wish, this can also be done with the help of a rod. During this period it is necessary to maintain the balance of the body. This also provides relief from increasing back pain and thigh fat. Initially, do this exercise as per the capacity of the body.
Know the benefits of pistol squats
1. Increase muscle strength
Regular practice of pistol squats benefits the glutes and core muscles, which helps in increasing muscle strength. The strength of these muscles increases the strength of the lower part of the body. Also, sometimes by drinking it, the flexibility in the body increases by controlling the increasing pain in the waist.
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2. The body remains balanced
Pistol squat is beneficial to prevent changes in posture. Maintaining body balance with one leg during exercise improves posture. Also the tightness of the muscles starts increasing. The muscles around your ankles also help in keeping the body stable.
3. Helpful in reducing weight
According to the report of International Journal of Exercise Science, doing this exercise daily helps in keeping the glutes toned. Due to this, the abdominal muscles start getting stretched, due to which the fat accumulated on the stomach starts reducing and the body becomes active. Excessive weight also increases pain in body parts. By doing this, the increasing cramps in the body start reducing.
4. Make the spine strong
The help of this exercise can be taken to reduce spine pain. By doing this exercise, the entire weight starts increasing on the legs. In such a situation, leg and core muscles start improving and due to the straight back, the strength of the spine starts increasing.
Learn how to perform pistol squats
- To do this, stand straight on the ground and keep your feet firmly planted. Now sit with your knees bent.
- Move the right leg forward and leave the other leg there. During this, try to keep your back straight.
- Bring the body weight on the front leg. Practice this exercise as per your body’s capacity.
- After that, bring the right leg back and repeat the same process with the left leg. This maintains the balance of the body.
- Initially remain in this position for 30 seconds. Now bring both the legs together and then get up slowly.
- Those who are beginners should practice this exercise by taking the support of a rod, a wall or a wall.
- During this exercise, you can take the help of a rod or wall to maintain the balance of the body.
