Squats are one of the most important exercises that you can do for your legs. If you are looking for maximal calorie burn while simultaneously trying to build your core then this is the key exercise to incorporate in your program.
Squats can be done multiple ways to emphasize different parts of your legs. For example, if you do your squats with your legs shoulder width apart and focus on keeping a majority of the weight on your heels then you will activate the hamstring and glute muscles (the back of your leg and your butt).
Or if you would like to emphasize your inner thighs and tighten and tone them up then I highly recommend that you do a wider stance squat with your toes pointed out slightly. This change in angle still works the legs out with an emphasis on the inner part of your legs. I like to use the wider stance squat as opposed to the inner thigh machine as I think the squat is much more effective in getting the results you want.
Another way to do the squat can be with your feet completely together (narrow stance). This can emphasize the outside part of your thighs a little bit more, replacing the outer thigh machine.
As always with any squat motion be sure to keep your core tight (belly button sucked in towards spine) to protect your back, as well as making sure that you are always doing the correct form to get the maximal benefit of the squat.
There are different tools that you can use to do the squat such as the smith machine, barbell, dumbbell, squat machine, physioball, and bosu ball. All of these tools can accomplish the same goal as long as you keep your form correct and pay attention on every rep and movement to ensure you are working the targeted area.
The repetitions should always be varied every few weeks, in my opinion, so your body does not hit a plateau. To start I would do anywhere from 10-12 reps with a moderate weight and focus on your form before you add additional weight.
By adding weight to your squats it will not automatically bulk up your legs. In order for you to bulk your legs, or your body for that matter, you need to intentionally do it by eating a high calorie diet. So if your goal is not to bulk up, then you have complete control by paying close attention to your diet.
Squats can be done multiple ways to emphasize different parts of your legs. For example, if you do your squats with your legs shoulder width apart and focus on keeping a majority of the weight on your heels then you will activate the hamstring and glute muscles (the back of your leg and your butt).
Or if you would like to emphasize your inner thighs and tighten and tone them up then I highly recommend that you do a wider stance squat with your toes pointed out slightly. This change in angle still works the legs out with an emphasis on the inner part of your legs. I like to use the wider stance squat as opposed to the inner thigh machine as I think the squat is much more effective in getting the results you want.
Another way to do the squat can be with your feet completely together (narrow stance). This can emphasize the outside part of your thighs a little bit more, replacing the outer thigh machine.
As always with any squat motion be sure to keep your core tight (belly button sucked in towards spine) to protect your back, as well as making sure that you are always doing the correct form to get the maximal benefit of the squat.
There are different tools that you can use to do the squat such as the smith machine, barbell, dumbbell, squat machine, physioball, and bosu ball. All of these tools can accomplish the same goal as long as you keep your form correct and pay attention on every rep and movement to ensure you are working the targeted area.
The repetitions should always be varied every few weeks, in my opinion, so your body does not hit a plateau. To start I would do anywhere from 10-12 reps with a moderate weight and focus on your form before you add additional weight.
By adding weight to your squats it will not automatically bulk up your legs. In order for you to bulk your legs, or your body for that matter, you need to intentionally do it by eating a high calorie diet. So if your goal is not to bulk up, then you have complete control by paying close attention to your diet.