Another exercise for the legs and your cardiovascular system is Squat Jumps. This plyometric exercise is multifunctional and stimulates numerous muscles. Some of the muscles involves are quads, glutes, hamstrings, calves, as well as the core and back muscles.
Advantages of Squat Jumps
Accelerate your heart rate: the rapid movements keeps your heart highly engaged
Build muscle: as with any other squat movement, squat jumps promote an anabolic environment, helping you to build leg and glute muscle.
Aesthetics: they help you get a rounded firm booty
Fat loss: working out several muscles while working your heart helps you to burn more calories and lose body fat.
Strength: the jumping movement works hard your lower body and increases your strength.
Higher mobility: the big range of jumping squats enhances mobility, keeping you more agile as you age.
Balance: the jumping movement forces you to work on your balance, which helps prevent falls and further injury.
Core: your abs help you to stay stabilized throughout the movement resulting in a stronger leaner core, and translating into better posture.
Sports performance: this great movement enhances performance, allowing you to jump higher and run faster.
Circulation: great exercise to facilitate circulation, helping deliver nutrients to tissues and organs, and remove waste.
Health: working your cardiovascular and strengthening your muscles, jump squats help keep you healthy and prevent disease.
How to Perform Jump Squats
Position your feet at shoulder width with your head up, chest up, and your back straight,
Squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Press down with the ball of your feet and jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
Immediately squat down and jump again.
Repeat.
Caution: Do not perform this movement if you have knee or back injuries due to being high impact. Make sure to land in a controlled manner and with your feet straight. Careless jumps can result in sprained ligaments.
Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells or a medicine ball.
Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.
