Sumo Squat

The Japanese Sumo wrestlers have been revered as great martial art experts and not without valid cause. They would undergo rigorous training all their lives to become strong enough to compete with another sumo. Sumo squats are the same as those performed by sumo wrestlers, only differences being that these squats are meant for exercising and not wrestling!

Nonetheless, the basic technique is the same, these squats are very simple to practice and do not harm the body in any way whatsoever. They can be safely practiced by both men and women without causing any muscular or internal harm.

These exercises help in muscle strengthening and toning of the thighs and the gluteal muscles. These squats can also be accompanied with weight training in order to simultaneously exercise the arms as well.

The first step to follow while practicing these squat exercises is to envision the common crouching stance of the Sumo wrestler.

• You need to keep your back straight, your tummy tucked in, and your chest out, while regularly breathing in deep and slow cycles.

• Spread your legs in such a way that you are able to keep your back straight and still feel comfortable. Your toes must also be pointing outwards.
• Now slowly bend your knees.

• Begin to crouch as if you're about to sit on a chair or a kitchen stool, which means your buttocks should be pointing outwards. And then sit down like you do in normal squats but remain seated.

• Remember that your thighs should feel the muscles being stretched. Let your heels balance your body weight.
• Remain this way and gently breathe in and out 5 times, this will help in muscle building as well as strengthening your stomach muscles, spine, and lung capacity.

• Release this posture and come back to your normal position.
• You can also perform these squats using weights such as dumbbells.
• Hold your dumbbells vertically downwards with both your hands.

• The dumbbells should be held from underneath the ridge.
• The dumbbells should be held near the center of your pelvic bone.
• Regular regimen of squats helps burn excess fat and tone flab, thereby making you slimmer in a uniform and healthy manner.

Knowing how to do traditional squats helps in getting the body prepared for the slight change in stance and weightlifting maneuver, that is required for doing the sumo squat. You can do the sumo squat without weights by simply using a ball. Once the basic sumo stance is done, the squat and crunch can begin.

Lift your right leg sidewards and stretch it as far up as possible, this will help tone your waist muscles and reduce abdominal fat around the mid drift. Again breathe in and out 5 times and repeat the sumo crunches with your left leg. This type of squat provides multiple benefits to the body because it combines squats with crunches.

This squat is great for strength training the lower body and getting firmer abs. The sumo squat is an easy to practice and effective abdominal exercise, which unlike traditional crunches does not harm or injure the neck, back, or other muscles in the body.

However, any exercise can prove dangerous if done incorrectly or done excessively. Remember to warm-up with regular body stretches to get your muscles prepared for the workout. Do not work out more than 45 minutes at a stretch as that can cause injury and overexertion.