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 squat are the same as performed by the sumo's, only differences being that we are 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 fearing any muscular or internal harm. These exercises help in the muscle strengthening and toning of the thighs and the muscles on our buttocks, known as the Gluteal muscles. These can also be accompanied by weight lifts in order to simultaneously exercise the arms as well.

How to do the Sumo Squat
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 and out 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 and spine as well as improve your lung capacity.
• Release this posture beginning from your heels so as to push yourself up 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 the upper weight, with your hands holding them from underneath the ridge.
• The dumbbells should be held with your hands near the center of your pelvic bone.
• Now slowly squat with the dumbbells, regular regimen of squats helps in excess fat burning all over the body thereby making you slimmer in a uniform and health manner.

Sumo Squat with Exercise Ball
When it comes down to sumo squat vs regular squat, both are beneficial, though knowing how to do the traditional squats helps in getting the body prepared for the slight change in the stance and weightlifting maneuver. As in normal squats, the weight is lifted above the head at most times, which often hurts the back and the neck. You can do the sumo squat without weights, simply use a ball, though the ball should not weigh more than 8 pounds at first. Once the basic sumo stance is done, the squat and crunch can begin. The right leg must be lifted sidewards, to as far up as possible, this will help tone the waist muscles and reduce abdominal fat around the mid drift. Again breathe in and out 5 times and repeat the sumo crunches with the left leg. This type of squat is also one of the best new leg exercises as it is a combination of both squats as well as scrunches, thereby providing multiple benefits to the body.

This squat is a great new way of strength training of the lower body and for getting firm 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.