If You're Only Going to do One Exercise, Do This One

The most beneficial exercise to tone, strengthen, and improve your whole body

The almighty squat.

Since the beginning of humanity, we have needed the ability to squat down, pick something up (be it a rock, a tool, or a child) and stand back up. There are very few single 'actions' like this that force you to use muscles all over your body, simultaneously. 

So why do so many people skip the squat?

That question isn't so easy to answer. Probably because many gym-goers feel that they'll shape their body better by bench pressing or doing curls, or (Lord help us) churning on an elliptical. 

The truth is, if you want to maximize your time in the gym, or if you want faster, better, and more full-body results, make the squat the center of your routine... not an afterthought. 

Top Benefits of Squats

1. It activates more muscles than any other single exercise besides the deadlift. Plain and simple, it's one of the only exercises that works almost every muscle in your body in some way.
2. It burns more fat calories than any other single exercise. One of the most time-efficient ways to burn more calories is to gain more muscle. For every pound of additional muscle you gain, your body will burn an additional 50-75 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-750 more calories per day than you did before. Squating works your largest muscles and adds more lean muscle tissue than any other exercise. 
3. It helps build muscle in your entire body. Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs. So squats can actually help you improve both your upper and lower body strength.
4. Squats make real life easier. Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises there is. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
5. Prevent Injuries. Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Squat for Abs. No, that is not a typo. You want good abs? Do squats. A recent study of Division 1 college football players showed that maximal lower body strength and power as measured by the 1RM back squat was associated most directly with strength in the core muscles (rectus abdominis, pelvic and hip girdle, obliques and paraspinals). Translation: If you want a six-pack, you're better off skipping the crunches and planks and doing squats instead.
7. Your general physical fitness and work capacity will be improved.  Your mental and physical energy levels will raise, your body will experience improved hormone production and ultimately, you will get stronger, and have a better-looking physique, and improve your overall life wellness.

How to squat properly:

This post wouldn't be complete if I just told you to grab a heavy bar, throw it on your shoulders and squat down and stand up. Good luck! 

Here is how to make sure you get the most out of the king of exercises

1. Warm up - Get the blood flowing first, 10-15 min on a treadmill, bike or Stairmaster is recommended.
2. Stand with your feet just over shoulder width apart.
3. Keep your back in a neutral position, and keep your knees centered over your feet.
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle.
5. Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners. (do this at least twice a week)
6. Breathe in as you lower, breathe out as you return to starting position.

*For professional advice, and for maximum results, always work with a Certified Personal Trainer to have a program customized and tailored around your goals, and to ensure proper form and execution in your workouts.