What happens if you squat every day: an effect that many don't realize## Translated from Russian to English

Every day more and more people turn to simple but effective ways to maintain health and fitness without going to the gym. One of the most accessible and underrated types of exercise is regular squats. But what will happen to the body if you do them daily?

Regular squats are not just a leg workout. It's a powerful practice that triggers a whole range of positive changes in the body. Research and personal experience of thousands of people show: even a hundred squats a day can transform the body and well-being in just a couple of weeks.

The first thing beginners notice is the strengthening of leg and buttock muscles. The exercise engages several muscle groups at once: quadriceps, hamstrings, calves, abs, and even back muscles. After just a week of regular training, posture improves, more energy appears, and movements feel lighter.

The second important change is accelerated metabolism. Squats stimulate blood circulation, activate internal organs, and promote fat burning. This is especially relevant for those who want to lose excess weight without strict diets.

It's also worth noting the positive effect on joints. With proper technique, daily squats improve the mobility of hip and knee joints, strengthen ligaments, and reduce the risk of injuries.

The psychological effect is no less important. The exercise requires concentration, willpower, and discipline. Systematic training forms a habit of taking care of oneself, increases self-esteem, and helps cope with stress.

However, doctors and trainers warn: the key to success is proper technique. Incorrect squats can harm the knees and lower back. Therefore, it's important to start with a small number of repetitions, gradually increasing the load, and consult with a specialist if necessary.

The conclusion is clear: daily squats are a simple, free, and incredibly effective way to improve your body and health. The main thing is to start and not give up.