SQUAT GUIDE: 9 EASY Ways To Get A Better Butt…
At 5 foot tall and generally a bit ‘stout’ (I gain 2 pounds when I LOOK at pizza), I have always been curious about what exercises I can do to lift my butt.
Combine that with a job that requires me to sit most of the day on the phone or in front of my computer and you can spell bummer for any booty.
A few years ago I got serious and began squatting.
Once the initial pain goes away from your first week – squats become a little, well, boring.
That’s when I began to consult all my most successful fitness friends about the Ultimate butt exercises I could perform to prevent my burgeoning backside.
There are a few things I learned.
Namely, running does NOT give me the muscle and tone I want.
And to fight cellulite or sagging booties, you need MUSCLE!
Here’s how you can build muscle and tone even the most stubbornly buxom backside…
Or the most languishingly limp one!
SQUAT GUIDE: 10 EASY Ways To Get A Better Butt…
1. The Traditional Squat
Excessive squatting can be boring, but that doesn’t give you license to skip squats altogether.
No. Squats are essential for muscle building, and they’re very important for balance, even into your old age!
(Many trainers say that they encourage people to practice the simple squat late into life – as long as they can – because the muscles it builds prevents falling in older age!)
There are a few key points with the simple squat.
- Start with your shoulders rolled back, chest facing forward and chin up.
- You should never bend at the knees first. Rather, the weight should be in your heels.
- Hinge your waist and swing your hips back so your butt is behind you.
2. The Chair Squat
This is a beginner level squat with a bit of a twist.
Use a chair to help you.
Stand facing away from the chair seat with your feet shoulder width apart.
Now slowly lower your butt to the chair seat, tap it on the chair, then slowly rise.
Try 3 sets of 10 and add on once you know you’re comfortable with your balance, and the soreness you may incur the following day!
3. The Side Squat
To perform the side squat, stand with your feet shoulder width apart.
Step to one side and lower to a squat, then standing to bring your legs together.
Try ten in each direction and work up to several sets!
4. The Dancer Squat
Don’t worry – you don’t have to actually be a dancer to perform this exercise!
Start with your shoulders rolled back, chest facing forward and chin up, like normal.
Only for this squat, spread your legs wider than shoulder length and point your toes out on either side of you.
Ben your knees so that your thighs are parallel to the ground.
Your butt remains under your body.
Try 3 sets of 10.
5. The Goblet Squat
Now we’re getting to the fun stuff!
Stand in traditional squat position but hold a dumbbell in front of your chest.
Now lower your body further than a normal squat… think: “how low can you go?”
Push yourself back up to the starting position.
Depending on the size of your weight, try 20 of these.
I like to use a kettlebell or a dumbbell, but my absolute favorite way is in my garage with my Powerblock Dumbells because they have great hand grips on their bottom side which makes it easy to secure the dumbbell, even if my hands get sweaty.
6. The Squat Jump
I love this one! I love anything where I can jump because it makes me feel like a little kid!
So for the squat jump stand with your feet shoulder width apart.
Swing your hips back to a full traditional squat.
Now jump and land in a squat position again.
Repeat this 15 times – you’ll really feel the burn!
Work up to multiple sets or higher repetition.
7. The Whirling Jump Squat
To perform the whirling jump squat, start with feet shoulder width apart.
Swing your hips into a standard squat and jump, but twirl 180 degrees so that you’re facing the opposite direction.
Try to repeat
8. The One Legged-Squat
This is a seriously advanced squat that you’ll need to work up to!
My suggestion is that you stand next to something sturdy like a pole that you can sturdy yourself with.
Now raise one leg and hold it straight out.
Keeping proper squat form, bend at the hips and lower yourself as low as you would a traditional squat.
Try 3 sets of 7 on each side – they’re a lot harder than you’d think!
9. The SlimTea Squat…
Well, okay. This one isn’t actually a squat 😉
But it’s a great way to firm your toosh, whether it’s too flabby or too flat.
SlimTea torches fat on your body after you drink it.
Drinking SlimTea twice daily helps you burn up to 240 more calories every day – without having to hit the gym!
Combine SlimTea with your squat routine to blast unwanted fat off your body.
(All SlimTea orders come with SEVEN exercise guides, a cookbook, and a daily challenge!)