Effective squat pattern for a taut figure

Many girls mistakenly think that for toned and elastic buttocks you need to exhaust yourself for many hours of training in the gym. However, to achieve the desired result, a simple squat pattern will help, which can be performed even at home.

What muscles are involved during squats?

Squats is a basic exercise of any workout. During squats, not only the gluteal muscles are involved . With the technically correct execution of this exercise, the hip biceps and quadriceps are pumped.

With regular squats, the posture is noticeably corrected, since the back muscles work when doing the exercises. The muscles of the press are also actively involved in the process and act as a stabilizer.

If you have a barbell in your arsenal, then a noticeable result can be achieved much faster. Any exercise with weighting is several times more effective than a regular exercise. It is recommended to start the scheme of squats with a barbell in the gym under the supervision of a trainer. After which you can continue your studies yourself at home.

Squat pattern for girls with a barbell

1. Before starting exercises, be sure to warm up and warm up the muscles to avoid sprains and injuries.
2. Take the starting position - a straight back, legs slightly wider than the shoulders. During the exercise, try to look only up. This will help keep your back.
3. Squatting, try to do it as low as possible and take your pelvis back.
4. In no case do not take your feet off the floor - this is a gross mistake. It’s better to learn how to lower yourself lower than to tiptoe.
5. Watch your breath. Take a deep breath while squatting, exhale while lifting.
6. Keep your knees parallel to the floor, they should not look inward.
7. Do not take heavy weight if you do not have experience. The starting weight should be moderate and comfortable for you. For women, the use of heavy weight is not recommended due to the anatomical features. Otherwise, injury or complications may result.
8. If pain occurs in the knee during the squat, stop the exercise immediately. You may need to choose a lighter load.

Squat pattern without weighting

Squats without weighting can be done in the same way as with a barbell. For those who have never played sports, such exercises can wake the body and start the process of burning fat. The scheme of squats for buttocks without weighting will also significantly tighten the figure and allow you to feel easy and cheerful.

The only thing worth paying attention to is the position of the back. The bar does not allow the back to relax and allows you to keep it level. Without weighting, there is no such support, so you will have to monitor the position of the back yourself. During training, look in the mirror, this will help control the process.

How to maximize the effect of squats?

For maximum effect, exercises should be performed in 4-5 approaches, gradually increasing the load. Each approach may include 10-30 squats. It all depends on the degree of sports training.

Try to increase the number of repetitions and approaches each time and fall lower and lower. If the barbell exercises bring great discomfort and cause pain, discard it. Exercises without a bar will also give a noticeable result. The main thing is to listen to your body and not overwork.

The squat pattern can be supplemented with abdominal exercises and push-ups. Do not forget to take care of your skin, do body wraps and anti-cellulite massage. And after just a few months of regular training, you will be able to brag to your surrounding taut and slender body.