Women's determination in terms of improving the appearance is truly powerful and colossal in its scale - a fact. Daily visits to tanning salons, swimming pools, beauty salons, fashion boutiques, medical cosmetology rooms ... All these places require a lot of time, financial resources and effort. Face, movements, figure - everything should look attractive and graceful. And an important aspect in this whole picture is the sexy silhouette and eye-catching posture bend, smoothly turning into rounded outlines of graceful buttocks. But how to achieve a beautiful shape and the necessary elasticity of this segment of the figure? And what program for butt squats to choose to quickly and efficiently achieve the desired result?
The benefits of squats
Why is it believed that squats are the key to beautiful buttock shapes? Because this exercise is aimed at pumping muscles in the fifth point zone, at modeling attractive bulges and skin tightening. But how to squat in order to pump up the buttocks? How to make it so that the exercises performed are really beneficial? And what is the beneficial effect of squats as such?
The fact is that playing sports by themselves cannot be useless. Tempering a healthy body, a person develops a healthy mind. And this is very important in the formation of a person as a person, in his self-improvement, development and achievement of goals. And if we talk specifically about squats and their impact on the formation of the buttock roundness, then they have almost global significance for any woman who dreams of attractiveness.
- Squats help to improve the appearance of priests - when setting the right program, effective squats for the buttocks play a primary role in the formation of attractive rounded shapes in the most desirable place for women.
- Thanks to squats, the elasticity of the skin in the pelvic floor increases - regular exercise improves blood flow, promotes skin regeneration and collagen production, as a result of which the skin looks more toned.
- A certain technique for performing the described exercise allows you to burn excess fat in the most significant area.
- Squats help to lift buttocks saggy after childbirth or abruptly losing weight, allowing them to partially or fully regain their pristine shape.
- Also, exercises in the form of squats in various execution techniques allow you to maintain in shape the back of the legs, the inner and outer thighs, as well as the lumbar.
So, certain methods of conducting classes and performing exercises from different angles, with different loads and in various possible positions contribute to the indispensable refinement of the silhouette of a girl working on squats.
Classic squats
How to squat to tighten the buttocks and bring them to the maximum aesthetically complete look? For the correct result and the study of the problem zone in a specific direction, selected for each girl individually, based on her external data, it is necessary to develop a set of exercises. How to squat in order to pump up the buttocks? First of all, you need to pay attention to classical exercises.
What is the feature of standard squats? They are performed in the starting position of the legs shoulder-width apart, arms along the body, back straight, head looking straight. On the inhale, sediment is performed, the buttocks are retracted as far back as possible, the legs are bent at the knee at an angle of ninety degrees, forming a hip parallel to the floor. It is important to ensure that the knees do not extend beyond the socks, while the body is straight, slightly inclined forward. On a squat, arms are extended forward in front of the chest for maximum balance support. On exhalation, you need to return to the starting position. Such squats with a repetition of 20-30 times for 2-3 approaches allow you to perfectly work out the buttocks and back of the thigh.
Plie
An effective and methodical version of squats is an exercise in the plie position. These squats are also called “sumo”, but the essence of this does not change. How to squat correctly to pump up the buttocks in the plie position:
- the initial position of the legs is fixed slightly wider than the usual width of the shoulders, while the socks are not directed directly, but turn out to the side and look apart;
- on inspiration a sed is performed, hands are brought into the lock in front of the chest, the pelvis is maximally retracted, the thigh parallel to the floor;
- on exhalation, a return to the starting position is carried out, while the posture is even, the knees do not tumble inward, but look clearly in the same direction with the socks.
This type of squats allows in addition to working out the gluteal muscles to tone the inner surface of the thigh and smooth out the possible existing sagging skin on it. How to squat with dumbbells to pump up the buttocks? In the plie position, this is the best option, especially if one large weighty dumbbell is available - it is quite convenient to hold it in front of you with two arms lowered along the body between the legs wide apart. A squat is made to the “time” account, the dumbbell pulls its weight down, but does not touch the floor, to the “two” account the body rises and returns to its original position. Three approaches of 20-25 times will perfectly warm the previously agreed muscles of the hips and buttocks.
Narrow Squats
An interesting method of charging for the buttocks are gray-haired narrow-legged legs. This exercise is, as it were, a counterweight to squats in the “sumo” position, since its action, in addition to the gluteal zones, is also directed to the outer thigh. It is especially appropriate to squat in this position to ladies who have some problems with wide hips, or, as it is called between girls, femoral "ears". How to properly perform these exercises - squats for the buttocks in a narrow position of the legs, and what is the essence?
The initial position is taken with the feet attached to each other, looking parallel in the same direction straight. The body at the same time, as always, should be straight and not twisted into an arc - the back is flat. At the expense of “times”, the body lowers in the squat to the level of the bend in the knee at a right angle, while the arms are brought forward, the buttocks are retracted as far as possible. At the expense of "two" on the exhale, the body returns to its original position by compressing muscle groups in the buttock area. Exercise is quite light, but in its value is very effective: thanks to such squats, you feel excellent tension in the outer side of the hips, which allows you to feel a slow but sure convergence to no fat layer.
Squat curtsy
An exercise called “curtsy in curtsy” can help in the question of how to squat properly to pump up the buttocks. What is this technique for doing classes? In order to understand how such a squat works, you need to consider two possible options for its execution:
- squat "curtsy" in static - performed without moving around the room, standing in one place; implies the left leg is thrown back to the right, the weight of the body is held on the leg in front, the foot of the second leg does not touch the heel of the floor, the legs in the knee are bent at right angles, on exhalation the pelvis is bent back, on inhalation the body returns to its original position;
- squat "curtsy" in motion - performed exactly the same as squatting in statics, following all instructions, except that the squats are performed with the legs moved back once in each count and returned to its original position at shoulder width to the count of two .
Thus, the static "curtsy" is performed in the fixed position of the legs, supplemented by springy lowerings and lifts on the squats, and the graying in motion involves a single retraction of the legs and buttocks. Several approaches of 20 times on each leg will allow you to work out the muscles of the buttocks well, playing a significant role in raising them to fly.
Squat with weight
Before starting work with weighting agents, many people wonder about how much weight to squat to pump up the buttocks. It is impossible to give a definite answer, since it all depends on the initial data of the trainee, on the degree of his training, on his needs for sports achievements. But there are certain patterns, thanks to which you can develop the right training program, where loads will play a decisive role.
How to squat with a barbell to pump up the buttocks? Squats with a barbell are considered quite effective and convenient to perform. Squats in the Smith setup are an excellent alternative to this type of sedans - there the exercise is done even more productively, because you do not need to monitor coordination and you can calmly squat with weight without worrying about what will “roll” or heel to the side.
Squats for buttocks with a barbell are made slightly differently from other types. Since a considerable load is held behind, the bend angle in the knees is no longer straight, it is sharper - a deeper gray is carried out, as if imitating the search for an invisible stool that you want to sit on. This is done so that the entire load is not transferred to the knee joint and the buttocks are pumped more efficiently. On the count of “one”, the buttocks are retracted back, on the count of “two”, the buttocks are pushed up. In this case, the emphasis is solely on the heel, in no case on the toe.
How many times to squat to pump up the buttocks with a barbell? If the emphasis is on building the buttock mass, then it is necessary to squat the minimum number of times with the maximum possible weight. If we are talking about embossing, then the weight should be moderate, and the number of times increased along with an increase in the number of approaches.
Jump Squats
The lighter version is the usual jumping gray-haired. How to pump up an elastic ass with a similar exercise with squats for the buttocks? Very easy and simple. The initial position with feet shoulder-width apart and arms lowered along the body changes to the “once” on the exhale - when the jump is up, and to the “two” account, when the legs, barely touching the floor, continue to fall down after the squat jump to straight angle at the knee and parallel to the floor of the thigh. After that, the body rises up already on a new jump, without delay in the initial position, standing shoulder width apart. Such buttock squats in dynamics successfully combine cardio and quality at the same time, stimulating fat burning and pumping of the gluteal muscles in a dynamic movement.
Side Squats
Another effective method in working with squats and working on the gluteal muscle is squats with a step to the sides. To remove the notorious "breeches" in the form of wide hips, while not forgetting directly about the buttocks themselves, this simple exercise will help. The essence of this lesson is in the initial position, standing with feet shoulder width apart, arms bent at the elbows in front of the chest, back straight, body straight. A step to the side is taken at the expense of “time” - squat is flat, you don’t need to fall on your hip, because these are not lunges to the sides. Squatting is carried out up to the parallel of the thigh with the floor, the knee bends at a right angle, while inside it does not fall over, and follows exactly along the trajectory simultaneously with the socks. At the expense of two, the body rises to its original position, after which the second sediment is placed on the other leg in the other direction. How many girls to squat to pump up the buttocks in gray with a step to the side? It is enough to perform 20 times on each leg in the approach, having made three circles, and the result will not be long in coming.
Work squats in conjunction with other supporting actions
To succeed and get the desired result from squats, you must take into account the mandatory presence of some additional factors that accompany work on the gluteal muscles:
- regularity - you should not think that if you managed to visit the gym once a week or two and squat for glory, then the effect will come instantly; everything needs regularity - squats should be done at least two to three times a week;
- proper nutrition - not a single result can be fixed and can not be fully achieved if the diet is not followed or the abuse of fast foods and high-carb foods occurs;
- increased load - the process will not be effective if you constantly perform the same exercises with the same weight for a long time. It is necessary to gradually increase the time of work on the buttocks, to increase the working weight and to change positions and exercises.
Common Squat Mistakes
What are the most common mistakes girls often prevent themselves from pumping decent sizes and shapes of the buttocks?
- Rounding of the back when doing squats - the body should be as straight as possible, it can be slightly inclined forward, but not rounded in the lower back, otherwise the latter can be overloaded and even torn.
- The emphasis in the squat on the toe is when the main center of gravity is shifted to the area of the socks, quadriceps is pumped and the knee joint is loaded, but the gluteal muscles are not worked out. Therefore, a prerequisite for any squats is to focus solely on the heel.
- Falling the knees inward - shifting the legs to the center of the space between the feet not only does not allow the exercise to be performed correctly in such a technique, but is also quite traumatic for the knee joints.
- The knees going beyond the socks - with this squat, again, the gluteus muscle does not strain at all, the load goes more to the front of the thigh, increasing pressure on the knees, which is wrong.
Avoiding these shortcomings in the technique of performing squats, you can get rid of possible injuries and stretch marks in the future.