Squats are “whole body” exercise but they have an interesting effect on one specific body part that many women have used to totally transform the rear end area.
Important Note: If you’re just going to stay with body weight only at home, you can work your way up to several hundred squats per day. Some people have done 500 squats regularly every day for various training such as skiing, MMA training etc. There are a few things to keep track of while doing squats and it is extremely helpful to do them in front of a mirror to make sure your form is good.
Once you have a little experience it will all be second nature.
Squats are the ultimate lower body exercise because they use more of your large leg muscles than any other exercise and are also great butt toners. You can do squats in the gym or at home. You can do them with your own body weight, while holding dumbbells in your hands and for serious trainers, with a barbell across the back of your shoulders (use a spotter when you do this).
The truth is that squats are the best exercise for toning the glutes (butt muscles) and building them up a little if you want that. You can get a really beautiful shape by doing squats the right way and I’m going to give you easy instructions below.
Here’s how to do a proper squat to accentuate the butt muscles (Caution you will probably have to buy new jeans after a few weeks of doing this):
Remember – Foot Placement is Very Important to Get the Effects that You Want
First, start with your feet slightly wider than shoulder width apart and your feet slightly turned out.The wider you place your feet apart, the more you will be working your glutes (butt). But it is possible to go too far, so use some common sense when finding your best placement and start with a moderate stance then go wider as you get used to it.
You Have Options as to What to Do With Your Arms During the Squat. You can:
You can hold your arms out in front of you the first few sets to keep your balance. (Like you are pushing someone away)
Or you can hold your arms tucked in closer as in the picture below “the Perfect Bodysquat”.
You can use a bedroom door by wrapping a bath towel over both door knobs and hold onto the ends of the towel while squatting. It easier for beginners to go down all the way using the doorsquat.
Alternatively, you can start out with a broomstick or something similar resting on the back of your shoulders . The objective for the future is to have you using dumbbells or a barbell with light weights on each end.
Inhale as you squat down and go no lower than the point where the tops of your thighs are parallel to the floor. Keep your head up and your back straight. An excellent way to keep your head up is to focus on some point high on the wall, near where it meets the ceiling and keep your eyes there. (when you’re not checking out your form in the mirror)
Exhale as you straighten up. Straighten your legs completely, but don’t lock your knees out. Also, make sure your knees don’t extend out beyond the tips of your toes. This avoids knee damage (which is also the reason for not going lower than knees parallel to the ground).
One trick I learned early from one of my coaches is to drive through your heels up to the standing position.
Note: If you’re working your butt, squeeze the glutes as you stand so that you feel it in the muscle. Your glutes are the largest muscles in the body.
OK let’s put it all together. We’ll start with body weight squats.
1. Stand with feet slightly wider than shoulders
2. Feet should be pointing straight forward or turned a little out to the sides
3. Arms in front for balance
4. Inhale as you go down
5. Go down at least as far as parallel to the floor. The farther you go down, the more it will work your glutes(butt).
6. Drive through your heels and exhale as you extend you legs to stand up while squeezing the glute muscles.
7. Do not lock knees out completely
Your first goal should be to easily complete 3 sets of up to 50 repetitions with body weight alone. Then when you’re comfortable with this amount of work you should graduate to a barbell or dumbbells so that you can add some weight to your squats and get more results out of them.