CWP Fitness: Different Ways to Squat for a Bigger Butt

 

Some weeks back, I got a mail from a reader stating that her squats don't seem to be working 'cos according to her, she hasn't seen any result. I told her to watch this space as I will doing a post on squat pretty soon, so here's for the reader that send me the mail and every other person who feel the squat and exercise at large don't work. believe me, you workout will work if you do it the right way, have patience and are consistent. 

My boss will always say "you can't continue doing something same way and expect a different result". one reason your squat exercise is not working could be that you are doing same thing over and over again and more often than not, you are doing it wrongly. Squats doesn't only work on your glute (butt muscles) alone but on your entire lower body: calves, hamstrings, glutes, quads, and lower back. They help prevent injuries caused by imbalance or overuse, and they also help with your balance. They are versatile and enjoyable **shines teeth**, whether you are new to the squat world or are bored with your normal workout, here are squat variations to add to your routine....

1. Mastering the Basic Squat

Before branching out, take time to learn how to perform a basic squat correctly. When you squat, pretend you are sitting in a chair, and remember to keep your weight in your heels.

• Place your feet shoulder-width apart or slightly wider. Hold your hands at chest level for balance.
• Bend at your knees and hips, sticking your butt out like you're sitting into an imaginary chair. Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
• Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles.
• Keep your core engaged as you press your heels into the floor to return to standing.
• Do two to three sets of 15 squats.

2. Basic Dumbbell Squat

Now that you've got your basic form down, it's time to add some weights to your squat. This basic dumbbell squat will work your core while challenging your balance.

• Stand with your feet hip-distance apart, holding a dumbbell in each hand directly over your shoulders. Start with a five-pound weight, and work your way up from there.
• Bend your knees while keeping all the weight in your heels. Don't let your knees move beyond your toes or your knees roll out or in.
• Press through your heels, and straighten your legs to return to standing. Make sure to keep your spine neutral. Do not round your back.
• Do two to three sets of 15 squats.

3. Goblet Squats

This deep squat will target your thighs and hips. Once you master this deep squat, try holding a dumbbell or kettlebell for an added challenge.

• Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.
• Do two sets of 15 reps.

4. Sumo Squat

Widening your legs as you do in the sumo squat (aka plié squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.

• Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep. Do two sets of 15 reps.

5. Static Squat

Boost your burn by moving less, not more!
How to do it: Stand tall with your feet shoulder-width apart. You can hold your arms straight out in front of your body at shoulder level or cross your arms over your chest as shown. Lower your body into a squat by pushing your hips back and bending your knees. Hold this position for 30-60 seconds, and then slowly push yourself back to the starting position. Repeat 3 times total.
Brace your core in tight and keep it that way the entire time, and keep your weight on your heels, not your toes. You should be able to wiggle your toes at any time during the hold.

6. Wall Squat

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

• Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
• Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
• Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
• To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

7. Jumping Side Squats

Things get more challenging when you're on top of a Bosu ball. This move will challenge your core, lower body, and sense of balance. It's a great combination of squats and cardio too!

• Place your left foot in the center of the Bosu with your right foot parallel to your left on the floor. Bend down into a squat position clasping your hands in front of you for balance.
• In one quick motion, jump sideways to your left over the Bosu, so your right foot replaces your left in the center of the Bosu. Your left foot should be parallel to your right but on the floor. Keep your body low in a squat as you plant your foot on the ground. Jump back over the Bosu, returning to the starting position. This completes one rep.
• Do two sets of 10 reps.

Squat for a bigger, firmer, rounder butt **rolls eyes** it works, believe me.

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Sources: popsugar.com, shape.com