The squat is a compound, full body exercise that trains primarily the muscles of the thighs,hips and buttocks, quads (vastus lateralus, medialis and intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body…..did you see buttocks Having a big, shapely butt makes your jeans look good and attracts the right kind of attention. If your butt is on the smaller side, you might be looking for ways to give it a boost. Wearing the right pants, doing certain exercises and adjusting your weight can help you make your butt go up a few sizes. Getting a bigger butt is within reach, if you follow these steps.
The 30 day squat challenge:
On day one, do 50 squats consecutively. After that, each day you do squats, increase the number of repetitions by 5 and then rest (do NO leg exercises) every fourth day. The day after each rest-day, you should add 10 more reps than the last day you did your squats. The final 8 days of exercise, increase reps by 20 instead of 10. At the end of 30 days, you should be doing approximately 250 squats.
But why do squats? Wouldn’t it be more beneficial to go out and jog for a few miles?
According to Dr. Mercola’s Peak Fitness, squats are not an exercise which should be ignored. In fact, squats are one of the best functional exercises out there, promoting balance, mobility, fat burning, and body-wide muscle development. A complete workout in a simple movement.
The basic steps for performing a squat with the lowest risk of injury are:
• Warm up and stretch before exercising. Stretch afterwards as well.
• Assume the stance you wish to do your squats in (wide or narrow or combined).
• Keep your back straight and your knees centered over your feet.
• Go down as if you wanted to touch your heels with your glutes, pushing your glutes out.
• Bend down with the knees, hips and ankles until your thighs are at a 90 degree angle to your calves. If your knees go further than your feet, you are doing it wrong and might hurt yourself.
• Keep your back straight but leaning forward while your head is aligned with your back and you look straight forward (not up or down to the floor).
• Breathe in as you lower your body and out as you return to a standing position.
• Do not rush it. It is better to do it properly than fast.
See the tutorial video below….enjoy!
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