If you are looking to tone your butt and lift that booty, there’s no better and faster way to accomplish that than by squats!
Daily squat exercises will help shape those lower body muscles, including the hamstrings, glutes, and hips! While there is no overnight formula to get a lifted butt, squats can help shape and tone those muscles. In addition, by incorporating some non-invasive body sculpting into your routine, you can get your booty EXACTLY the way you want it! Now let’s focus your workout on essential areas where the glute connects to the hamstring, thereby creating more definition.
Do these three simple squats to lift that booty in no time!
1. The Basic Squat Pulse
When in doubt, go back to square one. This simple yet infamous squat position is known for its effectiveness and countless sculpting benefits. However, doing the same one in a pulse motion accentuates the focus on your glutes!
Start this one off by standing straight with your feet shoulder-width apart and your hands clasped In front of your chest like you are in prayer. Then, go into a squat by pushing your hips back and bending your knees, keeping in mind that don’t place your knees over your toes as you bend. Lower down a couple of inches, and then lift up, all while maintaining the same squat position. That makes one rep!
2. The Bulgarian Split Squat
This also known as the ‘split squat’ and it majorly targets your glutes, calves, hamstrings, quadriceps and spinal erectors.
Although the Bulgarian split squat is an intermediate level squat, it does require some trial and error for you to be able to get the hang of the exercise.
Begin by standing in front of a sturdy chair at a 2-feet distance. Your shoulders should be back, your feet hip-distance apart, and your chest pointing straight. Place your right foot on the chair behind you by placing it on the chair in a way that the edge of the chair is aligned with your ankle joint. At this point, ensure that your feet are still hip-distance apart. Look straight ahead and engage your core by keeping your chest high.
Bend your left knee and as you move downward, let your right ankle and knee to bend naturally as well. While you are in this position, make sure to keep your body balanced evenly across the left foot. Lower down to the point where your left quadriceps is in a parallel position to the ground and inhale through this phase.
Then, press back in a standing position with the help of your left foot. Exhale as you stand and remove your right foot from the chair after completing a full set on one side.
3. The Wide Leg Sumo Squat
This is another variation of the standard squat that that majorly targets the muscles of your inner thighs, along with your hamstrings, glutes, calves and quads.
To do the wide leg sumo squat, begin with a standing position in which your feet are placed a little wider than the distance between your shoulders. Open your toes, push your hips back and bend your knees. Adopt a squat position until your hips knees are slightly above the level of your hips.
Once you are at the bottom, pause for a bit and then stand up by driving into your heels.
Once you have incorporated these three simple squats to lift that booty in your workout, maintain 15 to 20 reps of each exercise daily (or as much as you can! Something is better than nothing, remember that!) and eventually push yourself further to maintain that definition. Remember to stretch before each workout and focus on all the exercises!