Who’s that girl that doesn’t want to have a beautiful and toned body? How many diets, exercises for that belly fat, thighs and butt? Today we are going to talk about butt, how to get a toned and round shaped butt like a Brazilian.
It’s possible. Maybe it can last a while depending on different people, genetics, nutrition, lifestyle but it’s possible. Start from today by doing these exercises and be ready for summer.
Squats
The best exercise for a sexy lower is squat. It does miracles with not so many sacrifices. Squats work on quads and glutes better than any other exercise. They are very versatile and can be done in any location with or without using weights.
Squats help to lift and tighten the butt. To increase the effect, give an extra squeeze when returning to a standing position to your glutes.
It also helps to tone the legs by engaging hamstrings, calf muscles and quadriceps. Make this workout more intense by slowing the motion down.
The benefits of squats are proved also in core strengthening and increasing flexibility.
Your first days start to do them simple without weights by doing 3 sets of 10 squats each. Than add lighter weights by using barbell or dumbbells to make your workout more intense.
How to do a perfect squat?
It’s really important to do it in the right way to not get an injury or pain and to work the right muscles. Do a perfect squat in this way:
– Stay with your feet hip width apart
– Get your tummy in and tighten your abdominal muscles
– Go down slowly as you were going to sit in a chair
– When your legs are parallel to the floor stop
– Stay for few seconds in this position
– Slowly rise back up to a standing position
– Repeat the exercise for 3 sets of 10 replies each
– Rest for 60 seconds between sets
Once you get familiarized with squats, combine them because there are different types of squats:
1. Chair squat
This exercise is great for beginners and does not required weights or equipment. It’s a movement you do every day but here you have to be focused and to do it in the right way. You can do it for 3 sets of 10 repetitions.
2. Squats with one dumbbell
This is a little more difficult but is great to add intensity. Stay with feet shoulder width apart and hold a medium dumbbell in front of you. Lower into a squat until 90 degree and slowly go back to standing position.
3. Squats with dumbbells
This is another version by holding two dumbbells. You can hold them above the shoulders or at your sides. In this way you work and build muscles in the hips, thighs and glutes.
4. Barbell squats
This is a more intensive version of squat and adds weight to your shoulders so be careful with it. You can hold the barbell above or in front of your shoulders. The same thing, do 3 sets of 10 repetitions.
5. Plie squat
This type of squat targets your leg muscles in different ways. Here are also involved more inner thighs. Start in a wide stance with toes out and your knees aligned with your toes. You can also add weights and do that squat keeping abs and legs contracted. A new challenge for breaking the routine.
6. Wall squats
The difference here is that you have to be in a static position for some seconds. It’s not too difficult and helps you to build your lower body endurance. Just lean against the wall and go down until your knees are 90 degree. Stay in this position for 20-60 seconds. You can add a ball behind your back to make the exercise easier or adding weights.
Girls, boys, everybody try squats and improve your lower back, legs and build muscles. In few time you will see the results.