Squats, Squats, squats!

Photo: Adam Mruk

If you’re really keen on firming up your buttocks, first of all include squatting in your workout.

A properly executed squat has many benefits. Not only does it activate all the buttock muscles, but also gets the legs and abdomen to work. The whole body benefits from this exercise.

While at it, remember to follow the rules below:

• place your feet hip-width apart
• perform the squat with your back straight – throw out your chest and pull your shoulder blades together
• make sure the knee does not move beyond the toes
• while squatted, the thigh and the shin should form a right angle, and the knee be kept just above the ankle

Squatting tends to be tedious, and the effort you have to put into it does not help fall in love with it. Thus, it’s worth spicing things up a bit. First of all, you can remain in the position close to the ground and make pumping motions with your whole body for quite a long time which can significantly increase the effectiveness of the exercise. Alternatively, you can do squats with a barbell or dumbbells. Another idea is to get your arms involved while descending, for example, by extending them sideways. OR YOU CAN JUST DO A KICK IN THE SECOND PHASE OF THE EXERCISE!

Don’t forget to tense your buttocks during the exercise.

If you include squatting in your everyday workout session, try to gradually increase the number of repetitions.

People with knee problems should first consult a physician on the safety of this exercise.

I’m keeping my fingers crossed for you and your results! Be perseverant!

For a 15-minute workout for the buttocks, see my newest 15/7 DVD!

You can buy it here

15  minutowy trening na pośladki znajdziesz na mojej najnowszej płycie DVD 15/7 

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