We often find a variety of diets, try different sets of exercises in order to lose weight and give the desired shape to the buttocks. But our efforts do not always bring results. Fitness instructors draw our attention to the fact that if we want to lose weight and “tighten up our butt,” we must include squats with an emphasis on the buttocks in our set of exercises.
This method is proven and gives good results , which is why it has so many adherents and admirers. It would seem: a simple strength exercise! And it is very effective because it evenly distributes the load on the hips, legs, abdomen and works the buttock muscles well.
Squats help burn calories, speed up metabolism, and give pleasant muscle fatigue.
General recommendations for implementation
The workout works the lower body: legs and buttocks. But also pay close attention to the top one:
- tighten your stomach;
- straighten your back;
- look straight ahead.
Perform each exercise 10 times with minimal rest breaks.
No additional equipment needed. In fact, you don't even need a form. If your clothing does not restrict movement, you can perform this complex anywhere: at home, at work or on vacation.
What muscles are being worked?
To understand how to properly do squats for the buttocks at home, and to make your exercises as effective as possible, it is advisable to consider the structure of the gluteal muscles.
The gluteal muscles consist of the large, medium and small muscles. The gluteus maximus is the largest muscle, which actually forms the shape of the butt. The middle and small muscles are located under it - they lift and round the buttocks. These muscles are responsible for the following movements:
- straighten the body,
- pull the hip back
- move the thigh to the side.
Carefully! If you have any concerns regarding the health of your knee joints, be sure to consult your doctor before engaging in this type of activity!
Reviews
“A year ago I came to the gym. I had never trained before. The trainer advised me to do introductory training for all muscle groups for a month; only after a month did I feel where and which muscles were working. Then I did squats with weights, starting with an empty bar, gradually increasing the weight. I perform a maximum of 12 repetitions per set. After three months of training, I saw an excellent result, which completely suits me. I continue to train and am already preparing for performances in the fitness bikini category.”
What squats help increase butt volume at home?
If you are going to pump up your butt at home, then squats are an excellent, and most importantly, effective exercise. But do not neglect additional sports equipment, for example, fitball. It acts on all groups of gluteal muscles, making them elastic and toned. Let's find out which types of squats are most effective in pumping up the buttocks.
Classic with own weight
There is an opinion that bodyweight squats are ineffective. But this is not true! Unweighted squats are no less effective than other squats. And doing this exercise for the gluteus maximus muscle is not difficult. Initial position: standing with your feet shoulder-width apart, maybe a little wider. With your arms extended in front of you or behind your head, squat down so that your knees form a 90-degree angle. Then stand up. Literally 100 bodyweight squats will replace any gym!
The angle of the back should be approximately the same as that of the shins. Distribute your weight evenly between your heels and toes.
Deep
Deep squats are especially good for pumping the gluteal muscles. Making them is more difficult (only those who have flexible ankles will succeed). The action pattern is similar to classic squats. You just need to lower your pelvis lower so that your knees form an acute angle. A deep squat can be done both in the gym (using a barbell) and at home (with your arms stretched out in front of you).
Despite the tension in your legs, try to avoid jerking while lifting.
With a narrow stance
This exercise has a great effect on the gluteus medius and gluteus minimus muscles. To perform these butt exercises, stand with your feet shoulder-width apart. With your arms straight in front of you, lower your pelvis down until your knees form a 90-degree angle.
Do not push your knees forward further than the edges of your thumbs.
Sumo
Enlargement of the buttocks is simply impossible without this exercise. Technique: Stand with your feet wide apart, turning your feet 45 degrees. Slowly lower yourself until your knees form a 100-degree angle. At the same time, you need to keep your back straight. There is no need to do sumos every day as they will increase the shape of your inner thighs.
Keep your heels off the floor while squatting, trying to maintain your balance.
Curtsy
This is one of the most effective exercises! It stretches the buttocks very well (especially the large and middle muscles). Correct squat technique: To begin, stand straight, feet shoulder-width apart, and hands in front of you. Take one leg back, but so that the foot is behind the supporting leg. Without pausing, return your leg to the starting position and repeat the same with the other leg.
Do not hunch, your back should be completely straight, and your shoulders and chest should be straightened.
With a kettlebell or dumbbells
Training your buttocks this way is very effective. And the technique is very similar to sumo squats. But you have no idea how many calories are burned by squatting 50 times with dumbbells or a kettlebell!
If you train daily in 2-3 sets of 10-15 times, your buttocks will be like nuts in a month
Plie
One of the best exercises for a Brazilian butt is plie squats. To do this, place your feet further than shoulder-width apart. Turn your toes and knees more than 45 degrees. You can hold your hands in front of you or behind your head. So, slowly squat until your pelvis is parallel to the floor. This exercise involves the lateral muscles of the buttocks and the gluteus minimus along with the gluteus maximus.
Smoothly lower yourself as deeply as possible, feeling the tension in your inner thigh.
Deep on one leg or pistol
Pistol squats are one of the most difficult, but very effective squats in fitness. It trains the large and middle muscles of the buttocks well, makes them elastic, and is as effective as training with an expander. But, as mentioned above, this is not an easy exercise. So at the beginner level, try doing wall squats. So, pistol squats are done this way: place your hands in front of you, stretch one leg forward. In this position, squat, while keeping your extended leg straight, without bending (at first you can help yourself a little: hold on to the wall with one hand). These butt squats are a good option for enlarging your butt. Literally thirty squats a day will help build beautiful buttocks.
The impact of this type of squat on the muscles of the lower body is comparable to squats with a barbell of your own weight.
With a barbell
Enlargement of the buttocks is impossible without weighted squats. For these purposes, you definitely need a barbell. The technique is the same as classic squats, only using a barbell. When thinking about how to remove the crease above your butt and how to pump up the gluteus medius muscle, be sure to add these squats to your set of exercises.
When performing this exercise, it is most important to follow technique rather than trying to do as many squats as possible at maximum speed.
Smith machine
The Smith simulator is certainly good, but not for constant use. Basically, it is used at the beginning of training to learn how to squat correctly with a barbell and get used to breathing correctly when squatting, as well as to get used to such loads.
How to do squats correctly?
In order for the exercises to be effective, beneficial and leave behind the so-called “muscle joy” effect (pleasant relaxation and peace after exercise), you need to follow a few simple rules.
In the ranking of the TOP 10 exercises for the buttocks, squats take first place.
- Do not lower your buttocks below your knees while squatting. This puts excessive stress on your knee joints. Deep squats can only be done under the supervision of a trainer.
- Do not hold your breath while doing the exercise. Muscle tension should be as you exhale, and relaxation as you inhale. Keep your breathing under control at all times until you do it automatically!
- smoothly and without jerking . Most injuries, such as sprains, are caused by sudden movements.
- Don’t chase results , don’t “rush into battle” right away, increase the load gradually, day after day.
- Control the execution of the exercises - the bend should be carried out in the hip joint area, and only then in the knee area.
Be sure to check out our 30-day squat program for girls
. Important! The number of squats to perform is a very individual matter for each person. To get started, consult with an instructor, and, if possible, practice under his guidance in the first stages. Often success depends not on how many approaches you do, but on whether you perform the exercises correctly. At the initial stage, do a couple of exercises in several approaches, gradually increasing the load.
Where to begin
To achieve the maximum effect from exercise, it is not enough to understand how to squat correctly. To pump up your buttocks, it is important to adhere to the following rules:
- Completely stop using the elevator - walk only, and on the way up, taking a step to the next step, you need to strain your buttock muscles as much as possible.
- It is necessary to switch to a proper nutrition system: eat more protein and vegetables, and exclude sweets, fats, fried and flour products from the diet. The final dinner of the day should not be before 6 pm, as many people advise, but three hours before bedtime - the daily routine is different for all people.
- Meals during the day should be repeated, but in small quantities.
- A prerequisite is sufficient fluid intake - clean water in the amount of two to three liters per day. It is best to drink at least half an hour before meals and an hour and a half after meals.
Reasons for the absence or presence of muscle pain after exercise
After sports activities, you may feel muscle pain. But if the training was carried out correctly, then the pain should not be severe. Severe pain after training is bad. This means the load was very heavy. It's worth lowering it a little. The absence of pain does not mean anything good either. This means that the load for you is small and there will be no effect from the training. To do this, gradually increase the load, but do not overdo it - this can lead to severe pain (at best), and at worst, rupture of the ligaments.
How effective are they?
Simple squats, which we did back in school during physical education lessons, are the most effective in terms of forming a beautiful buttock shape. How are they useful?
The shape of the buttocks is influenced by the following factors:
- shape of the pelvic bone,
- volume of adipose tissue,
- muscle condition.
Of course, you cannot change the size of your bones, but you can remove fat deposits and work your muscles with the power of squats! Remember that it is impossible to “pump up your butt” in ten days, as some people think. The first positive changes in this area will be noticeable after two months of regular training.
Be sure to include in your training other exercises that have shown maximum effectiveness for working the gluteal muscles:
- Scissors
- Bike
- Stepping onto the platform
- Different types of lunges
So are squats effective for your butt? They form slender legs, create beautiful, firm buttocks, and have a beneficial effect on overall health. These elementary exercises, accessible to everyone, can work real miracles.
But there is one important condition - when performing them, you need to use certain recommendations:
- Maintain proper squat technique. This point is especially important for those who have never done gymnastic exercises. In this case, it would be better to consult an experienced instructor.
- Prepare your muscles for the load . Do a warm-up, this will help avoid injuries, and your muscles will hurt less after training.
- Motivation is one of the main components of your success. Set a goal for yourself, exercise with joy, then your training will be more effective!
- Eat right. The basis of your diet should be certain foods - boiled chicken, fish, eggs, stewed and raw vegetables, for example, in the form of salads. Try not to eat anything fried, exclude salty and canned foods, sweets, and cookies. If you want something sweet, you can eat a spoonful of honey.
If after training your muscles hurt, you can do a light massage, take a bath with sea salt and rub well with a terry towel.
Thus, you will improve blood circulation and metabolism, and the process of adaptation to stress will be more gentle. Remember! System first! If you are short on time, do two or three exercises in several approaches; you don’t need to do the whole complex in a hurry or skip the lesson altogether.
How to remove fat from the butt - 7 more effective methods?
A squat program is essential when it comes to pumping up your butt. But don’t forget about the excess fat on your butt that needs to be removed. When burning fat on your buttocks, pay attention to these 7 ways.
Diets and fasting days
We already know what squats do and what will happen if you squat regularly. But exercise alone won't help. Pay special attention to diets or fasting days. Going on a diet does not mean starving yourself. This means that you need to limit yourself to fried, smoked, flour and sweet foods. Now the second thing is fasting days. On such days you do not need to eat anything (you can only drink plain water). You need to do no more than 3 fasting days a week.
The effectiveness of losing weight depends 30% on physical activity, and 70% on diet.
Bath procedures
This is another method that works great to help you get rid of fat on your buttocks and sides. It is enough to go to the bathhouse 1-2 times every week.
Swimming
A set of squats is aimed at increasing the volume of the gluteal muscles, and swimming is aimed at eliminating excess fat from the butt. Therefore, this sport should not be neglected. On the contrary, allocate 2-3 per week for pool classes.
Walking or running
Nothing tones your glutes and anterior thigh muscles like running. There is no need to run every day - this will have a negative effect on the circulatory system. It is enough to run every other day for 15-20 minutes and you will be guaranteed beautiful thighs, calves and buttocks!
Running also strengthens the cardiovascular and respiratory systems, which helps prevent heart and lung diseases.
Massage
You can get rid of excess fat with the help of massage, which you can do yourself. To do this, you need to purchase a special brush and massage for 10 minutes a day. It is advisable to massage regularly. Then there will be a much greater effect.
Wraps
The most effective wraps for fat on the buttocks are made using coffee, vinegar, honey, and clay.
Baths
They will help not only get rid of fat, but also relax after grueling workouts. Baths can be done with various essential oils - it won’t get any worse.
Questions and answers
Experts' answers to readers' questions
How many calories do squats burn?
Use this simple formula: number of squats * your body weight (plus weight of dumbbells if you are using them) * 0.096. This will help you figure out how many calories you can burn by squatting.
Do squats hurt your knees?
Yes, if you do them wrong. Squats must be performed correctly to prevent knee or back injuries. Follow the instructions given in the article to learn the correct technique.
How are squats good for lower back pain?
If you suffer from lower back pain, see your doctor to see if you can do squats or other exercises. Lower back pain should be treated with regular physiotherapy, yoga, and medications.
