Squats to pump up a girl’s buttocks. How to do it, table with approaches, training program for 30 days, reviews and results

The model is wearing a Melissa Obadash swimsuit, Gucci pants, and a Versace necklace. Angelina Sukhareva, trainer at Reboot sports studios: “Squats are a great way to keep your lower body toned. This is one of the basic strength exercises that can be performed either with your own weight or with additional equipment. To maximize the effectiveness of squats, follow several rules:

Gradually increase the load: in order for the muscles to grow and become stronger, they need to be constantly tired and worked up to the “golden” repetitions. You can pick up dumbbells or a “pancake” during squats, change the amplitude or add static (there are several ideas in the video below).

Concentrate: When performing a squat, think about technique, and not about the bad weather outside. Do not be distructed. This may be difficult to do in the initial stages, but self-control and awareness of execution will help speed up the process of growth and strengthening of this area and build new neuromuscular connections between the brain and muscles. In simple terms, the feeling of muscle contraction determines how well you feel the specific muscle or muscle group being worked in an exercise.

Maintain regularity: it is very important to approach the issue of training responsibly, and not exercise when you have a free hour every two weeks or constantly put everything off until later - in this case, you can wait a very long time for the effect. Remember that changes in the body do not happen overnight, everything takes time, so be patient and fit regular exercise into your schedule.”

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Types of squats

The 30-day glute squat challenge can involve different types of squats. The final result of the training depends on what type of squats was chosen.

Below are the main types of squats and their characteristics:

• Classic squats are the simplest and most common. They are suitable for beginners. During the exercise, the back and front muscles of the thigh, back muscles, and the treasured gluteal muscle are evenly worked out. For correct execution: The feet are set at the width of the pelvis, while inhaling, the legs are bent at a right angle, as if you need to sit on a chair, and while exhaling, the starting position is assumed.

• The wide stance squat is a great workout for the quadriceps, glutes, and inner thigh muscles. Moreover, the deeper the squat, the better the buttock is worked out. Execution algorithm: Leg slightly wider than shoulder width. Squat depth until your thighs are parallel to the floor. Stay in this pose for 3-5 seconds. Slowly return to the starting position. The load can be increased with a barbell on the shoulders.
• Squats in a narrow stance will help to better shape the contour of the hips and work the buttocks. How to do it correctly: Your feet should be placed shoulder-width apart, but your toes should be spread apart. As you inhale, bend your legs at an angle of 90°. Fix the position for a couple of seconds and lift to the standard position.

These exercises are standard and are recommended by most instructors in fitness clubs as basic and universal. However, in order to develop an individually suitable program, you should pay attention to non-standard variations of squats.

Single leg squat

How to do it: back straight, arms clasped in front of you, one leg fully on the foot and the other on the toe for balance. As you inhale, squat to an angle of 90 degrees (knees do not go beyond your fingertips), moving your pelvis back, and as you exhale, rise up, squeezing your buttocks as much as possible.

How many times to perform: 3 sets of 20 repetitions.

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Custom Squats

Non-standard exercises, but no less effective, include:

• Pistol. An exercise known to many from physical education lessons. In a standing position on the left leg, the right leg is placed forward parallel to the floor, the squat occurs on the left leg. Next, the legs change places. This type of squat gives excellent results in a short period, but has a fairly serious level of difficulty and is not recommended for practice without prior preparation. The pistol exercise is a very effective exercise for the buttocks for girls. Such squats in 30 days will allow you to pump up your buttocks
• Curtsy is another effective exercise that allows you to perfectly work the muscles of the buttocks. How to do it: Cross your legs and squat from this position until each leg is at a right angle. The body weight is held on the front leg for three seconds. Then return to the original position.
• The jump squat is also sometimes called the frog squat. Performing this exercise at least 5 times will stimulate the cardiovascular system of the calves, thighs, legs and buttocks. Performed from a standing position, legs shoulder-width apart. According to the pattern of a regular squat, the thighs are parallel to the floor, then from this position, push off with the heels to fully straighten and jump up.

• A squat with a back kick is similar to a classic squat, only after each squat one of the legs is pulled back, simulating a kick. The legs are thrown out one at a time. This exercise will create an attractive shape on the upper thigh and tighten the buttock area.
• Squat with weights will become relevant for those who require a heavy load. With this exercise, it is important to correctly calculate the nature and weight of the load.

• Squat with legs moving to the side. Execution: From the standard position, one leg is moved to the side, while the body weight is shifted to the other leg, which in turn bends at right angles, then the starting position is taken and the exercise is repeated with the other leg. The process works the inner and outer thighs, buttocks and oblique abdominal muscles.

Plie squat + half toe raise

How to do it: place your feet wider than your pelvis, toes pointing diagonally, back straight, hands clasped in front of you. Squat down, opening your knees outward to engage your inner thighs as much as possible, but don't collapse. Then, one by one, begin to raise your feet onto your toes - this engages the work of the calf muscles.

How many times to perform: 3 sets of 20 repetitions.

How to avoid injuries?

Often, improperly performed physical exercises can lead to traumatic consequences. To ensure that squats for the buttocks are a joy for all 30 days and do not have unpleasant consequences, below is a list of tips from professional bodybuilders:

1. It is strongly recommended to warm up before starting a set of exercises, even if the warm-up has already been done in the morning, it will not be a bad idea to warm up the muscles before the evening workout.
2. When squatting, it is important to ensure that your knees are not brought together during the exercise, otherwise injury will not be avoided. During the squat, your knees should be parallel to your feet.

3. Choosing the right weight; if a person feels pain during exercise or severe pain after exercise, then it is recommended to reduce the weight. For beginners, it is advisable to carry out the exercise without weights.
4. During a squat, the lower back must be straight, otherwise injury to the spinal muscles is inevitable.

Squat + jump

How to do it: Sit in a classic squat, then push yourself up using the strength of your legs, squeezing your glutes as much as possible at the top. Land on your full foot and immediately squat down so that your knees are at a 90-degree angle. When adding springs at the lowest point, make sure that the knees remain soft and the work is done with a small amplitude.

How many times to perform: 3 sets of 20 repetitions.

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Are there any contraindications?

Squats will give you health, good spirits and improve your figure, but when building your gluteal muscles, you should not forget about contraindications, the list of which is given below:

• Joint disease and scoliosis. During squats, the joints of the legs and back receive significant stress; exercises can aggravate the situation and trigger unpleasant processes. If a person has pain in his joints during prolonged walking, running, or “due to the weather,” then it is recommended to visit a doctor before starting classes.
• Overweight. In itself, extra pounds are already a serious burden on the cardiovascular system, and physical activity in addition can seriously worsen your health. Therefore, fitness trainers recommend that especially obese people start with a small number of squats, allowing the body to get used to the load, and only then gradually move to increase the volume of exercises.
• Last trimester of pregnancy. Here, expert opinions are divided; many argue that stress on the legs and pelvic area can negatively affect the development of the fetus and lead to unpleasant consequences, however, there are also defenders of sports activity in the later stages of the prenatal period. The decisive condition will be the well-being of the pregnant woman and a special lightweight training program.
• Varicose veins With this disease, excessive stress on the legs is contraindicated, so you should probably refrain from squats.

Choosing the right weight of weights

One of the main components of the success of the 30-day course of squats for the buttocks is the optimal choice of weighting material and its weight.

For beginners, fitness instructors advise starting with a weight of 1-2 kilograms. The most convenient weights for beginners would be small dumbbells in their hands or a budget option - one and a half liter bottles filled with water.

Experts recommend purchasing a plate weight belt. In such a belt, plates can be added or removed depending on the desired load, in addition, the belt can be picked up during squats, which will allow you to use the arm muscles.

More advanced athletes can use weights of 3-6 kilograms; such a weight will allow you to work not only the gluteal muscles, but will also create an attractive relief for the forearms, and also strengthen the back muscles.

How to squat correctly?

You can only benefit from squats if you perform this exercise correctly. Many beginner women and men try to do more reps or lift more weight. In fact, to achieve results, you need to adjust your technique.

Girls who want to strengthen and tighten their buttocks need to adhere to the following sequence of actions:

1. Stand up straight, place your feet wider than your shoulders. Straighten your back, bring your shoulder blades together.
2. You need to start squats by moving your pelvis back.
3. Only after this bend your knees.
4. The back should remain perfectly straight. Under no circumstances should the lower back “peck” or become rounded.
5. You need to sit below parallel with the floor, otherwise the gluteal muscles will not receive enough load.
6. At the bottom point, you can linger for literally one count, and then straighten up with a powerful movement, straining your buttocks.
7. You cannot fully extend your legs. This is harmful to the joints and takes the strain off the muscles.
8. To fully engage the buttocks, you need to sit down deliberately slowly, and get up quickly due to maximum muscle tension.

It is impossible to completely turn off your legs from work when doing squats. After all, the movement is carried out due to the leg extensors.

Depending on the purpose of the training, the number of repetitions and approaches will vary. To enlarge the buttocks and thighs, it is necessary to use additional weights: a barbell, dumbbells, etc. The number of repetitions should be small (from 8 to 12). But the load on the muscles should be noticeable.

To lose weight and reduce the volume of your butt and thighs, you should use a multi-repetition mode. In 4-5 approaches it is worth doing 15-20 repetitions.

Beginners need to squat without weights. The main goal for them is to master the correct technique.

Squatting too often is not recommended. It will be enough to train 1-2 times a week. After all, if you load your muscles every day, they will not recover. As a result, all training will be in vain.

How to increase the load correctly?

The human body is capable of adapting to enormous loads, and after a certain number of sessions, the need to increase the load inevitably arises in order to achieve the effect of training.

The main condition for increasing the load is its gradualness. There is a rule according to which the load increases by 10% weekly. This algorithm will allow you not to overdo it in training and at the same time will not reduce the level of progress of the trainee.

This recommendation will become relevant as the weight load increases and the number of exercises done increases. However, if a person feels that 10% loads are too intense, then one should not jump over one’s head and it is better to listen to one’s body.

Squat program for buttocks for 30 days: table

The table gives an example of how squats for the buttocks should be distributed over 30 days:

The number of squats can be divided into 3 or 4 sets, but the time interval between sets should not exceed 1 minute.

Useful tips from a fitness guru for better results:

• You shouldn’t start any activity without warming up. This will help to avoid injuries, besides, only warmed muscles are worked out quite effectively.
• If after the first day of training there is unbearable pain and discomfort, the exercise system should be reconsidered.

Monthly squat schedule

Well, here we come to the most important question - how many squats do you need to do to see results in 30 days? Now we’ll tell you what the essence of the squat scheme for a month is.

On the first day you should squat no less than 50 times. This number needs to be increased daily so that on the last, thirtieth day, it reaches 250. You can increase it by an average of 5-20 times a day. After you have worked honestly for three days, you rest on the fourth, that is, you don’t squat at all. And then - along the lines. That is, for example, on the first day you squat 50 times, on the second – 55, on the third – 60, on the fourth you rest, and on the fifth – already 65.

Doing the required amount at a time is recommended only for experienced athletes. Beginners can easily break the required 50-60 reps into 2-3 approaches. Before you start training, thoroughly stretch your ankles and knees, and then do a little stretching.

So that you don’t have to calculate on your fingers every time how many times you need to squat today, we attach a special table of squats for the month:

Those who are not limited in time and are not ready to work in such a killer mode can choose the lighter “200 squats” program. It lasts 15 weeks and is ideal for beginners. Here, the increase in the number of squats occurs more smoothly, the training is divided into several approaches, so there is hardly anyone who cannot cope with such a squat program. We attach a table to make it easier for you to navigate:

Before you begin a squat training program, be sure to visit your doctor. Squats have a lot of contraindications - for example, they are prohibited for injuries to the ankles, hip joints, knees, or recent fractures in the lower body. Pregnant women should not get carried away with squats, as well as during menstrual periods. They are also not indicated for people with excess body weight (body index above 33) - there is a high risk of damaging the knees when performing movements.

If you do not belong to a risk group, then it’s time to start training. Just a month of squats will give wonderful results - provided that you perform the movements correctly.

Squat Efficiency

Working on beautiful buttocks requires a lot of willpower and physical effort.

Here are some basic tips to help you improve your squat performance:

• Efficiency directly depends on regularity; only daily training will allow you to see a positive result.
• We should not forget about nutrition, because if the body does not receive the proper amount of nutrients, then the results from exercise will be insignificant.
• Increasing the load with weights or by increasing the number of approaches will also help make squats more effective.

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How long does it take to build beautiful buttocks?

To determine the effectiveness of a 30-day set of squats for the buttocks, it is important to take into account several main factors:

1. To begin with, it is recommended to determine your body type. There are three main types: mesomorph, ectomorph and endomorph. The visible effect of goth training over such a short period of training will clearly be noticeable in mesomorphs. These people naturally have a developed muscular system, so the effect of training in such people will be much higher. It is more difficult to build muscle mass in people with an endomorphic body type; to achieve a noticeable result, along with a set of exercises, you have to get rid of excess fat deposits, which are inevitably present in such people. Ectomorphs achieve weak results, because their body type initially implies a smaller amount of muscle tissue, so even with increased physical activity, the results will be comparatively less than those of the same mesomorphs.

2. An important requirement is the nature of the diet; to build muscle mass, the diet should include more proteins and less carbohydrates and fats. Also, if you have excess body weight, the results will be less noticeable visually, because the pumped up muscles will be hidden by a layer of fat. In such cases, along with a set of exercises, you should start “drying”.
3. An important criterion when predicting the result is the initial physical preparation of a person. With the proper level of training, it is possible to start a set of exercises with the greatest number of approaches and, accordingly, the result in such people after a month of training will be much more noticeable in those who had a low level of training before starting classes.

If a 30-day course of squats for the buttocks does not give the desired effect, then you should not quit classes, but gradually increase the load, doing more approaches, and the goal will be achieved.