Getting a bigger butt needs a lot of hard work. This is because ladies need to spend significant time doing challenging exercises that are meant to make the butt tighter, firmer, bigger and stronger. The amount of time needed varies depending on several factors such as frequency of going to the gym, diet and the genetic make-up of an individual. Participating in a lot of cardio is generally good for the heart but will not really help in growing a bigger butt. This is why it is important to focus efforts on exercises that are effective in increasing the size of your butt such as doing squats.
Do squats really help?
Whether or not squats really help with regard to growing a bigger butt really depends on the starting point. If an individual is quite lean and has little body fat, squats can help them to build a butt that is round and shapely. With squats it is possible to build a shapely butt regardless of whether you were born with one or not. However, the extent to which the butt will grow bigger will depend on the consistency, routines carried out, genetics, intensity and diet.
Most people squat with terrible form and also fail to go low enough resulting in the glutes and hips not being engaged. Ultimately, this is what results in the thighs having muscular imbalances and the vatus lateralis being overdeveloped.
It is only by having the correct squat form that your butt can benefit from the exercise as expected. You should stand with the feet shoulder-width apart. This is because a wider stance works the glutes less and the inner thighs more. You should slowly bend the knees in order to lower the body. The goal of a proper squat form is usually to have the thighs and the floor parallel to each other. The lower a squat is, the more the glutes tend to be engaged. While at the low position, you should pause for 2-3 seconds before pressing the heels to raise yourself back to a standing position.
Weights are used when doing squats so as to provide extra resistance and therefore achieve faster and better results but their use is optional.
Muscles that have been heavily worked require some time to heal and repair themselves in between workouts. This means that if you are sore as a result of doing squats then you should wait until both the thighs and butt have stopped being sore.
Significant changes will take consistency and time as earlier mentioned but some differences should be noticed within the first two to three weeks of doing squats properly.
Shallow squats with clean form tend to be safer and more effective compared to low squats that are difficult to control. Form and safety should always be more important rather than complying to the arbitrary one-size-fits all rule. An individual should concentrate on their form as well as to what extent their balance and coordination permits them to take the squat lower.
Number of reps
Quality over quantity is important in squats just like it is in all exercises if effectiveness is being sought. A few weighted squats are better compared to numerous repetitions of just plain squats. Therefore, try doing few weighted squats rather than hundreds of squats.
Muscles that squats work
Squats basically work one’s glutes/butt and quadriceps and hamstrings (thighs). However, it should be noted that obliques, abs, calves, lower back as well as the ankle complex each plays a supportive role.
How it works
It is obvious that nobody would like to perform endless repetitions of the basic up-and-down squats that most people are accustomed to. This is not to say that they do not exercise every muscle in the body if done correctly. However, it should be realized that getting real results lies in switching up squats. The following are some squat exercises that can be incorporated into your daily exercise regimen:
This should be commenced in a standing position with hands clasped in front of the chest, feet shoulder-width apart and the elbows should be in a slightly bent position. The abs should be braced, hips pushed back and the knees bent while lowering the body into a squat. Two to three sets should be performed with each set having fifteen to twenty reps.
Jack to squat
Start this exercise while standing with your feet hip-width apart, arms bent and clasped at your chest. You should squat until the thighs and the floor are parallel to each other. Jump out and land with your feet wide while staying in the squat position. The lower one is the more challenging this exercise will be. Afterwards, jump back to the start position and that will be equivalent to one rep. Two to three sets should be aimed at with approximately fifteen to twenty reps.
Commence by standing with legs shoulder-width apart, proceed by sitting back into a squat while maintaining your body weight in your heels and clasping your fists together in front of the chest. The left leg should be lifted behind you while keeping the hips square. Afterwards return to the squat position and do the same with the right leg which is one rep. 2-3 sets is the target with 15-20 reps.
Squat to burpee
Start this exercise in a squat, the hands clasped in front of the body and with feet shoulder-width apart. The squat position should be maintained and the hands placed on the floor while leaning forward. Afterwards jump back to a plank position. The legs should be jumped back into a squat position before vigorously jumping as high as possible from the floor with arms overhead extended straight. You should land back in a squat and that will be a rep. Do 2-3 sets with 15-20 reps each.
Other variants of squats include Squat Tuck Jump, Sumo Squat, Reach on Toes Squat, Surrender Squat, Oblique Squat, Jump Squat, Narrow Squat, Pistol Squat, Curtsey Squat, Split Squat, Isometric Squat and Pop Squat.
Master the proper squat form and everything else in your exercise regimen will greatly benefit. Explore all the squat variants, do not be limited to only front squats, back squats, integrated exercises as well as overhead squats. Squats are undoubtedly the ultimate exercise to grow a bigger butt and should be incorporated in the exercise regimen of those who desire a bigger butt. Do squats really help? Now you know the answer.