You know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats!
But, no one wants to do endless repetitions of basic, up-and-down squats, even though they work virtually every muscle in your body. The secret to real results lies in having a variety in your workout.
How it works: Add any mix of these moves to your routine and perform the indicated number of reps and sets.
Total Time: up to 30 minutes
1. Oblique Squat
How to:
- Place hands on head, elbows pointing out.
- Stand with your feet shoulder-width apart and descend into a squat position.
- Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee.
- Return to start, and repeat on the other side.
- That’s one rep.
2. Jump Squat
How to:
- Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.
- Explosively push upward, jumping as high as you can.
- Make sure to drive through heels and not toes.
- Upon landing, immediately squat down.
- That’s one rep.
3. Narrow Squat
How to:
- Start in standing position, hands clasped in front of chest, feet together.
- Lower into a squat until thighs are parallel to floor.
- Hold, then return to start.
- That’s one rep.
4. Pistol Squat
How to:
- Stand upright with feet shoulder-width apart.
- Place heel of left foot on the floor slightly in front of you, toes up.
- Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg.
- If necessary, extend arms in front of you to assist with balance.
- Lower hips as low as possible, keeping front leg lifted.
- Push back to start.
- That’s one rep.
5. Curtsy Squat
How to:
- Stand with feet hip-width apart and elbows bent, hands clasped in front of chest.
- Lower into a squat, thighs parallel to floor.
- Step right foot back and to the left, and squat an inch lower.
- Return to starting position.
- Repeat on the opposite side.
- That’s one rep.
6. Split Squat
How to:
- Stagger your stance, with front foot 2-4 feet in front of rear foot.
- Stay on the toes of rear foot.
- Lower hips until front thigh is at least parallel to the floor.
- Push through the front leg’s heel, and drive the hips and knees upwards, to return to the starting position.
- That’s one rep.
7. Isometric Squat
How to:
- Stand with feet hip-width apart and arms by sides.
- Squat, clasping hands in front of chest, elbows bent by sides.
- Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side.
- That’s one rep.
8. Pop Squat
How to:
- Stand with feet wider than shoulder-width apart and toes slightly turned out.
- Clasp hands in front of chest.
- Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you.
- Land back in the squat position.
- That’s one rep.
декабря 17, 2020
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