Squat is the best exercise you can possibly do.So why is the squat often referred to as the “King of Exercises?” Because it works all the muscles in your legs at the same time, while also strengthening your hips and lower back and your upper body is called upon as well, so it’s really a total body exercise.A number of other health benefits such as improved flexibility and increase in hormone release, it really gets the heart pumping, the calories burning, and your testosterone going.The squat is a major calorie-burner that helps to cut out the flab from the lower body so it can be practiced by both men and women. In this article, we are going to discuss the popular types of squats.These squats will work your butt muscles better than any amount of cardio.
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Body weight Squat
This is just a regular squat with zero exercise equipment.Here’s how to do a basic body-weight squat.
- Stand as tall as you can with your feet placed hip-width apart, toes pointing forward, neck straight and abs engaged.
- Hold the arms straight in front of you with palms facing down.Lower your body as far as you can by pushing your hips back and bending your knees,till the top of the thighs are parallel to the ground. Pause, then slowly push yourself back to the standing position. It’s a popular myth, but depending on your limb length, flexibility and hip joints.
Body-Weight Jump Squat
Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.
- Dip your knees in preparation to leap.
- Explosively jump as high as you can. When you land, immediately squat down and jump again.
The pistol squat is considered one of the most difficult squat variations that are also an amazing lower body exercise.
- Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.Hold your left leg straight out, off the floor in front of you.
- Push your hips back and lower your body and slowly squat down till your butt is almost touching your heel.Pause, then push your body back to the starting position.
The plie squat is exercise for the lower body that tones not only the butt but also the major back muscles.You can use a dumbbell to make it more intense.
- Begin by standing position holding one dumbbell at either end with both hands and your feet placed slightly wider than hip-width apart. Keep your toes turned out about 45 degrees.
- Now, lift your heels off the floor and bend your knees while balancing on the balls of your feet. Lower your body down keeping the back straight, slowly come back up and lower the heels.
Try this variation of the traditional sumo stance.The sumo squat puts more stress on the inner thigh adductors and helps to improve your balance.
- Stand with your legs wide, toes pointed slightly outward and arms raised in front of you.
- Push your hips back and bend your knees, squatting until your thighs are in line with your knees. Return to standing at the bottom of the movement.
The Curtsy Squat is one of the most effective butt exercises for women who are trying for a tighter bottom.
- Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable.
- Using a “curtsy” motion, squat down. Keep your weight in the front leg.Return to standing.
The goblet squat can be performed with a dumbbell, medicine ball, or kettle bell. It is a great exercise to force you into proper squat position.
- Stand with your feet placed hip-width apart holding a kettlebell in front of your chest with both hands and the elbows pointing towards the floor.
- Brace your abs, and lower your body as far as you can as the thighs are almost parallel to the floor by pushing your hips back and bending your knees.
- Pause, then push yourself back to the starting position.
It targets the quads, glute muscles and hamstrings and burns a substantial number of extra calories. It also helps to improve flexibility and avoid sport-related injuries.
- Stand with your feet placed hip-width apart holding a pair of dumbbells.
- Resting the dumbbell heads on each shoulder.
- Push your hips back and bend down keeping your body as upright as possible. Squat down till the thighs are parallel to the floor, wait for a few seconds and the push yourself back to the starting position.
Get into basic squat form and then once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat. Repeat this multiple times to “pulse”.keeping the movement small (a few inches up or down) and fast.