Most, if not all women want their booty to be as nice and tone as possible. And because we are not all winning with genetics, we have to work hard for what we want, and that means doing effective exercises.
Squats, a booty’s best fitness friend, has been one of the most popular ways to shape and tone thighs and booties. Luckily, there are a handful of ways to spice up regular ol’ squats to give any girl their best butt.
90-Degree Squat Jumps
You can build agility and coordination along with building lower body strength just by adding a little twist to your squat jump.
How to do it: Stand with your feet hip-width apart, holding a medicine ball. Squat down and tap the ball lightly on the floor. Jump up out of your squat, rotating your body midair 90 degrees, landing in a squat, and tap the ball on the ground.
Continue rotating until you land back into your starting position, and then repeat on the other side. Try one full circle to the right and one to the left.
Challenge your balance and your lower half with this one-legged version.
How to do it: Stand tall on your left leg with your right foot lifted slightly off the floor, arms by your sides.
Push your hips back and bend your left knee to lower your body into a squat, (try to keep your right foot off the floor), reaching your arms in front of you for balance. Press through your left foot to return to standing. That’s one rep. Do 15 reps on the right leg and 15 on the left.
This squat is a killer, so be ready to have all your muscles working.
How to do it: Stand on your right leg and extend your left leg out as straight as you can in front of you. Reach your arms straight out toward your left foot.
Lower into a deep squat on your right leg, going as low to the floor as you can (without lifting your heel off the floor), and then press back up to standing. That’s one rep. Do 10 reps on one leg, and then repeat on the other side. These are much harder than they look, so feel free to hold onto a wall or a chair as you build your strength and balance first.
Bulgarian Split Squats
This squat variation is a great way to keep your core and all the muscles below the belt engaged.
Stand with your back to a box or bench that’s about three feet away. Bring your left leg behind you and place your foot lightly on top of the box.
With your hands behind your head, lower into a squat, keeping your right knee behind or in line with your toes as it bends. Press back up to standing. Work up to 15 reps on your right side, 15 on the left.
Not challenging enough? Add a barbell or dumbbells to increase the resistance.
While sumo wrestlers aren’t known for their lean physique, this squat will definitely help sculpt your legs for shorts season. Be prepared to feel your inner thighs burning the next day!
How to do it: Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest. Squat down as low as you can, keeping your heels on the ground and your back straight. Press back up to standing. That’s one rep. Do 15 reps total.
If you don’t have a medicine ball, you can use a dumbbell or sandbag.
Plie Squat and Calf Raise
There’s a reason ballet dancers have such amazing legs. This squat variation is a super effective hip and thigh toner.
How to do it: Stand with your feet wider than hip-width apart, toes slightly turned out, and hands on your hips. Bend your knees over your toes and lower your body into a squat. Hold this position and lift your heels up (without raising your hips) and then press them back down 10 times in a row. Return to standing to complete one rep. Do 5 reps total.
Make sure you keep your abs braced in tight to assist with your balance—and strengthen your core.
Boost your burn by moving less, not more!
How to do it: Stand tall with your feet shoulder-width apart. You can hold your arms straight out in front of your body at shoulder level or cross your arms over your chest.
Lower your body into a squat by pushing your hips back and bending your knees. Hold this position for 30-60 seconds, then slowly push yourself back to the starting position. Repeat 3 times total.
Keep your core in tight and keep it that way the entire time, and keep your weight on your heels, not your toes. You should be able to wiggle your toes at any time during the hold.
What other fun ways do you guys do squats?