5 Squat Exercises To Build A Bigger Booty (no equipment needed)
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pinkdreams

April 19, 2020

Right now Nigeria is experiencing a rise in something I never expected – Cosmetic Surgery!! This has also caused an increase in Ladies feeling a lot more insecure about the Bodies they have. I want to let you know that surgery is not the only solution; there are exercises you can do to target the muscles in your butt making them grow – giving you a Rounder, Firmer, Lifted and generally more Toned Booty.

We’ve all heard that squats grow your bum but there are different ways you can do the squat exercise to get even better results. I will be giving you 5 of my top Squat Exercises – you can do them at home or at the gym in-between workout especially on leg days. For even better results you can add resistance to these exercises by using dumbbells or resistance bands.

You will need less than 25 minutes for this entire Booty growing series, that is, less than 5 minutes for each Exercise. I listed the exercises in such a way that it gets harder as you keep going, so no worries if it feels that way.

1. SQUATS

  • Stand with your feet hip-width apart, point your toes slightly outwards (that is, your feet diagonal and not straight).
  • Stretch your arms out in front of you or clasp your hands at chest level, elbows reaching out to the side. Keep your shoulders down, engage your core and position your chest upright.
  • Now sit back using your bum, bending at the hip and then the knees, squatting as low as is possible for you.
  • Then return to standing, keeping a slight bend in your knees (for easy flow of movement)

Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

2. WIDE STANCE SQUATS

  • Stand with your feet wider than shoulder-width (you can go as wide as is comfortable for you), point your toes slightly outwards (that is, your feet diagonal and not straight).
  • Stretch your arms out in front of you or clasp your hands at chest level, elbows reaching out to the side. Keep your shoulders down, engage your core and position your chest upright, back straight.
  • Now sit back using your bum, bending at the hip and then the knees, squatting as low as is possible for you.
  • Using your butt muscles straightening your legs, come to stand keeping a slight bend in your knees.

      ** Fun Fact: You know your butt muscles are active when you can feel that slight squeeze in your butt after you’ve straightened your knees and come to stand.

    Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

    3. Pulse Squats

     

    • Starting in the same Standing Position you were in for your Wide – Legged Squats
    • Stretch your arms out in front of you or clasp your hands at chest level, elbows reaching out to the side. Keep your shoulders down, engage your core and position your chest upright.
    • Now sit back using your bum, bending at the hip and then the knees, squatting as low as is possible for you.
    • Then come up 6 – 8 inches, keeping a bend in your knees and maintaining the activation of your Bum.
    • Then immediately drop down again into the squat position

    Reps: 12-15 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

    4. WALKING SQUATS

    • Begin with your feet hip-width apart, stretch your arms out in front of you or clasp your hands at chest level Squat halfway down and then step your right foot out to the side as far as you can manage.
    • Then, step your left foot in towards your right still maintaining the distance between feet as hips-width apart.
    • Step to your right foot out again and then bring your left foot in.
    • Take 2 steps to the right then 2 to the left till you have completed the number of reps necessary then rest. 

    Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

    5. JUMP SQUATS ON TOES

    • Stand with your feet wider than hips width, point your toes slightly outwards (that is, your feet diagonal and not straight).
    • Clasp your hands at about chest level, elbows reaching out to the side. Keep your shoulders down, engage your core and position your chest upright.
    • Now sit back using your bum, bending at the hip and then the knees, squatting as low as is possible for you. Keeping your back straight
    • From your squat position jump off the floor slightly anywhere from 1-2 inches, landing softly on your toes or the balls of feet.
    • From this position lift yourself off the floor again slightly, landing with your feet flat.
    • Jumping to squat on your toes and then jumping again to land with your feet flat counts as 1 rep 

    Reps: 8-12 | Sets: 2 – 3 | Rest: 1 minute of rest in between each set

    You will see results in as little as 3 weeks, if you repeat these exercises 4 – 5 times a week.

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