Tried everything under the sun and in the gym to reduce butt fat but with no results? Well, the pain of having a big butt is only known to those who are genuinely struggling with it. FYI, we’re not body shaming here, but shouldn’t your butt muscles be strengthened as well? After all, strong glutes are important for proper pelvic alignment, walking and running propulsion, and even standing on your legs. In fact, your butt also supports your lower back while you lifting, preventing knee problems. But how can you achieve that? Well, daily squat variations practice can help you tone and shape your butt.
Squats are a mainstay of leg and butt workouts. Your hamstring, quadriceps, and hip muscles are engaged as you sit to squat.
HealthShots got in touch with Vikram Jadhav, a professional bodybuilder and celebrity trainer, who listed down a few squat variations which can help you lift and tone your bums.
Here are 5 squat variations to shape your hips:
1. Basic squats
Here’s how to perform simple squats:
Step 1: To begin, set your feet shoulder-width apart and stand with your arms by your sides. Keeping your chest high and your eyes straight, tighten your core.
Step 2: As if you were going to sit in a chair, bend your knees and push your hips back.
Step 3: Pause once your thighs are parallel to the ground, and then push yourself back up to where you were. When thrusting back up to the starting posture, raise the arms slightly.
2. Jumping squats
Here’s how to perform jumping squats:
Step 1: To begin, squat half-way down with your legs shoulder-width apart. Make sure your butt is out and your back is straight.
Step 2: Next, jump slightly and come to a stop in a squat position. then repeat
Step 3: Make sure that your knees are not locked for a proper landing (that means they need to be bent when you touch the ground). Additionally, maintain a firm core because doing so will help you land more softly and move quickly.
3. Sumo squats
Here’s how to perform sumo squats:
Step 1: Spread your feet widely when you stand. The toe needs to be pointed out at a about 45-degree angle.
Step 2: Extend your butt and lower yourself into a squat. Breathe in as you descend.
Step 3: Maintain this position for a minimum of three seconds.
Step 4: As you exhale, rise. For best results, perform at least 15 to 20 reps over 4 sets.
4. Floor tap squats
Here’s how to perform floor tap squats:
Step 1: Squat down and make sure your hips are being pushed back. Tap the ground to finish this off.
Step 2: Press yourself back up and jump after tapping the ground. Keep your balance by landing on your toes.
Step 3: After you’ve touched down, lift yourself back up to perform a leap before going back to your starting squat posture. Now, repeat.
5. Chair squat
Here’s how to perform chair squats:
Step 1: Join your legs and feet to stand.
Step 2: Pushing your hips out behind you, lean back and down.
Step 3: Lift your arms as high as you can while keeping your chest up.
Step 4: Return to standing and perform the squat once more, or hold it for a greater challenge.