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12 Squat Exercises For Ladies Who Want Bubble Butts

12 Squat Exercises For Ladies Who Want Bubble Butts

If you already have or really want a bubble butt, take these things into account: researchers at the Harvard Medical School have discovered that the type of fat found in women’s butts, hips and thighs–subcutaneous fat–might actually protect against serious health problems like diabetes and heart disease; evolutionary theorists believe that there is a link between emotional intelligence and how much junk is in the trunk; and evolutionary psychologists have discovered that men prefer women with fuller rear-ends.

So how do you emphasize what genetics already gave you or build up your butt? With squat exercises!

1. Basic Squat Exercise

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    • Start by standing with your feet shoulder-width apart, body facing forward, abdominal muscles flexed.
    • Inhale and bend at the knees as if you’re sitting in a chair and hold your arms out in front of your body, keeping your back straight.
    • When your knees are at or slightly past an imaginary parallel line with your toes, stand back up, exhaling.

    2. Body-Weight Jump Squat

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      • Similar to the basic squat position, but instead hold your arms up, placing your hands on the back of your head and elbows parallel with your body.
      • Bend slightly at the knees, then jump up as high as you can.
      • Upon landing, assume the basic squat position and immediately jump up again.

      3. Single-Leg Chair Squat

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        • Sit down on a chair with your toes, knees and core facing straight ahead, feet shoulder-width apart and flat on the floor.
        • Pick up one foot, then slowly stand up using the other foot.
        • Extend your rear-end so your hips are behind your back, helping you maintain your balance. Slowly sit back down.

        4. Pistol Squat

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          • Stand on one leg and squat all the way down to the floor.
          • Keep your body leaning forward with arms and the other leg extended straight out.

          5. Squat Pulses

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            • Do a basic squat.but while in the squatting position, bounce slightly up and down.
            • Then while in the squatting position, bounce slightly up and down.

            6. Ninja-Tuck Jump

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              • Squat on the floor, feet flat, facing forward, arms bent at your side.
              • Jump up into a standing position, then land in a squatting position.

              7. Surfer-Squat

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                • Stand with feet farther than shoulder-width apart, similar to if you were balancing on a surfboard.
                • Jump and spin around, facing the opposite direction.

                8. Butt-to-Heels Squat

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                  • Stand with your feet close together and slowly squat down until your heels rise slightly off the ground and your butt is touching them.
                  • Keep your core tight and body facing straight ahead.

                  9. Sumo Squat

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                    • Put your arms straight out in front of you and bend into a squatting position with your toes pointing outward.
                    • Stop when your thighs are parallel to the ground, almost like a plie.

                    10. Squat Jacks

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                      • Execute a basic squat.
                      • Then jump up as if you were doing a jumping jack, but don’t stand straight up, stay squatting.

                      11. Barbell Squat

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                        • Perform a basic squat, keeping feet far apart.
                        • Hold a barbell across your upper back and shoulders while squatting.

                        12. Goblet Squat

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                          Begin in the basic squat, with a dumbbell held upright in front of you. You should be gripping the dumbbell in both palms, as though you are holding a large goblet.

                          • Execute a basic squat with the dumbbell held upright in front of you.
                          • Grip the dumbbell in both hands as if you were holding a large goblet.

                          Try these various squats and see just how your body changes to produce that healthier bubble butt.

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                          Image courtesy of Fitness Republic

                          Featured photo credit: BuffMotherMichelleBurger via flickr.com

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                          Last Updated on October 17, 2019

                          How to Spend More Quality Time with Your Partner

                          How to Spend More Quality Time with Your Partner

                          You see your partner every single day. They are the first person you talk to in the morning and the last person you kiss goodnight.

                          But does seeing each other day in and day out equal a healthy relationship? Not necessarily.

                          Spending quality time with your partner is the best way to ensure your relationship stays healthy and strong. This means going above and beyond sitting together while you watch Netflix or going out for the occasional dinner. You deserve more from your relationship – and so does your spouse!

                          What does quality time mean? It means spending time with your spouse without interruption. It’s a chance for you to come together and talk. Communication will build emotional intimacy and trust.

                          Quality time is also about expressing love in a physical way. Not sex, necessarily (but that’s great, too!) but through hand-holding, cuddling, caressing, and tickling. Studies show that these displays of affection will boost partner satisfaction.[1]

                          So how do you spend quality time with your partner? Here are 13 relationship tips on making the most out of your time with your partner.

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                          1. Recognize the Signs

                          If you want a healthy relationship, you have to learn how to recognize the signs that you need to spend more quality time together.

                          Some telltale signs include:

                          • You’re always on your phones.
                          • You value friendships or hobbies over quality time with your spouse.
                          • You aren’t together during important events.
                          • You are arguing more often or lack connection.
                          • You don’t make plans or date nights.
                          • You’re not happy.

                          If you are experiencing any of these relationship symptoms, know that quality time together can reverse the negative effects of the signs above.

                          2. Try New Things Together

                          Have you ever wanted to learn how to play an instrument or speak another language? How about skydive or ballroom dance?

                          Instead of viewing these as solo hobbies and interests, why not involve your partner?

                          Trying new activities together builds healthy relationships because it encourages spouses to rely on one another for emotional and physical support.

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                          Shared hobbies also promote marital friendship, and the Journal of Happiness Studies found that marital satisfaction was twice as high for couples who viewed each other as best friends.[2]

                          3. Schedule in Tech-Free Time

                          Your phone is a great way to listen to music, watch videos, and keep up-to-date with friends and family. But is your phone good for your relationship?

                          Many couples phone snub, or ‘phub’, one another. Studies show that phubbing can lower relationship satisfaction and increase one’s chances of depression.[3]

                          Reduce those chances by removing distractions when spending quality time together and showing your partner they have your full attention.

                          4. Hit the Gym as a Couple

                          One way you can spend more time together as a couple is by becoming workout partners. Studies show that couples are more likely to stay with their exercise routine if they work out together.[4] Couples also work out harder than they would solo. One study found that 95 percent of couples who work out together maintained weight loss compares to the 66 percent of singles who did.[5]

                          Join a gym, do at-home couples’ workouts, try couples yoga, hit the hiking trails, or get your bikes out. No matter which way you choose to exercise, these healthy activities can promote a healthy relationship.

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                          5. Cook Meals Together

                          Pop open a bottle of wine or put some romantic music on while you get busy – in the kitchen, of course!

                          One of the best relationship tips for spending quality time together when you both have busy schedules is to cook meals together.[6]

                          Spice things up and try and prepare a four-course meal or a fancy French dish together. Not only is this a fun way to spend your time together, but it also promotes teamwork.

                          If all goes well, you’ll have a romantic date night meal at home that you prepared with your four hands. And if the food didn’t turn out the way you’d hoped, you are guaranteed to have a laugh and create new memories together.

                          6. Have a Regular Date Night

                          Couples experience a greater sense of happiness and less stress when they are spending quality time together.[7] One of the biggest relationship tips for a healthy partnership is to include a date night in your weekly routine.

                          The National Marriage Project found that having a weekly date night can make your relationship seem more exciting and helps prevent relationship boredom.[8] It also lowers the probability of divorce, improves your sex life, and increases healthy communication.

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                          Some great ideas for what to do on your date night include:

                          • Have a movie marathon – Gather up your favorite flicks and cuddle up on the couch.
                          • Play games together – Cards, board games, video games, and other creative outlets are a fun way to spend quality time together.
                          • Recreate your first date – Go back to that restaurant and order the same meal you did when you first got together. You can spice up your evening by pretending you’re strangers meeting for the first time and see how sexy the night gets.
                          • Plan a weekend getaway – There’s nothing better than traveling with the one you love.
                          • Dinner and a movie – A classic!
                          • Try a new restaurant – Make it your mission to rate and try all of the Mexican restaurants/Irish pubs/Italian trattorias in your area.
                          • Have a long sex session – Intimacy promotes the release of the oxytocin hormone which is responsible for a myriad of great feelings.[9]

                          Here’re even more date night ideas for your reference: 50 Unique and Really Fun Date Ideas for Couples

                          Final Thoughts

                          The benefits of spending quality time together are endless. Here are just some of the ways it can contribute to a healthy relationship:

                          • Improves emotional and physical intimacy
                          • Lowers divorce rates
                          • Improves communication
                          • Reduces marital boredom
                          • Bonds couples closer
                          • Improves friendship
                          • Boosts health
                          • Reduces stress

                          These are all excellent reasons to start making date night a regular part of your week.

                          It’s easy to have a healthy relationship when you set aside dedicated time to share with your spouse. Try new things together, make your spouse your workout buddy, and look for innovative ways to be close and connected.

                          These relationship tips will bring great benefits to your marriage.

                          Featured photo credit: Allen Taylor via unsplash.com

                          Reference

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