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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 February 21, 2019

                          The Secret to Effective Conflict Resolution: The IBR Approach

                          The Secret to Effective Conflict Resolution: The IBR Approach

                          In business, in social relationships, in family… In whatever context conflict is always inevitable, especially when you are in the leader role. This role equals “make decisions for the best of majority” and the remaining are not amused. Conflicts arise.

                          Conflicts arise when we want to push for a better quality work but some members want to take a break from work.

                          Conflicts arise when we as citizens want more recreational facilities but the Government has to balance the needs to maintain tourism growth.

                          Conflicts are literally everywhere.

                          Avoiding Conflicts a No-No and Resolving Conflicts a Win-Win

                          Avoiding conflicts seem to be a viable option for us. The cruel fact is, it isn’t. Conflicts won’t walk away by themselves. They will, instead, escalate and haunt you back even more when we finally realize that’s no way we can let it be.

                          Moreover, avoiding conflicts will eventually intensify the misunderstanding among the involved parties. And the misunderstanding severely hinders open communication which later on the parties tend to keep things secret. This is obviously detrimental to teamwork.

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                          Some may view conflicts as the last step before arguments. And they thus leave it aside as if they never happen. This is not true.

                          Conflicts are the intersect point between different individuals with different opinions. And this does not necessarily lead to argument.

                          Instead, proper handling of conflicts can actually result in a win-win situation – both parties are pleased and allies are gained. A better understanding between each other and future conflicts are less likely to happen.

                          The IBR Approach to Resolve Conflicts

                          Here, we introduce to you an effective approach to resolve conflicts – the Interest-Based Relational (IBR) approach. The IBR approach was developed by Roger Fisher and William Ury in their 1981 book Getting to Yes. It stresses the importance of the separation between people and their emotions from the problem. Another focus of the approach is to build mutual understanding and respect as they strengthen bonds among parties and can ultimately help resolve conflicts in a harmonious way. The approach suggests a 6-step procedure for conflict resolution:

                          Step 1: Prioritize Good Relationships

                          How? Before addressing the problem or even starting the discussion, make it clear the conflict can result in a mutual trouble and through subsequent respectful negotiation the conflict can be resolved peacefully. And that brings the best outcome to the whole team by working together.

                          Why? It is easy to overlook own cause of the conflict and point the finger to the members with different opinions. With such a mindset, it is likely to blame rather than to listen to the others and fail to acknowledge the problem completely. Such a discussion manner will undermine the good relationships among the members and aggravate the problem.

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                          Example: Before discussion, stress that the problem is never one’s complete fault. Everyone is responsible for it. Then, it is important to point out our own involvement in the problem and state clearly we are here to listen to everyone’s opinions rather than accusing others.

                          Step 2: People Are NOT the Cause of Problem

                          How? State clearly the problem is never one-sided. Collaborative effort is needed. More importantly, note the problem should not be taken personally. We are not making accusations on persons but addressing the problem itself.

                          Why? Once things taken personally, everything will go out of control. People will become irrational and neglect others’ opinions. We are then unable to address the problem properly because we cannot grasp a fuller and clearer picture of the problem due to presumption.

                          Example: In spite of the confronting opinions, we have to emphasize that the problem is not a result of the persons but probably the different perspectives to view it. So, if we try to look at the problem from the other’s perspective, we may understand why there are varied opinions.

                          Step 3: Listen From ALL Stances

                          How? Do NOT blame others. It is of utmost importance. Ask for everyone’s opinions. It is important to let everyone feel that they contribute to the discussion. Tell them their involvement is essential to solve the problem and their effort is very much appreciated.

                          Why? None wants to be ignored. If one feels neglected, it is very likely for he/she to be aggressive. It is definitely not what we hope to see in a discussion. Acknowledging and being acknowledged are equally important. So, make sure everyone has equal opportunity to express their views. Also, realizing their opinions are not neglected, they will be more receptive to other opinions.

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                          Example: A little trick can played here: Invite others to talk first. It is an easy way to let others feel involved and ,more importantly, know their voices are heard. Also, we can show that we are actively listening to them by giving direct eye-contact and nodding. One important to note is that never interrupt anyone. Always let them finish first beforeanother one begins.

                          Step 4: Listen Comes First, Talk Follows

                          How? Ensure everyone has listened to one another points of view. It can be done by taking turn to speak and leaving the discussion part at last. State once again the problem is nothing personal and no accusation should be made.

                          Why? By turn-taking, everyone can finish talking and voices of all sides can be heard indiscriminantly. This can promote willingness to listen to opposing opinions.

                          Example: We can prepare pieces of paper with different numbers written on them. Then, ask different members to pick one and talk according to the sequence of the number. After everyone’s finished, advise everyone to use “I” more than “You” in the discussion period to avoid others thinking that it is an accusation.

                          Step 5: Understand the Facts, Then Address the Problem

                          How? List out ALL the facts first. Ask everyone to tell what they know about the problems.

                          Why? Sometimes your facts are unknown to the others while they may know something we don’t. Missing out on these facts could possibly lead to inaccurate capture of the problem. Also, different known facts can lead to different perception of the matter. It also helps everyone better understand the problem and can eventually help reach a solution.

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                          Example: While everyone is expressing their own views, ask them to write down everything they know that is true to the problem. As soon as everyone has finished, all facts can be noted and everyone’s understanding of the problem is raised.

                          Step 6: Solve the Problem Together

                          How? Knowing what everyone’s thinking, it is now time to resolve the conflict. Up to this point, everyone should have understood the problem better. So, it is everyone’s time to suggest some solutions. It is important not to have one giving all the solutions.

                          Why? Having everyone suggesting their solutions is important as they will not feel excluded and their opinions are considered. Besides, it may also generate more solutions that can better resolve the conflicts. Everyone will more likely be satisfied with the result.

                          Example: After discussion, ask all members to suggest any possible solutions and stress that all solutions are welcomed. State clearly that we are looking for the best outcomes for everyone’s sake rather than battling to win over one another. Then, evaluate all the solutions and pick the one that is in favor of everyone.

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