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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 August 12, 2019

                          13 Things Mentally Strong People Don’t Do

                          13 Things Mentally Strong People Don’t Do

                          Mentally strong people have healthy habits. They manage their emotions, thoughts, and behaviors in ways that set them up for success in life.

                          Take a look at these 13 things that mentally strong people don’t do so that you too can become mentally stronger.

                          1. They Don’t Waste Time Feeling Sorry for Themselves

                          Mentally strong people don’t sit around feeling sorry about their circumstances or how others have treated them. Instead, they take responsibility for their role in life and understand that life isn’t always easy or fair.

                          2. They Don’t Give Away Their Power

                          They don’t allow others to control them, and they don’t give someone else power over them. They don’t say things like, “My boss makes me feel bad,” because they understand that they are in control over their own emotions and they have a choice in how they respond.

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                          3. They Don’t Shy Away from Change

                          Mentally strong people don’t try to avoid change. Instead, they welcome positive change and are willing to be flexible. They understand that change is inevitable and believe in their abilities to adapt.

                          4. They Don’t Waste Energy on Things They Can’t Control

                          You won’t hear a mentally strong person complaining over lost luggage or traffic jams. Instead, they focus on what they can control in their lives. They recognize that sometimes, the only thing they can control is their attitude.

                          5. They Don’t Worry About Pleasing Everyone

                          Mentally strong people recognize that they don’t need to please everyone all the time. They’re not afraid to say no or speak up when necessary. They strive to be kind and fair, but can handle other people being upset if they didn’t make them happy.

                          6. They Don’t Fear Taking Calculated Risks

                          They don’t take reckless or foolish risks, but don’t mind taking calculated risks. Mentally strong people spend time weighing the risks and benefits before making a big decision, and they’re fully informed of the potential downsides before they take action.

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                          7. They Don’t Dwell on the Past

                          Mentally strong people don’t waste time dwelling on the past and wishing things could be different. They acknowledge their past and can say what they’ve learned from it.

                          However, they don’t constantly relive bad experiences or fantasize about the glory days. Instead, they live for the present and plan for the future.

                          8. They Don’t Make the Same Mistakes Over and Over

                          Mentally strong people accept responsibility for their behavior and learn from their past mistakes. As a result, they don’t keep repeating those mistakes over and over. Instead, they move on and make better decisions in the future.

                          9. They Don’t Resent Other People’s Success

                          Mentally strong people can appreciate and celebrate other people’s success in life. They don’t grow jealous or feel cheated when others surpass them. Instead, they recognize that success comes with hard work, and they are willing to work hard for their own chance at success.

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                          10. They Don’t Give Up After the First Failure

                          Mentally strong people don’t view failure as a reason to give up. Instead, they use failure as an opportunity to grow and improve. They are willing to keep trying until they get it right.

                          11. They Don’t Fear Alone Time

                          Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive.

                          They enjoy their own company and aren’t dependent on others for companionship and entertainment all the time but instead can be happy alone.

                          12. They Don’t Feel the World Owes Them Anything

                          Mentally strong people don’t feel entitled to things in life. They weren’t born with a mentality that others would take care of them or that the world must give them something. Instead, they look for opportunities based on their own merits.

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                          13. They Don’t Expect Immediate Results

                          Whether they are working on improving their health or getting a new business off the ground, mentally strong people don’t expect immediate results. Instead, they apply their skills and time to the best of their ability and understand that real change takes time.

                          More About Mental Strength

                          Featured photo credit: Candice Picard via unsplash.com

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