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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 9, 2018

                          27 Ways to Instantly Feel Better When You’re Down

                          27 Ways to Instantly Feel Better When You’re Down

                          Who has never gone through some ups and downs in the life? But some people can feel better in a quicker way than others because they’ve found their own remedies to heal the bad feelings.

                          If you haven’t found yours, these ways will help you instantly feel better and ditch that negative self talk when you’re feeling bad about yourself:

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                          1. Listen to the songs you loved when you were in high school or university, this will recall you of the old good times.
                          2. Write something. Write down how you feel as a way to express your thoughts if you don’t feel like talking to anyone.
                          3. Draw something. Draw anything you want because no one’s going to judge your drawing skills.
                          4. Read the postcards or letters your friends or family sent you before, remind yourself there are people who always remember you.
                          5. Silently think of a day or moment which you truly enjoyed and try to recapture that very first feeling. Was it the day of your graduation? The moment you traveled with your loved one?
                          6. Take out your photo albums and go over your childhood photos.
                          7. Cry when you feel like doing so. There’s nothing wrong with crying; cry out all your fear and stress and just face the truth after crying.
                          8. Sing loudly like no one can hear you. Do you know that in Japan, people always sing karaoke to relieve stress?
                          9. Cook a nice meal for yourself or for your family.
                          10. Read your previous diary entries and look at your great memories.
                          11. Dress up nicely to feel happier.
                          12. Don’t stay in your bed! Get your laptop or a book and sit in a coffee place.
                          13. Take a walk outside and feel the fresh air.
                          14. Sweat yourself! Go jogging or play some sports.
                          15. Pick up the musical instrument you used to play a lot and start to play it.
                          16. Tidy up your desk or wardrobe, you’ll feel good that you’re being productive and actually doing something.
                          17. Watch some funny videos, sure you can find a lot of them on Youtube.
                          18. Eat something you like, be it a chocolate cake, or an ice-cream. Just please yourself with the flavour you like.
                          19. Re-read your favorite book and write down the sentences or passages that you love.
                          20. Watch a new movie, there must be a movie which you’ve always interested in but had no time to watch it.
                          21. Do something nice that no one will notice, say picking up a rubbish in the street and throw it to a trash bin.
                          22. Call your best friend and just talk whatever you want! Human beings are social animals after all, connecting with people close to you will make you feel better.
                          23. Do voluntary work and help people in need, you’ll feel happy and satisfied.
                          24. Get drunk with your close friends at home – a safe place for you to get drunk and get crazy. Let loose and have fun with your very close friends.
                          25. Write an email or a note to a friend who you care about.
                          26. Get out of your routine life and meet new friends. Get out of your comfort zone! Meeting new people can give you new inspirations in life.
                          27. Look into the mirror and smile. Act like today’s already a wonderful day. How we act affects how we feel. It’s difficult to go on feeling sad if you’re trying to smile!

                          Remember:

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                          It’s not what happens to you, but how you react to it that matters.  — Epictetus

                          If you want to feel better, change what you’re doing because obviously what you’re doing doesn’t make you happy!

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                          Featured photo credit: Unsplash via unsplash.com

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