• April 25, 2024

To have a perfect buttocks is not necessary to resort to plastic surgery, if you do squats in a correct and constant, you will develop this part of your body incredibly.

Squats are the strength exercises par excellence to strengthen and develop the muscles of the lower body, so you can tone the legs, reduce the waist and even increase buttocks .

In addition, the squats stimulate all the deep and stabilizing muscles of the trunk and pelvis, so you can not only increase buttocks naturally, but also define them because you work the hamstring muscles (back of the thighs) and the quadriceps (anterior part).

Types of squats

There are different types of squats that help you increase your buttocks . The most important thing is that you start to vary the effort, the repetitions and you increase the series as the weeks go by for better results, according to the British Journal of Sports Medicine.

1. Free squat or air squat

It balances the body with the arms and concentrates to the maximum the tension in the legs, because the weight is totally free and they are the ones that have to lift it with their strength. In addition, it allows to run deeper courses and make the muscles work with more intensity.

2. Free squat with variation

Two good variations of the free squat are with jump and with plyometric support, in which, after fully stretching the legs, raise one of the knees and keep on one foot. In this way you exercise the hip and ankle balance, besides they are very effective in increasing buttocks.

3. Squat without weight with fitball

It is done with the fitball ball that you must place on your back and roll on the wall. Simply raise your own body weight, which allows you to adapt to the type of effort and define the muscles.

4. Squat in machine

The machine forces us to adopt a certain position and helps carry out the exercise without including variations. The weight is supported by the machine, so you do not have to worry about the posture or the balance.

5. Tension squat

It is similar to the free one, but in this one the legs are not stretched in the final position, but ¾ parts of the movement are performed, both in a descending and ascending way, an effort that optimizes the muscular contraction with great results.

In addition to this type of squats, there are some more that will help you increase buttocks , and are those that involve weight or bar load. However, it is important that before you learn to master the technique, as well as gradually increase muscle load with weight.

If you are consistent you will see faster results in your body. Transform your body!

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Video Medicine: Top 10 BEST SQUATS Variations (April 2024).