She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
Do you want a bigger booty? Why not try squats! This is a statement you’ve definitely heard more than once from trainers, self-styled fitness experts, and influencers. There is a squat craze going on all over social media. You fire up your Instagram and immediately see people churning out squats. You go to Pinterest and you are bombarded with all kinds of squat challenges. And let’s not even bring up the bottomless void of content that is YouTube. With all that, there are certain questions that will undoubtedly come up. Questions like do squats actually work to give you that D shaped booty? If so, how many squats a day to see results?
Squats are not just something you rush into. This is because there are so many dynamics associated with squats: their types, ways to perform them, intensity, frequency etc. With that said, before the end of this read, we will answer all your questions in regards to squats.
I know most people want to do squats so that they can have a bigger and better-shaped booty. It has gotten to a place where people think that squats are only good for that. It is even rare to see men doing squats because of that misconception (7). There are many reasons people of each gender should do squats. Here are some of the reasons.
When you do your squats correctly, you will notice that your joints are engaged, namely your ankles and knees. Squats are your ticket to stronger joints which will shield you from injury and some joint-related diseases (2).
Doing squats helps strengthen your core. You should note that strengthening your core and doing squats go hand in hand. The more squats you do, the stronger your core (2). Having a stronger core makes you able to do your squats better. Hence if you want a strong core, joining one of the numerous squat challenges out there might be just what the doctor ordered.
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When it comes to squats, there is something for everyone. There are so many types and variations of squats that you can never get bored. There are squats recommended for every gender, every body type, people of every age and so on. With squats, you can never get bored; you can only get tired.
Most of these other types of exercises require you to be at a particular place either the gym, a field or even a sports centre. Some require you to have equipment. The best thing about squats is that they can be done anywhere at any time. Are you wrestling with the afternoon slump in the office? Lost for motivation on a lazy Sunday at home? Waiting for the oven to ding or for your washing machine to do its job? Why not do squats!
Most people are usually cross-training, and if they don’t, they should be. What is cross-training, you may ask? This is when you train all across the board. A good example is a cyclist that goes swimming, does yoga and lifts weights instead of strictly staying in one lane. Cross-training is important because it (12):
How do squats help with this? For you to effectively cross-train, you need to have a strong core and lower body. Squats are exactly what you need to achieve that.
Squats help shape your legs and your booty, and hence you end up looking fantastic (2).
When you do your squats correctly, you are able to strengthen most of the muscles in your legs. As you lower yourself down during a squat, you are primarily working your hamstring (3). When you stand up during your squat, you are working muscles like the glutes and the quadriceps.
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There are different types of squats. This is what makes squats one of the go-to exercises. With that said, what are the different types of squats?
This is the squat that we can say paved the way for all other variations of squats (1).
How to do a basic squat:
To perform this squat you (9):
This is advisable for people who have hip or knee problems (1). This is because the wall will help offer extra support.
To do this you need to:
To do this (9):
This type of squat is a bit advanced (1). This is because it is done using one leg.
How to do a pistol squat:
Just like the other variation discussed above, this also requires you to do it using one leg.
This is how you do the modified pistol squat (9).
This is the basic squat with an added kick to it (1). This type of squat helps increase your balance.
How to do it:
To do this you need to (1):
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This helps increase your endurance. It is basically a squat with walking attached to it (1).
To do this you need to:
This is also called the sumo stance (4).This is because of how wide you have to put your feet while doing it. It helps activate the muscles of the inside of the thigh.
To do a Plié squat you (1):
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If you are wondering how many squats a day to get a peach booty you should do, then you are in the right place. Squats are the best exercises you can do in order to get a thick butt. This is because they target all the gluteal muscles, as they work out your legs as well.
It should be noted that there is no magic number of squats you should do in a day to get a big booty (5). What actually matters when it comes to squats is the frequency of the squats and the intensity. These are some of the things you can do for a bigger booty:
There are two types of muscle fibres that everyone has. We have the fast twitch and the slow twitch (6).
The slow twitch muscle fibres are for endurance, while the fast twitch muscle fibres are for power. You need to target both of these fibres if you want to see a significant difference in your butt size and shape.
A good way of doing that is by doing a minimum of three sets per exercise. You need to vary the number of reps from five to fifteen. Try as much as possible to use heavier weights when you are during shorter sets compared to longer sets. To tell if you are using the correct weight, you should have difficulty in finishing your sets. If it is easy to finish your sets, then you are not using the right weights. Your muscles should also be exhausted.
A regular work out frequency is also important. Performing squats every day can be unproductive. You need to incorporate rest days in between (6). It is advisable to perform high-intensity squats twice a week and leave about forty-eight to seventy-two hours for rest.
According to James Shapiro (10), who is a certified personal trainer in the city of New York, you need to vary your squats in order to get the best results. When you vary your squats, you are able to grow your glutes (gluteus muscles). It is for this reason why variation is vital. Don’t just stick to the basic squats, incorporate different types of squats into your workout. Try the Kang squat, the goblet squat, wall squat together with the basic squat.
It should be noted that the results are not immediate and not the same for everyone. In case you are not getting the expected results, you should always consult an expert (8).
As seen above, the answer as to how many squats a day you should do to get that peach booty is all dependent on you the individual. There is no exact number as different people get different results. What you should concentrate on is knowing how to perform the squats correctly.To also achieve the booty results, you should work on the intensity of your squats and the frequency of your squats. Try as much as possible to incorporate different variations of squats for even better results.
Squats often work the lower body muscles. These muscles include the glutes, hamstrings, the calves, the abdominals and quadriceps.
There is no exact number of how many sets of squats you should do every day. It all depends on your individual goals and advice from an expert. However, most experts agree that you should try doing three to five sets of ten squats in a week (11).
You should at least do three sets of fifteen repetitions of squats every day to lose weight. Squats are a type of strength training exercise. This means they increase your muscle mass. The more muscle mass a person has, the faster their metabolism is. The faster your metabolism, the faster you burn calories. This is how squats help one lose weight.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this