2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Squats are a great way to keep your lower body toned. This natural exercise for the body does not require additional equipment and at the same time involves many muscle groups at once. But doing 100 classic squats is quite boring and can only be done by few. Another thing is 10 to 10! This set of exercises will take less than 10 minutes, and the results will be noticeable in 1-2 weeks.
Safety engineering
Before performing the complex, be sure to do a warm-up: it will help make the muscles more flexible, and the workout more effective. Plus, it will reduce the likelihood of joint damage.
For the best study of the gluteal muscles, squats should be performed as deep as possible. To avoid damaging your knee joints, do not make sudden movements.
General recommendations for implementation
The workout works out the lower body: legs and buttocks. But keep a close eye on the top too:
- tighten your stomach;
- straighten your back;
- look straight ahead.
Do each exercise 10 times with minimal rest breaks.
No additional equipment needed. In fact, even a form is not needed. If your clothes do not hinder movement, you can perform this complex anywhere: at home, at work or on vacation.
1. Regular squats
Regular squats improve the condition of all leg muscles.
Get as low as you can. But make sure that your back remains absolutely straight. The back angle should be approximately the same as that of the shins. Distribute the weight evenly between the heel and toes.
2. Plie
Plie helps to make the legs slim and the buttocks more rounded.
Turn your socks to the side. Ideally, you should form one line of your feet, but the pivot angle depends on your flexibility and coordination of movements. Smoothly lower yourself as deep as possible, feeling the tension on the inner thigh. Do not put your head down or look at your feet.
3. Squats and side leg raises
In addition to the leg muscles, lifting the leg to the side involves the oblique muscles of the abdomen and lower back.
Raise your leg as high as you can without tilting your body to the side. Do 10 reps, alternating legs.
4. Carousel
Rotating the pelvis allows you to work more deeply on the inner thigh.
Going down to the right foot, go up through the left. Change direction. Sink as deep as you would in a regular squat and keep your back straight.
5. Squats and leg raises
Raising the leg from a standing position allows you to additionally work out the back of the thigh, buttocks and abdominal muscles.
Remember to keep your back straight while squatting. Do not bend forward when you take your leg back. Do 10 reps, alternating legs.
6. Deep squat with triple spring
Normal squat, complicated by swinging at the bottom.
Sitting down deeply, make a movement of the pelvis up and down with an amplitude of no more than 10 cm. Then, smoothly return to the starting position. Despite the tension in your legs, try to avoid jerking when lifting.
7. Sumo + kick
A deep squat, and then lifting and turning the leg in a circle, put additional stress on the muscles of the buttocks, as well as the inner and back of the thigh.
Raise your leg about 45 degrees. Try not to bend your leg while lifting, and your back during deep squats.
8. Side squats
From the starting position (standing), take a step to the side and lower yourself as deep as possible. Try to put your feet as wide as possible.
This will allow you to maximize your inner thighs and lower glutes.
9. Skier squats
The bouncing movement in the lower position works deeper on the back of the thigh.
Sitting down deeply, do two swinging with the pelvis with a small amplitude and return to the starting position. Take imaginary ski poles in your hands, but do not jerk.
10. Jump squats
Final plyometric exercise: Deep Jump Squat. Plyometric exercises help to form a harmonious figure and avoid overdeveloped buttocks.
Jumping as high as possible, do the exercise at the highest possible pace. But at the same time, make sure your squats are deep.
If this is too easy for you:
- repeat the complex (1-3 times);
- take a weighting agent (dumbbells, bottle, zucchini or chihuahua).
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