Best Booty Builder

Squat your way to a tight tush

After surviving the menopause transition, the only thing left sagging was my booty.

Always searching for exercises that I can do at home, I discovered squats were the best booty builder. All you need is space in the house, one dumbbell and a full-length mirror.

Your booty’s official name is gluteus maximus, and it is one of the largest and strongest muscles in the body. The primary function of this muscle is hip extensions meaning moving the thigh to the rear. The gluteus maxiums also moves your leg away from the centerline of the body. Basically, a strong booty makes it possible to move the leg, which gives us the ability to get around. It is an important muscle to keep strong.

The main reason most of us want a beautiful booty- it’s sexy. We all know men love to check out our booties, and to be perfectly honest…so do women (we are always comparing ourselves to other women, I wish we didn’t, but we do). Whether we are looking for the attention or not, who wants a droopy, fat, lumpy butt? It can be difficult for women to get a firm tush because we naturally store fat, especially around our bottom. Usually in our teens we still have a toned tushy because it takes a few years for the fat to stack up. Once the layer of fat settles in, getting a toned butt can be difficult. It is not impossible with dedication and a few squats added to your routine. Once you lose that layer of fat, your beautiful booty will pop out.

During menopause it is important to be healthy and strong. Once you develop a strong booty …it’s sexy!

Squats firm and tighten your tush all in one exercise, as well as tone the legs. You burn lots of energy in a short period of time with squats. If you have fat to lose around your buttocks, squats alone will not firm and tone the booty. You must incorporate healthy eating to lose the fat as you are firming the buttocks with squats.

The benefits of squats:

Higher percentage of fat burned while at rest
Potentially faster weight loss
Improved leg strength
Raised metabolism
Improved cardiovascular
Exercises the gluteus maximus, hips and thighs
Before you add squats to your routine, discuss any health concerns with your doctor. It is always important to start your exercise routine with light cardio to warm up your muscles.

Toning up a muscle requires progressive muscle resistance. Introducing more weight than the muscle can handle will help it grow stronger.

Three Booty Builder squats:
(Select one that is best for you)

Chair Squat
Dumbbell Squat
Assisted Squat

I suggest starting out with the Chair Squat. After you can successfully do 15 Chair Squats progress to the Dumbbell Squat. If the Chair Squat is too difficult, start with the Assisted Squat, then move onto the Chair Squat then the Dumbbell Squat. Rest one day between squat workouts.

What you need:

Space in your house
Full-length mirror
Chair, for the Chair Squat
Dumbbell, for the Dumbbell Squat
Towel, if you do the Assisted Squat

Squat Safety Tips:

Keep your heels on the floor
Stand with your feet hip or shoulder width apart
Keep your weight over the ankles
Always keep the knees lined up over your toes
During the exercise do not lock your knees
Do not go lower than 90 degrees
Keep your knees behind your toes
Do not arch your lower back
Keep your head and neck relaxed in a neutral position
Keep your shoulders back
When you start adding weights to your squats, start out with the lightest weight then increase slowly
Don’t forget to warm up with light cardio before doing your squat

Chair Squat

All you need is a chair and full-length mirror. The Chair Squat is a perfect exercise for beginners, anyone with weight problems or knee issues will benefit from the additional support of the chair during this squat. Stand in front of the mirror sideways to watch your form and make sure your knees stay behind your toes and heels on the floor. Breathe continuously, and don’t hold your breath.

Repetition: 1 to 3 sets of 10-15 squats.

Put the chair behind you, as if you were going to sit down
Stand in front of the chair
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Slowly lower your body, lightly touching the chair
Remember to keep those knees behind the toes as you squat, you may have to adjust the position of your feet in front of the chair
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.
When you get stronger, just hover over the chair when you squat down and hold. Do not actually sit on the chair.

Reminders:

Keep your back straight, no arching
Suck in those abs
Keep the knees behind the toes
Squeeze your booty as hard as you can when you come back up – the harder your squeeze the faster the results

Dumbbell Squat

When the Chair Squats become easy you are ready to progress to the Dumbbell Squats. It is the same move as the Chair Squat, without the chair and holding one dumbbell with both hands in front of your body. The extra weight offers added intensity. Start with the lightest weight and add, as you get stronger.

Repetition: 1 to 3 sets of 10-15 squats.

Just like the Chair Squat, stand with your feet hip or shoulder width apart
Hold the dumbbell with both hands in front of your body with your arms straight and elbows slightly bent
Bend your knees
Suck in your abs
Lower into a squat. Do not go lower than 90 degrees, and do not arch your back
Once you down as far as you can go, squeeze that booty as hard as you can and push up on a count of three seconds
Go to your standing position with bent knees and repeat 10-15 times
Do 1 to 3 sets
Rest for 60 seconds between sets with a gentle stretch. Bend over to touch your toes (it’s OK if you can’t touch your toes, I can’t) and breath deeply stretching for 60 seconds
The Assisted Squat

If the Chair Squat is too difficult for you, start with the Assisted Squat.

Repetition: 1 to 3 sets of 10-15 squats.

Wrap a good strong hand towel around a doorknob that is securely mounted into the door
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Hold on to the towel that is wrapped around the door knob with both hands
Slowly lower your body
Remember to keep those knees behind the toes as you squat. You may have to reposition your feet.
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.

I progressed from the Chair Squats to the Dumbbell Squats in two weeks, so advancement can be quick. My booty feels stronger, it still looks a bit saggy and lumpy, but I know I am on my way to a stronger healthier tush. If weather permits add power walking, biking or hiking to your weekly routine and burn about 150-200 calories in a half an hour.

Keep that booty moving!

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