Does it bother beautiful ladies when men have “backward” thoughts towards them? And more precisely, interest in the view, so to speak, “behind”? Well, for the sake of decency, you may be indignant …

But it’s so nice when the zone, which is considered to be problematic, is in perfect order and causes unfeigned admiration! The buttocks (after all, it is about them, you guessed it, that we are talking about) are perceived by many as the most sexually attractive part of the body.

The benefits of squats for the buttocks
In addition to the obvious, well-known benefits of these exercises, there are those that most of us do not even think about. So:

Squats are the most effective form of exercise for the buttocks. The muscles are getting stronger, which means that the “fifth point” becomes more prominent and seductively rounded.
The blood flow in the pelvic area improves, microcirculation in the tissues becomes more active. This is good in itself, but it also gives such a wonderful side effect as skin elasticity, reduction, and even disappearance of cellulite manifestations.
Strong gluteal muscles, along with the muscles of the back, abdominals, and legs, help to keep the body confident when walking and maintain correct posture (we have already written about how to improve posture).
If we are talking about the muscles of the back, abs and legs, then squats strengthen them too. After all, in fact, these exercises give a strong strength, and cardio load. When you get up from a squat, even if without weights, you are in any case lifting a weight – the weight of your own body.
So it turns out that squats for the muscles of the buttocks do not have the highly specific focus that is usually attributed to them. They, in addition to what you can read about on our website, help not only to reduce the hips and buttocks, but also to strengthen the body as a whole.
Contraindications
They exist, and this needs to be said separately. Such a “plus” of squats, as a strength component, can turn into an obstacle to exercise.

It is important to remember: the presence of diseases of the knee joints, the spine (sciatica, hernia, and others), varicose veins, cardiovascular ailments necessarily require a doctor’s consultation!

Only he can decide which types of squats are shown to you, and which ones can provoke an aggravation.

How to do squats for the buttocks

We sincerely hope that you, dear friends, are trying to take care of your health and you can start exercising sooner.

In this case, as with any exercise, you should follow the recommendations of specialists.

To protect the spine and knee joints from damage, the back should be kept straight during squats.
For the same reason, you should squat to an imaginary line where the hips are parallel to the floor and the knees are bent at a right angle. A deeper squat is a serious test and is only allowed for experienced athletes!
You can’t take your heels off the floor!
The squat is done on the exhale, lifting – on the inhale.
The number of squats for beginners is from 10 to 40, depending on the general condition and physical form. You can break the exercises into 2-3 sets. Those who are more prepared should be guided by their feelings: working “through I can’t” can be harmful!
It is better not to limit yourself to training only with squats. They should be included in complexes or performed separately several times a week.
Types of squats
Now, armed with knowledge of how to do squats for the buttocks, you can start exercising.

When choosing exercises, you should also consider the degree of your preparedness.

Classic (regular) squats. This technique is firmly rooted in our memory from childhood. We put our feet shoulder-width apart, while our hands are on the belt or in front of the chest. Started!
Squats are not only for the buttocks, but also for the inner side of the thigh – the so-called “plie”. The term ballet, and the technique itself, is borrowed from choreography. The legs are widely spaced, the socks are necessarily divorced to the sides. We descend preferably to the maximum – to the parallel of the hips with the floor. Trump “plié”: this exercise does not overload and does not pump up the quadriceps muscle, which means it preserves the femininity of the hips.
“Scissors”. In addition to the main purpose, the exercise also improves coordination. At first, you can perform it relying on a gymnastic stick or chair. Starting position – support on one leg, the other set back. Bend the back leg and lower the knee down, but do not touch the floor! The supporting leg is also bent – so that the knee is exactly above the heel. For starters, 10-15 squats per leg will be enough.
“Near the wall”. This exercise relieves the load on the spine, as if redistributing it to the knees. Therefore, in case of problems with the knee joints, it is better not to fulfill. You need to stand close to the wall, arms along the body. Lower yourself, keeping the back of your head and back against the wall, until you are in a position as if you were sitting in a chair. Stay in it for as long as possible and return to the IP.
If the load is not enough, all squats for the buttocks can be done with weights – dumbbells, barbells. In this case, the number of exercises is recommended to be reduced. Weight is selected individually, but should not exceed 15 kilograms.
There is another interesting way to train. Remember – from a nursery rhyme: “Baba walked, walked, walked, found a pie, sat down, ate, went again.” So you, like that woman, can squat all day long. There – 10 times, there – 10 times. It seems quite a bit, but for the whole day it will be typed decently!