Every woman, regardless of age, wants her figure to remain slim, fit and harmonious for as long as possible, but not everyone can cope with this task.

One of the most problematic areas of the female body is the gluteal muscles, it is they who accumulate a considerable amount of fat deposits, which significantly spoil the beauty of the female figure.

In order for this part of the body to have an appetizing taut shape and the desired volume, it is necessary to master the technique of correct squats, because it is these seemingly standard and basic exercises that allow you to have harmoniously developed muscles of the buttocks and legs.

Strong, beautiful and developed, this part of the body will make you feel comfortable, seductive and, of course, physically healthy.

To understand why squats are so necessary for a spectacular result, you need to delve a little into the physiology and structure of the gluteal muscles. As it turned out, due to the vertical position of our body, it was the gluteal muscles that became the most massive and developed, it is she who helps to unbend the pelvic region.

But it so happened that it is worked out and strained well only when a person performs enhanced walking or running, which in everyday life, as you probably already noticed, does not happen so often. A sedentary and sedentary lifestyle leads us to the fact that the largest and most prominent muscle of our body is constantly at rest, which means that it loses its tone and size, the butt decreases and becomes completely flat.

That is why, in order to develop it and bring it into the necessary tone, it is extremely necessary to load it with additional loads, which, no doubt, will require a lot of time and effort from you, but believe me, the impressive result is worth it.

If your goal is to lose extra pounds in the pelvis and abdomen, as well as give this place a beautiful and elastic shape, then squats are exactly what you need. In order to achieve your goal, you need to know how to squat correctly in order to pump up your buttocks, because, if you didn’t know, not all squats can be beneficial, some can even harm!

There are more than a dozen different ways to squat, each specific exercise in a certain way affects the muscles of the buttocks, pulling up one or another part of it.

We comply squat technique
It happens that there is a desire to have toned and strong buttocks, but there is no opportunity to go to the gym, but this does not mean at all that you will have to give up your dream.

It is good to lose weight and pump up the gluteal muscle at home, with the help of squats it will not be difficult to do, the main thing is to know how to perform them correctly, because even one careless movement can lead to a rather serious injury, after which you will hardly want to return to training soon.

The shape of the gluteal muscles, first of all, depends on their degree of development, the amount of fat deposits and the shape of the pelvic bone. If we are unlikely to be able to fix the latter, but various squats will help to fix everything else in the best possible way.

The benefits of squats are not only in a beautiful and toned butt, there are a number of other indicators that encourage all trainers in the world to include them, even in the most cutting-edge and progressive fitness programs.

Proper squatting contributes to the normalization of hormonal levels, without which muscle growth is impossible, as well as to the improvement of metabolic processes, which affects the health and well-being of the human body as a whole.

Over time, by systematically performing such exercises, you can achieve more flexible and powerful muscles that provide their owner with a charge of vivacity and positive for the rest of the day.

How to do squats correctly?
To achieve visible and positive results, you must follow some rules while doing squats, otherwise you risk harming yourself. General recommendations are:

During the exercises, try to constantly tighten the abdominal muscles, so they will form a muscle corset around the waist and fix your spine.
Be sure to keep your back straight, it can not be rounded or arched, otherwise the result will be small. Remember, the distance from the coccyx to the crown should become a single and straight line.
The heels should be firmly glued to the floor.
A very important point is proper breathing. Try to breathe evenly and in time, without holding it, go down while inhaling, and while straightening, exhale.
Some fitness instructors recommend squatting so that the legs form a prima angle at the knees, in their opinion, Going deeper doesn’t make any sense. But still, if your stretching and development of the spine allows you to lower the pelvis deeper, do not worry and squat deeper, the main thing is that you continue to follow the three rules listed above.
Squat Variations You Might Use
It is believed that the most effective for girls, but also one of the most difficult, is squatting with a barbell, because it is weight lifting that allows you to build muscle mass, get rid of excess body fat, and, as a result, pump up a beautiful ass.

The fact is that such an exercise can cause severe physical stress, as a result of which the pituitary gland begins to work, producing hormones. Only under this condition, muscle mass begins to grow, and performing primitive swings or light squats, you affect the muscles too little, and therefore do not expect an impressive result.

Squatting with a barbell must be done carefully, it is best that this process is controlled by a specialist, otherwise there is a huge risk of damage.

The ideal weight for the average girl is about 30 kg if it is a barbell, and 10 or 15 kg if it is dumbbells. The legs must be spread so that the socks look a little to the sides, no more than shoulder width apart, the back is even, the barbell is on the shoulders.

We bend our knees to such a level that the hips are parallel to the floor, the pelvis is slightly retracted back. We make sure that the knees do not go beyond the foot, the emphasis should be placed, to a greater extent, on the heel.

Depending on your own physical form, you can do from 10 to 30 exercises, after which we freeze on half-bent legs for another 5 seconds and straighten up. After that, it is necessary to repeat the set 2-3 more times, without interruptions.

If you have been exercising at home or recently, then dumbbells instead of a barbell may well be suitable, they do not require the presence of a trainer and squats are easier to perform. Dumbbells can be held in lowered hands, legs apart shoulder-width apart and lowered in the same way as in the previous exercise.

If you want to tighten the inner surface of the thigh, then the plie exercise is ideal for this purpose. When it is performed, the legs are moved apart as wide as possible, the arms with dumbbells are lowered forward, the heels are placed on the line along with the knees. From this position, squats, the back must be kept in a straight position.