2 of 6 in Series:
The Essentials of Day 3 of Your Ten-Minute Tone-Up
If you want great buns in a minimal amount of time, be sure to add squats to your workout routine. Squats tighten your buns and also work the thighs. Experts give this exercise a high rating.
Stand tall with your feet hip-width apart. Your arms should be down with palms resting on top of your thighs.
Hold your abs in tight and butt tucked under.
With bent knees, slowly squat or lower your body down as you reach your arms out in front of you up to shoulder level. Stop squatting when your thighs are parallel to the floor. Slowly return to start.
Do five to ten repetitions. As you progress, work up to 10 to 20 repetitions.
Pretend that you’re sitting down in a chair. This helps you perfect the move. Remember to stop to avoid falling down! Push your weight into your heels rather than the toes. This emphasizes the butt muscles instead of the quads. See if you can wiggle your toes in your shoes while performing your squats. If you can’t, you are putting too much weight on the balls of your feet and not enough on your heels. Shift your weight accordingly.
Use these other options to adapt the exercise to your fitness level:
*Use a chair: If you are a beginner, place a chair behind you. Sit back into the chair briefly for support before you return to start. Be careful not to rock back and forth during this move. Doing so uses momentum rather than muscle. Momentum does nothing for the butt.
*Use weights: Beef up this butt move by holding a dumbbell in each hand. Keep your arms at your side for the entire exercise.
dummies
Source:http://www.dummies.com/how-to/content/how-to-tighten-your-buns-with-squats.html
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