Summer may be coming to an end but that doesn’t mean the focus on building a nice round, toned booty is ending! I started a summer squat challenge, challenging myself, and others, to 100 squats a day every day of summer. This challenge has been fun and proved that this powerful and versatile movement can work magic, as long as we do. It is refreshing to see that indeed the squat sure does work to build a great backside!
You know me, I love my no gym exercises and workouts. I have noticed some incredible changes to my backside by incorporating 100 squats a day consistently throughout summer. A common question that comes up is if squatting every day will limit results since our bodies adjust to anything we do regularly. The answer is simply no. As long as you are constantly changing it up and challenging your body with different squat variations, your body (booty) will keep responding.
Working out at home and with limited equipment means you have to get creative with your workouts and exercises otherwise your body will plateau and more than anything you will get bored! Stimulating your muscles in different ways will keep your body responding and mind in the game. Check out a few fun variations of the squat I have incorporated into my daily squat challenge. Have fun join me in the final weeks of summer with 100 squats a day. It is never too late to jump on board and make changes to your backside! Happy squatting.
Try 10 reps and 3 sets of the following squat variations.
1. Eagle Squat
Anyone who may have perfected a basic squat may want to challenge yourself with this yoga infused squat variation. Start by standing with your feet close together. Bring your arms up overhead then bring your right elbow underneath your left elbow, wrapping your right hand around your left forearm until your palms are together to touch. Then, shift the weight to your right foot and lift your left leg up and over your opposite leg, wrapping your foot around the back of your left calf. Once you have your balance, squat down as low as you can. Return to the starting upright position and repeat the squat movement, staying bound during the entire squat. This is definitely a challenging squat variation that tests your balance. Go slow and really focus on the mind muscle connection.
G-Tip: Be sure to push back your glutes and rise up and down in a straight line, without leaning too far forward and throwing off your balance. This is an advanced movement that really tests your balance and focus. Go slow, take your time and start with a few reps before working your way up to the full 10 reps.
2. Crossover Squat
Start standing with your feet crossed over one another forming an X with your legs. Place your hands on your hips and lower down into a squat position, pushing your glutes back throughout the entire movement. Stand back up and repeat the movement until you have completed 10 reps. Switch legs then repeat another 10 reps with the other foot forward crossed over.
G-Tip: This movement also tests your balance so be sure to go slow and focus on core stability. Engage the inner thighs as you perform the squat, as this movement really works the inner thighs too.
3. Squat with Heel Lift
This is just like a basic squat with your toes turned slightly out but with one foot up on your toes. Start with your feet wider than shoulders width distance apart. Lift up your heel and come up on your toe on one side. Bring your hands to touch in prayer position or cross at your chest. Lower down into a regular squat then raise yourself back up to the starting position focusing on side that doesn’t have the heel lift. Perform 10 reps then switch sides lifting opposite heel and doing the same movement for 10 more reps.
G-Tip: This is a fun variation that can also be performed by switching from side to side with each squat so you shift up on your right toe then on the next squat drop that right heel and lift your left heel. (see video)
Remember, as you perform these variations of the squat, form is KEY! Always focus on keeping your chest lifted and not rounding forward. Push your glues back as if you were sitting in an imaginary chair. Finally, keep your core engaged. Even though you aren’t directly working your abs, they are being indirectly worked by helping you stay balanced and grounded.
Happy Squatting!
