Hi, welcome to my corner. Today we are going to deliberate on squats. These squats work outs are for the muscles of the legs and buttocks. They are necessary to achieve my weight loss. And this for our Friday morning exercise.
You need those fine shappy legs and butts, no problems, here we are. Just get up and follow my instructions. You gonna live your body 🥰.
Squats are the major ways to loose fat at the thighs and lower abdomen. And to achieve my weight loss goals.
Moreover, there are restrictions to this. If you are a very tall person, you need to be very cautious while doing squats. So that you don’t injure your knee joints. Do not squats too down like a shorter person.
Nevertheless, if you have serious knee injury, discuss with your doctor before squatting.
Squat is a gold-standard glute exercise. Squats are worth every ounce of effort. Go slow and controll focusing on good form, to target your backside in the most effective way.
Start with your feet shoulder-width apart and your arms down by your sides.
Begin to bend your knees, bringing your arms up in front of you and pushing your butt back as if you’re going to sit in a chair. Ensure that your knees fall out, not in, and stop when your thighs are parallel to the ground.
When you reach parallel, push up back to start with your weight in your heels.
Always repeat 3 sets of 20 reps.
👉 Reverse leg lift
The key to an effective reverse leg lift is to isolate the glute during the movement, letting it push your leg up toward the sky.
Lie facedown on the ground, resting your face on your arms bent in front of you.
Using your glute, raise your right leg off of the ground, taking it as high as you can while keeping your hips square to the ground. Flex your ankle throughout the movement.
Return to start.
Complete 12 reps on this leg, then switch. Complete 3 sets.
Not only will split squats work your glutes, they challenge your balance — another bonus.
Take a large step forward with your right foot and distribute your weight evenly between your feet.
Bend your knees and squat down, stopping when your right thigh is parallel to the ground.
Push up through your right foot, completing 3 sets of 12 reps.
Switch to your left foot and repeat.
This exercise works your entire posterior chain, including the glutes. Squeezing them throughout the movement will ensure good engagement.
Lie facedown on the ground with your arms and legs extended.
Lift your chest and legs up off the ground as high as they will go. Keep your neck neutral.
Return to start. Repeat for 3 sets of 12 reps.
Congratulations, your Friday gym session is completed.
Endeavor to warm up before exercise and cool down accordingly after. Refer to our previous posts for warm up and rules.