These four squat exercises for women are some of the best exercises available to tighten and tone the butt, hips, and thighs. Unfortunetly, those are often the areas women tend to have more trouble with.
Squats activate the muscles in the lower body and they also force the core muscles to work extra hard keeping good balance. Squat exercises are extremely simple to do and can be done almost anywhere to effectively add slimming muscle and burn lots of extra calories.
Many fitness professionals say that squat exercises will work your midsection better than the most popular ab exercises like crunches and sit-ups.
4 Squat Exercises for Improved Tone
Body Weight Squat
Stand tall with your arms straight out in front of you at shoulder level.
After engaging your core, bend your knees and lower your body down pushing your hips back like you are going to sit in a chair. Your upper legs should be parallel to the floor.
Pause briefly and slowly push yourself back up to your starting position.
Kim Demonstrating the Body-Weight Squat
Keep your head up, your hips pushed back like you are going to sit in a chair, and push your chest out so your body stays in a straight line.
Goblet squats are one of the better squat exercises for women. This type of wide-legged squat does a great job of strengthening and toning the inner thigh and butt muscles. It also does a great job of opening up the hip joints for improved balance and flexibility.
Stand with your feet shoulder-width apart and hold a dumbbell vertically at the center of your chest. Have your elbows pointed outward to the sides.
Push your hips back as you squat down and make sure to have your weight on your heels and your back in a straight line, not leaning forward.
Squat down until your hips are below parallel or as far down as is comfortable. Your elbows should be touching the inside of your knees (they can push your knees outward).
With your body weight on the back of your heels, push yourself back up to the starting position, squeezing your glutes on the way up.
Squats are great for working almost all of the muscle groups in the lower body. They effectively tone the quads, hamstrings, and calves and also tighten and lift the butt. They have always been considered an extremely convenient exercise that can be done in almost any location whether at home or on the road.
Doing squats increases the strength and flexibility of the ankle, knee, and hip joints. By squatting down, your body has the chance to really open up the hips which tend to get overly tight as we sometimes can become less active.
Squats have always been one the best lower body exercise to use multi-muscle groups and burning lots of calories. By adding weights, it activates the muscles of the upper body and turns the squat into a total body exercise.
I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum