Beautiful legs, a toned stomach and firm buttocks - every representative of the fair sex dreams of such a figure. A squat program for girls designed for 30 days helps to achieve a similar effect.
As a result of regular exercise, the muscles of the buttocks become more convex, the lines of the hips become smoother, and fat disappears in the lower abdomen. With such a figure, you can look impressive in the summer in a dress or swimsuit, a short T-shirt and shorts, and also look elegant in the winter, wearing trousers or jeans.
The squat technique is very simple, but, as domestic and foreign fitness trainers say, it really helps to make your body amazing. Plus, different squats add a lot of variety to your workout routine. The main thing is to follow the recommendations of sports gurus who tell you how to do squats correctly and safely.
It is also necessary to take into account that you will have to challenge yourself and test your willpower, revealing the potential of your body.
Squat program for girls - 7 basic exercises
A set of basic movements that strengthen and build the muscles of the lower body consists of 7 basic exercises:
Basic squat
Standing straight, feet shoulder-width apart, lower yourself as low as possible, pushing your hips back. In this case, the upper part of the thighs at the very end point should be parallel to the floor. (In this case, the muscles of the buttocks and back of the thighs receive the highest load).
Pause, then slowly push your body forward and up to the starting position (IP). To avoid getting bored, you can perform these movements at home while dancing to music.
Pistol
Standing straight, extend your arms forward at shoulder level, parallel to the ground or floor. Raise your left leg forward and keep it straight. Pull your lower body back and lower your body as far down as possible. Pause, linger, and then return to the IP.
Jump Squat
Interlock your fingers at the back of your head, pulling your elbows back so they are aligned with your body. Bend your knees as you prepare to jump, then jump as high as you can. After landing, squat down and repeat the explosive jump again.
Plie squats with barbell or bodyweight
Hold the bar behind your head in the upper back (or keep your hands on your waist if you don’t have a sports equipment). Perform a squat with your legs positioned like a sumo wrestler.
This position is also called “plie”, when the legs stand at a distance twice as wide as in the shp. (Place your feet as far as possible, turning your toes apart at an angle of 30-45°.
4a. Squats with raised heels
Take the IP as in the previous exercise, grabbing the bar from above or clasping your hands behind your head. While squatting, we raise our heels (as if standing on heels) and hold them in this position until we take IP.
Straight squat with weights
We hold dumbbells or a barbell plate in outstretched arms at chest level, facing each other. We perform squats with straightened arms.
Split squats
Hands with dumbbells are lowered along the body. When performing squats with dumbbells, we cross our legs, placing the left in front of the right (as in lunges). We lower ourselves slowly, pushing the “fifth point” back as far as possible. We pause, then return to the IP.
Switch legs to the other side and repeat the exercise from the beginning.
Dumbbell Squats
We hold the dumbbell in bent arms, pressing it to our chest, as if we were holding a heavy cup. Tighten your abdominal muscles and lower your body as far as possible, pushing your hips back and bending your knees. After a pause, we return to the IP.
Front squats are also very good (when the weight of the apparatus is held on the shoulders, touching the upper chest, that is, in front of you). This is the best option for girls with weights, barbells or dumbbells who are not interested in gaining weight, but in pumping and toning their legs.
The main load in such squats goes to the quadriceps, hamstrings and gluteus maximus muscles, and the rest are involved in stabilizing the body. These loads are good for beginners mastering technique and improving body balance.
As you can see from the description of the exercises, in order to get a “cat” spine, a Brazil nut-shaped butt and a flat tummy, you do not need to have any special athletic training. The benefits of squats are achieved by regular loads on the muscles of the back, abdomen, hips and buttocks for both experienced athletes and beginners.
What muscles are involved?
Now, dear ones, let’s talk about which areas of the body you should pay special attention to. To figure out how to effectively squat to benefit your buttocks, we need to know how the muscles of the butt are structured.
The soft spot calves consist of three parts: the gluteus maximus, the gluteus maximus, and the gluteus minimus.
The first one shows the shape of the butt, being the largest. The other two are under the big one. Their functions are to lift and round the sirloin. Together, they allow the body to move, straightening it, moving the hip to the side and back. Here, in short, is what parts we will work on to form a beautiful, toned butt. Attention! If you doubt that your knee joints are completely healthy, consult a doctor and make sure that you can put full weight on your legs. Only then proceed to active (limited) actions.
Tips on how to breathe properly when squats
Fitness and medical professionals recommend inhaling as you go down and exhaling as you go up while doing squats . This mechanism is ideal for low loads (3 sets of 10 squats) or intense loads with a large number of repetitions. But in cases of squats with a heavy barbell, this method of breathing is contraindicated.
When a bodybuilder needs to squat with a heavy weight (more than 80% of the maximum), it is recommended to inhale, hold the breath and complete the repetition. And only then exhale slowly , squeezing out the remaining air as much as possible with your abdominal muscles.
HOWEVER! Holding your breath during a squat for more than a few seconds is unacceptable. This leads to sudden surges in blood pressure, increasing the risk of cardiovascular problems.
It's also worth taking a simple test to determine if you're breathing correctly. To do this, place your hand on your stomach and the other on your side, under your lower ribs. Do you feel the rise and fall of your abdominal volume and lateral expansion of your lower ribcage? When you inhale deeply, the diaphragm contracts and moves down toward the stomach.
But! If, when inhaling, predominantly the upper part of the chest rises, then this practically does not increase the volume of the intra-abdominal cavity and the diaphragm is not used. As abdominal pressure decreases, spinal stability decreases, leaving ligaments and intervertebral discs vulnerable. That's why powerlifters often use the sound "shhhh" to slow down the decrease in pressure inside the abdominal cavity.
Curtsy squat
This type of squat or cross lunge helps to get a good workout on the buttocks and thighs. Crossing the legs is not familiar to the body, because of this the muscles begin to work in a new and more effective way.
In order to really get results, but at the same time not to lose interest in exercise and not to overload the muscles, a specific program is drawn up, which, for convenience, is drawn up in the form of a table and fixed in a visible place. So, a table of squats for 30 days for girls will contain not only training days, but also rest days - every three training sessions. These days it is recommended to train other muscle groups to keep all the muscles of the body in good shape.
Step-by-step 30-day squat program for girls
When choosing a suitable squat regimen that you will have to stick to for a month or longer, you first need to determine your level of physical fitness.
Thus, girls under 30 years old who can easily perform 49 or more squats in one approach are assigned the “excellent” . Those who do 44-49 squats get the “very good” . Those who can squat 36-43 times in one set are “good” . Those who rarely do exercises and perform 26-35 squats at a time are given the “medium” . Those who complete less than 25 squats receive the “beginner” and start from scratch.
The most popular squat scheme is designed so that, starting with 50 squats a day, by the end of the month you will reach 250 squats. Their number increases daily (by 5 at the beginning and up to 20 at the end). Every fourth day is a day off.
For example, the first three days look like this: 50-55-60, rest; the next – 70-75-80, rest; further – 100-105-110 and 130-135-140, respectively. After another pause: 150-155-160; further – 180-185-190; then - 220-225-230. And at the end, 240 and 250 squats are performed for two days.
Another program suggests performing different loads, including single-leg pistol squats and others (from the list of exercises above), limiting yourself to 50 squats per day to start with. Two sets of 15 reps and 2 more sets of 10 squats on the first day. This squat program is suitable for beginners to improve their physical fitness. The second day looks like this: 16-15-13-11 (total of 55 squats per day), the third - 17-15-15-13 (60 repetitions), then the rest day. In this scheme, on the last day of the month you can also achieve 250 squats using different types of loads.
No less popular is the squat program, which starts with 30 repetitions per day (6 types of 5 approaches). And then it looks like this: 45-55 days off; 75-90-120; then -120-90-110; then 150-95-100 – day off. Next stage without rest: 150-125-150-100-115-125-100-70-140-170-95. After this, rest and the final stage: 140-100-160-145.
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Beautiful posture
Due to the fact that the “chair” exercise involves fixing your back against the wall, a person gradually develops a good habit of keeping his back straight all the time. Within a couple of weeks from the moment you start doing this exercise, you will begin to notice how well your shoulders are kept back and your back is straight.
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Among other things, when performing the “chair” exercise, you stretch the spine, straightening it. The fact is that by bending your knees to a right angle, you stretch the “stale” vertebrae. All this also affects the beauty of posture and is an excellent prevention of intervertebral hernias and any problems with joints, which after 35 years people begin to encounter more and more often.
Do not forget that the consequence of regular and correct performance of the “chair” exercise is the development of the vestibular apparatus, as well as the development of a normal sense of balance and self-control. As a result of constantly performing the “chair” exercise, you will notice that you have become better at maintaining your balance.
Snatch squats[edit | edit code]
Technique for performing snatch squats
Snatch squats
- These squats, based on correct body position, are both basic for replenishing the necessary fundamental snatch skills, and powerful exercises for strengthening muscles.
It adds to the classic requirements of the traditional squat:
- intense and dynamic body plank;
- shoulder girdle control;
- strengthening the spinal stabilizer muscles;
- stretching the pectoral muscles;
However, it should not be overlooked that this exercise brings into play much less powerful muscles than the large muscle groups involved in regular squats. Therefore, loads should remain moderate both in the number of repetitions and in weight.
