According to Nike trainer Alex Silver-Fagan, squats are the best way to get your buttocks and legs in shape. Squats can be done on their own, but they work even better when combined with other exercises. They are pretty simple to perform at home and won’t take much of your free time.
Here’s a week-long training plan including variations of squats that will help you get in form just in time for summer:
Start the program with basic squats. When doing them, make sure your feet are flat on the ground.
Squats With Kickbacks
The kickbacks will really engage your buttock muscles and shape it.
These squats will reinforce your buttocks, legs and torso as well.
Reaching Sumo Squats
They are similar to the sumo squats but add cardio in the equation.
The oblique squats will reduce your waist size.
This exercise will tone your arms and other muscles as well.
These squats are a warm up to pistol squats.
The so-called pistol squats are a bit tougher than the rest of the program and require a lot of knee work. When starting, hold on to something and make sure you’re not going too low.
The curtsey squats will engage and tone many muscle groups.
These squats will target your hips, buttocks and calves.
Isometric Squats With Toe Taps
According to Silver-Fagan, this exercise will burn fat from your booty and tighten those muscles.
This exercise will help your muscles rest and flush out the lactic acid from your muscles.
Here’s the plan for the whole week: