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.
General rules for performing squats
In order to find the best forms of a soft spot, it is worth considering important points. But first you need to know what species are generally practiced. There are two main ones - ordinary ones (of little use), with weights.
It is important to understand the correctness of the task. Before any of them, you should tune in to physical work. Remember, the brain and body are one. Some people adapt to this in a couple of weeks, while for others it takes a couple of months. I'm talking about, girls, how often we, starting a set of measures necessary for health and beauty, give up after some 3-4 days.
You can achieve your goal only through daily efforts using the “I don’t want” system. You need to develop a habit. Only then will one of the sexy parts of the body tighten up, pleasing you. Well, okay, okay... especially those around you. A “steel” habit takes time.
The second point is a common problem among the fair sex. We train quickly, a lot. So we believe that the result will be faster. Let's agree - such thoughts away! Lower yourself slowly, a little at a time. This will give a better effect than doing it in a hurry many times. In the last version the result is zero, you get terribly tired.
Third point. If you sit down using weights, you stop breaking records by applying a lot of weight. Start lowering yourself with a barbell weighing 1-2 kg, then gradually increase the weight of the apparatus.
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.
Common mistakes when doing squats
Often, chasing a quick effect, we do not notice the main nuances. Most likely, these are little things, but we get angry, afraid to admit to ourselves that this is why we don’t have the desired result. Now we propose to consider the main violations, by defeating which you will more successfully achieve your goal:
- While doing the exercises, you stop keeping your back straight. The shoulder blades should be retracted. Neglecting this point during sudden movements can injure the spine.
- Do not press your heels tightly to the floor. Remember, they get the brunt of the work. Your feet should feel like a hard surface.
- Do not spread your knees wide enough, or they go beyond the line of your feet that you conventionally designate. The more you bring them together, the greater the load on the joints; the wider you spread them towards the feet, the more powerfully the gluteal muscles are loaded. The last case suits us!
- Constantly strive to lower your head between your legs. At the very least, it is uncivilized. Always direct your gaze upward.
- When sitting down with a barbell, place it on your neck. Absolutely forbidden! Breaking cervical vertebrae and becoming disabled is as easy as shelling pears. The bar must be in the trapezoidal zone. We bring the shoulder blades as close to each other as possible.
- Fully straighten up, rising from a sitting position. This is not recommended, because it puts a huge load on the knee joints.
- If you lack experience, you fall below the femoral line. Deep squats are beneficial in themselves, but this technique should only be used under supervision. This will prevent knee injury.
To consolidate the material covered, we suggest viewing the practical side of the process in these video sources:
You might be interested in reading the reviews of girls who tried exercises for the buttocks:
“Squats are the main exercises that work well on the butt, thighs, and all muscle groups. A beautiful body cannot exist without them! Many people are too lazy to do squats and lunges, and it’s completely in vain! I love to sit down with heavy weights (barbell 50 kg). I weigh 52. I’m almost lifting myself!”
“I constantly thought that for a beautiful soft place it’s only effective to sit down and do a deadlift. I myself am thin, my butt is flat. With the help of such a complex I somehow blinded myself.”
“I’m still learning how to sit down correctly. There was a fracture of the spine in the lumbar region. Because of this, my gait became crooked, I sat down like a granny. I'm studying now, but so far, at the very least. Even funny. She looks like a grown woman, but she hasn’t learned how to squat.”
“If you’re going to pump it, it’s the whole body. When I did the exercises, in addition to my butt, I also looked after my hips. Definitely included lunges. The muscles tightened and took shape. But they didn’t pump”
“Simple squats are useless. Only by increasing the load can you increase your muscles, tightening their mass. Here, female bodybuilders first perform regular lowering exercises, then with dumbbells, then with a barbell. Just by sitting down, you only keep yourself attractive."
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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Improved blood circulation
Regular exercise of the “chair” leads to improved blood circulation throughout the body and, in particular, in the spine, hips, buttocks, and also along the entire length of the legs.
As a result of all this, we can conclude that the “chair” is an excellent prevention of varicose veins, as well as other leg problems.
Do not forget that good blood circulation is the key to saturating the tissues of the entire body with oxygen and nutritional components, as a result of which they remain young and healthy for a long time.
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What is the benefit?
If you follow the technique, the benefits of squats are enormous. This statement is true for both women and men. If desired, additional scales are available to improve the results step by step. The reason for the popularity of the exercise is the connection of the maximum number of muscle groups on the legs. In addition, the muscles that support the spine work, which makes posture ideal.
During the execution, the buttocks, hamstrings, quadriceps and calves are involved in the work. The lower back, tendons in the popliteal region, and even the lower abs also receive a portion of the load. For men, this exercise is an opportunity to strengthen the leg muscles and increase their volume. It is no less beneficial for women. Squats can help them get rid of excess fat and make one of the most important parts of the body, the buttocks, sexy. In addition, they help get rid of unpleasant fullness on the hips, improve their shape, and simply lose weight.
