Hit me with your best squat.

I squat, but I won't be borrowing pants from JLo anytime soon.

I squat, but I won’t be borrowing pants from JLo anytime soon.

If I see one more “She Squats” picture or Squat challenge I’m going to scream!!  (Insert scream here, because I probably just saw one.)  Yes, the squat, when done properly, is a very good exercise and should definitely be incorporated into your workout program, especially considering the fact that we squat throughout the day. (e.g. sitting, standing, going to the bathroom, picking something up).  However, it is NOT the end all be all to a fabulous fanny.

I love squats.  I do them in my warm ups, I do them in my Dance Fitness classes, I do them in my Jazz classes (plié anyone?) and I drink a lot of water so you better believe that I’m doing a few extra squats all day long from my excessive water consumption.  The problem I have with this squat obsession is that a new myth has reared it’s ugly head in the fitness world…that squats will give you the ass of a 22 year old Brazilian volleyball player.  Yes, squats work your glutes, but getting that round, bubble yum bum like JLo is not going to be achieved by doing squats.  It is a combination of exercise, diet, and GENETICS!!!  You cannot dictate the shape of your posterior, it is determined by your parents.  You might be able to increase the size of your glutes a bit with heavy weights and intense, hard work, but you won’t be able to turn it into an apple bottom with anything short of a miracle…or plastic surgery…or butt pads.

Your glutes are muscles, much like any of the other muscles in your body.  Doing 100 biceps curls everyday for 30 days is not going to increase the size of your biceps.  Bodybuilders dedicate serious time and energy to their workouts and consume A LOT of extra calories to achieve muscle gains so you participating in a 90 day squat challenge is not going to help you gain much muscle.  Not to mention, gaining muscle is INCREDIBLY difficult.  If you’re lifting with heavy weight and fueling your muscle with the proper diet, you might be able to put on 1 pound of muscle in a month.  Might.

Back to the squat.  This exercise does not isolate the glutes, it also works your quads and hamstrings.  Ergo, doing many squats to build that booty will also give you well-muscled thighs.

Do not think for a minute that the bootylicous bum that you see on Instagram with booty shorts wedged in the crack is just from doing squats.  Those bodacious ladies with tiny waists and junk in the trunk were blessed at birth and use exercise as a way to keep their rears from hanging down to their calves.  Not to mention, posing does wonders for a not so ample rump.

Moral of the story, if you think that by doing a 90 day squat challenge you’re going to end up with “an a** like Serena” think again.  You will end up with improved lower body strength, probably some achy knees and a little bit of emotional irritation from not achieving the results Instagram told you that you would get.  Bottom line, (no pun intended) exercise your entire body.  You STILL, in the year 2014, cannot spot train.  You must do exercises that use every part of your body and eat a balanced diet to achieve the fit body of your dreams.

And just so I don’t leave you high and dry, here a few other glute exercises for you to add to your booty boosting repertoire.

Posture check!

Fix your posture!
Bad posture: Left Picture
Good Posture: Right Picture

Bridge (Hip Extension)

Bridge (Hip Extension)
Start: Top Picture
Finish: Bottom Picture

Single Leg Donkey Kick with Resistance Band

Single Leg Donkey Kick with Resistance Band
Start: Top Picture
Finish: Bottom Picture

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  1. Simple Men exercises | onlyPics

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