Squats primarily use the muscles of the thighs, hips, buttocks, quadriceps and hamstrings. The arms, shoulders, lower back, upper back and abdominal muscles are also trained when squatting with proper form.Continue Reading
Squats are considered a vital exercise that helps increase leg and core strength. The movement performed during the squat exercise begins from a standing position. Weights can be used either in the hand or as a bar braced across the trapezius or rear deltoid muscle in the upper back. Movement initiates by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, and concludes by returning to the upright position.
The squat can be performed to various depths. The standard depth is reached when the upper legs are parallel to the floor. Squatting below parallel is known as a deep squat, while squatting above is known as shallow.
Common errors that occur during the exercise include descending too rapidly and flexing the torso too far forward. Rapid descent increases the risk of injury because the muscle flexion that occurs during the initial movement is lost. Over-flexing the torso increases the force exerted on the lower back and increases the risk of spinal disc herniation.Learn more about Muscle Toning
Jump roping has been known to tone the gastrocnemius, quadriceps, glutes, hamstrings, forearms, abdominals and deltoids, as claimed by Prevention. In addition to having a muscle toning effect, jump roping can also improve agility, hand-to-eye coordination and overall balance, build strong bones and strengthen joints. Studies have shown that a 30-minute jump rope session can help a 140-pound woman burn approximately 318 calories, making it one of the best weight loss exercises available.Full Answer >
Exercises to tighten and lift buttocks include perky lifts, rear raisers, booty boxes, squats and bridges. To do a perky lift, get on all fours with knees directly under the hips and hands beneath the shoulders. Point the toes, and lift the right leg until it is parallel with the floor. Lift the leg a little higher, trace the letter "P" with the toes, then lower and repeat. Switch to the left leg to work both sides of the body.Full Answer >
Following a weight-loss diet and exercise program can help a person lose body fat; however, it isn't possible to target specific areas of the body such as the buttocks and thighs, according to SFGate. Losing weight over the whole body while building muscle creates a slimmer and more toned appearance in the lower body.Full Answer >
According to AZ Central, a slim waist and big hips can be achieved through cardio exercise, proper diet, weight training and hips and buttocks exercises. Weight training can help a person trim the waist, while building muscles in the hips and butt.Full Answer >