9 Ways to Squat :

Build your booty with squats. Squats are a must do move to help you  build muscle and to lose fat.  When you squat you are working multiple muscle groups at once, which help to torch fat. When you squat make sure you have good form. You want to make sure your knees don’t go over your toes, keep your glutes and core tight and you want to make sure you get low enough.  You want your legs to be parallel to the floor, if you don’t go low enough your just cheating yourself! Another import thing to remember is to keep your back flat, do not arch it. If done properly you should not feel pain in your knees or back. If you do feel pain you need to stop and look at your form. Here are nine different squat variations to try. Once you master these moves try adding some weight to them.

the moves:

• squat
• jump squat
• pistol
• wide stance
• goblet squat
• wall hold squat
• one leg wall hold
• wide stance squat on toes
• close stance squat on toes

Squat- feet shoulder width apart, push butt back and lower till legs are parallel to the floor. Push from the heels back up so standing.

Jump squat-feet shoulder width apart, push butt back and lower till legs are parallel to the floor, quickly powder through heels and explode at top so you jump off the ground. Land softly right back into a squat position.

Pistol- stand on one leg, hold the other leg out in front of you.  Slowly lower as low as you can. Hold arms in front of you to help with balance. Once you get to the bottom of your squat push through heel back to standing. Keep core and butt engaged. These are very hard. Try starting with a box or med ball under you, or use support to help you get back up.

Wise stance squat- feet wider then hips, toes slightly pointed to the side. Push butt back and lower till legs are parallel to the floor. Push from the heels back up so standing

Goblet squat-  hold dumbbell in front of you. Feet shoulder width apart, push butt back and lower till legs are parallel to the floor. Push from the heels back up so standing.

Wall hold- stand up against a wall with feet shoulder width apart. Squat down till your legs are parallel to the floor. Keep your back flat up against the wall. Hold this position.

One leg wall hold- stand up against a wall with feet shoulder width apart. Squat down till your legs are parallel to the floor. Keep your back flat up against the wall. Once you are in the squat position lift leg and hold.

Wide stance on toes- feet wider then shoulder. Rise up onto your toes. Once you get balanced squat down staying on your toes. Push back up to top. If lowering yourself on toes is too hard then squat down like a regular squat, once at the bottom rise up onto your toes.

Close stance squat on toes- feet  almost together. Rise up onto your toes. Once you get balanced squat down staying on your toes. Raise your arms out in front of you to help with balance.  Push back up to top. If lowering yourself on toes is too hard then squat down like a regular squat, once at the bottom rise up onto your toes.