3 Types Of Squats You Have Not Been Doing, But Should

We all know you gotta do squats to have a great butt. But did you know that certain variations of the squat can tone your inner thighs, build your glutes more, and slim your quads? Most people only do the traditional squat and think they’re good, when actually they’re really missing out on some other great benefits that different squats offer.

1. The Sumo Squat

how to do a sumo squatThis exercise does an amazing job toning your inner thighs while activating your glutes. This is my new favorite exercise because I’ve gotten the best results from it!

I recommend using a 20lb to 25lb dumbbell, or a 45lb barbell held with arms straight down. Remember your knees should always be lined up with your toes to prevent knee injury.  Do 3 sets of 15-20.

 

 

 

2. The Split Squat

how to do a split squat

The split squat also really engages your glutes in ways that the regular squat does not because it’s a unilateral exercise. This means it works one side at a time, making your backside proportioned and well rounded.

Go as low as you comfortably can, using a 5lb to 15lb dumbbell on each side. Do 3 sets of 15.

 

 

 

3. The Front Squat

how to do a front squathow to do a front squat The front squat is an exercise not many people know about, but it’s great for your quads. If you’re trying to build them, these are your new best friend! If you want to just tone and define your thighs, use a lighter weight (like the 10lb or 20lb barbell shown) with 3 sets of 20-25. Make sure you position the bar on your anterior deltoids as shown, and follow the tips in the picture. Remember to always keep your knees behind your toes when doing any squat!

Have fun incorporating these exercises into your workouts! Good luck, and enjoy the benefits afterwards!

For more lower body exercises that really work, check out the Workouts page and The Best Lower Body Exercise For Women!

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How To Do A Tricep Dip

how to do a tricep dip

Have you ever wanted to be that girl who does those seemingly impossible tricep dips at the gym?

Wait, you thought only men had enough strength to do those?

Nope! if you’ve ever seen a girl bust out a few unassisted tricep dips, you know how it feels to go back to your tricep extension machine and feel pathetic. Nothing shows off your upper body fitness level and competency as tricep dips, chin ups or pull ups. And nothing’s more fun than being able to have something impressive to do to show all your hard work.

Not to mention having nice triceps is the key to having toned and sexy arms.

So guess what? You can be that girl. I was in your shoes for a long time until I picked up a few tips about how to do a tricep dip, and boom, after a little time I got my first one! And so can you.

Here’s the secret:

  1. Practice them every day you go to the gym
  2. At first, start on the assisted tricep/pulldown machine and do 3 sets of 5. The weight should be set so that you can barely do 5.
  3. After a week or two (depending on how often you are practicing), go to the unassisted tricep dip bars and hop yourself up to a finished position (like the girl in the picture above). Lower yourself as slowly as you can, and repeat till failure.
  4. Once you feel the strength building after a few weeks, hop as little as you can till you can do your very first dip unassisted!
  5. Comment below and let me know when you do your first one!! Good luck!

If you liked this, read about How To Get The Inner Thigh Gap and The Best Way To Burn Belly Fat!

Thanks for commenting, sharing, and liking this post!

Results Are In!

I’m about 3 weeks into Flavia Del Monte’s program Curvalicious Fitness and let me tell you. Wow. I have never been so glad I bought something before!

I have been weight training for the past two years now, and started to plateau after a year or so. I have always had a problem with how bulky my thighs were, how my shoulders weren’t built enough, and how my butt was shaped. I would do squats on squats on squats and find that they only built my legs more and my butt wasn’t growing enough to compensate! It was so frustrating.

First I thought I wasn’t doing enough cardio, so I would do long and steady jogging, intervals, I would try different machines, but nothing was giving me the real results I wanted.

Next I blamed genetics. My mom has the same kind of lower half as I naturally had, so I thought thin thighs and a bubble butt was out of the question for me.

Finally I bought Curvalicious Fitness. Honestly, I didn’t really believe anything would change for me, but I thought it wouldn’t hurt to try. What I realized was that I had been working my legs out like a male would, training for bulk, instead of how a female should, aiming to tone thighs and build glutes. (Duh! Can’t believe I hadn’t thought of that before!) Why would you use heavy weights on muscles you want to tone and areas you just want to lose fat from? I had always thought that less weight = less results, when now I see that you have to know when to have less weight and when to have more.

This is what I learned:

  1. Split leg/butt day into 2 days. Make one day a quads and calves day, and the other glutes and hamstrings.
  2. On quads/calves day, use lighter weights with an emphasis on plyometrics
  3. On glutes/hamstrings day, use heavy weights with only some plyometrics
  4. Always do circuits (especially for lower body workouts. It burns more fat and calories)

Since glutes and hamstrings are slow-twitch muscles, they respond better to heavy weights. For our quads, however, we don’t necessarily want them so built (unless you naturally have really thin thighs and want them bigger), so we use lighter weight combined with plyometrics (i.e. anything like box jumps, squat jumps, Russian hops, etc.)

After following this program for a week, I measured the widest part of my thighs to track my progress. I am happy to announce that barely two weeks later, that measurement dropped half an inch! Now that may not seem like too much to you, but for me that is a milestone! I can already tell they look more shapely and toned, and I still haven’t done a FULL workout all the way through, so I still have room to improve.

I’ll keep you updated on my progress, but in the meantime, I’d love to hear below a time you reached a milestone goal, no matter how small, and what changes you made to get there!

For some of the workouts I have been doing, here is Better Than The Brazilian Butt Lift.

And for those lean thighs that will soon be yours…

Need Some Motivation?

Some days it’s just hard to do anything. You don’t want to even get up or do anything productive with your day, whether it’s  because you’ve been working hard for the past few days, or you’re sore from a workout, or didn’t get a lot of sleep the night before. Sometimes you should just listen to your body and rest for a day, but other times you know you can push through it, you just need a little motivation.

If you’ve been reading my blog, you know how much of a fan of Flavia Del Monte I am, and that I’m following her workout program and it’s been giving me amazing results. I found this video of her fitness magazine photoshoot to be really motivating, mainly because she talks about what was hard to sacrifice and how it was worth it, and you can see firsthand her amazing physique as she poses for the camera.

Most of the YouTube videos I have been posting are of her in preparation for this photoshoot, so you know you are taking the correct steps to look like her if you keep following my blog!

Hopefully this helps you keep your goal in mind and stay on track with your fitness regime! Let me know what you think in the comments below 🙂

How To Manage Your Weight During The Holidays

staying fit during the holidays

Now that the holidays are in full swing and the season of Christmas cookies and holiday drinks, um, parties is upon us, I thought it would be a good idea to share some tips on how to manage your weight during the holidays, without cutting out the fun of the season. I’m the first person to make a batch of holiday treats and get into the spirit of things so I know it’s not easy sticking to your diet this time of year, but if you follow these tips, you can do some damage control and not have any regrets on how your year ended.

  1. Set a goal for the holidays. What do you want to gain? You can choose to spend this time recovering from an intense workout regime you have been following for the past several months; you can set a goal to simply maintain your current level of fitness to a reasonable degree; or if you are trying to really put on some muscle (this is mostly for men) you can take advantage of this time to bulk up. If you have a realistic goal in mind and a plan to follow, you will be much more likely to not go overboard during the holidays.
  2. When you know you will be going out that evening, have a good, high volume workout beforehand with a large muscle group like legs or glutes, or do a long session of HIIT (High Intense Interval Training). This will make sure you are burning a lot of calories after your workout is over, allowing you to consume more without it having too much of a negative effect.
  3. The next morning do your HIIT. No exceptions! It doesn’t matter if you’re hungover, or tired, or anything, just do it!
  4. Don’t “save” your calories when you know you will be having  big meal that night, meaning, don’t starve yourself that day so you can eat more at dinner without feeling bad. Eat normally (healthy choices) and be smart about it. Also, don’t turn the whole day into a cheat day because that will make the recovery so much harder.
  5. At the dinner or party, take the least-worst option. If you have the choice between liquor and wine, choose wine. Red or white? Red. Have one slice of pie, not three. You get it 🙂
  6. A great idea is to go on a 3-day low-carb diet after your festive meal. Vegetables are always good to eat so don’t cut those out, but eliminate all grains, rice, potatoes, etc. for the next 3 days.

Don’t beat yourself up about eating a little extra this month. Just make sure it’s not out of control, and be mentally prepared to attack the fat in January!

And don’t forget to have fun! Merry Christmas and happy holidays everyone!

Better Than The Brazilian Butt Lift

Brazilian Butt Lift

I know the popular hype these days says “all you have to do for a nice ass is squat,” but actually there’s a lot more to it than that. Squats do wonders for your butt and quads, and burn a ton of calories, but they only target one of the main muscles in the glutes, leaving the others less attended to. This can lead to your butt not being very perky on top, and lacking the full roundness on the sides. This workout incorporates many of the necessary exercises to target all the different muscles in your butt, so that it’s round, perky, and shapely. Fitness model Flavia’s trainer, Ryan Watson, explains a lot of the reasons why he has her do these exercises to explain this subject in further detail.

This workout is better than the Brazilian butt lift since it correctly uses heavy weight on the slow-twitch muscles of the glutes, and adds some plyometric movement for the fast-twitch muscles. This helps you lift your glutes and build them, while burning fat! Talk about killing three birds with one stone!

Want to keep working on your booty getting that booty round? Click here!

The Best Way To Burn Belly Fat

Stop doing those endless crunches and try out this high intensity cardio workout that actually gets you results! After watching this video, I did the same workout on the stepmaster three times that week, and already see some changes. Thinner thighs and toned abs are only the beginning! This is definitely one of the secrets of the pros on the best way to burn belly fat.

For more fat-burning workouts click here!

You all know that I’m a huge fan of Flavia Del Monte, and get a lot of great content from her, so check out her YouTube channel for other amazing advice and workouts for women!

Motivation

Motivation

 

If you’re not content staying where you are for the rest of your life, the only way to make any changes is to take that risk to try something new. Even if you’re not good at it right away, or if you think you will fail, you gotta do it. This includes the gym in particular. I used to never use the regular squat rack since I was used to the Smith machine, and was afraid that I would mess up somehow, or get stuck in a squat with barbell on top of me, unable to move. When I finally made myself conquer that fear and try the barbell for the first time, nothing went wrong at all! It was great. I quickly adapted to the different machinery, soon saw progress I was not seeing from the Smith machine. Best of all, I had removed an obstacle in the path to my goal.

When you’re faced with a choice of something inside your comfort zone, and something outside of your comfort zone, remember a specific time in the past when you did something that you were intimidated by, and how everything turned out fine. Visualize how this time will be the same, positive outcome, and don’t even consider “what ifs.” What you think is what you attract, so attract success and courage.

Then do it.