I know I have shared this with you guys before, but I have had a long standing battle with my lower half. Genetics are genetics right? You can’t change reality no matter how much you wish it away. Genetically I was gifted with hips, thighs, and glutes. In my younger years, I thought I was cursed lol. It is what it is and as soon as we can accept our reality, we can make it work for us, not against us. So where am I going with this? Squatting. Whether you are genetically predisposed with a stronger lower body or not, everyone can benefit from squatting.
This is one of the best exercises we can do to strengthen our lower body and our back, and core.Not only does this exercise help us get that apple bottom, but they translate into daily living functions, ie standing up and sitting down. So no matter if you are 18 or 78, squats can benefit you. My 95-year-old grandmother still squats, body weight, but she squats. (As a side note, I asked her what her secret is to being so youthful and she always replies, “just keep moving!”).
The squat engages the core, the back, and the legs (quads, glutes, and hamstrings). All of these muscles are important for day to day activities as well as aesthetic purposes, if that’s your goal.
There are hundreds of variations for squats: front squat, back squat, split squat. Squats with dumbbells, squats with barbells, squats with bands. We can go more into that in another article and videos (if you have specifics you want to know/see – please let me know, email me at Kelley@kelleyvargo.com)
One thing that’s great about them is that you can do them with no equipment to tons of equipment. No equipment? No problem. Try this body weight squat workout below.
Body Weight Squat Workout
Complete 3 rounds of each circuit moving as quick as you can between exercises and resting when you need to rest. Listen to your body first always.
Circuit 1: 3 rounds
Pulsing Squat 20
Jump Squat 20
Circuit 2: 3 rounds
Split Squat (L) 20
Split Squat (R) 20
Jump squat 20
Circuit 3: 3 rounds
Wide Squat 20
Narrow Squat 20
Jump Squat 20
A few things to keep in mind when squatting, you want to keep your back straight, your knees behind your toes, and get your hips to parallel with the ground. If we are ever working out together, you will likely here me say, get your butt down. To help with this, you can use a chair or bench to place underneath your bottom and be sure to touch the bench on every rep.
As always, I love hearing from you so if there are specific squats, exercises, or workouts you want to see, let me know and we can absolutely cover that! Email me at Kelley@kelleyvargo.com
Have a great workout!