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Combine a healthy eating plan with your weight training for maximum results.
Jump squats are one of the fastest, most effective ways to firm up your butt, says the American Council on Exercise. Your gluteus maximus, gluteus minimus and gluteus medius are the three large, strong muscles that make up your buttocks, and they have many complex functions. Your butt muscles will respond quickly to jump squats, giving your rear end the firm, round, sexy shape you desire.
Jump Like a Frog
Frog Jumps target your glutes, thighs, and calf muscles. Hold a weight close to your abdomen and separate your legs at least four feet, with your toes turned out. Squat down as low as your flexibility will allow without causing you to lean to far forward. If your knees are past your toes in the squat, you need a wider step. From the squat position, jump up and forward about 1 foot. Return to the squat as you land. Concentrate on the depth of the squat rather than how far your jump. Do 10 reps.
Jump and Reach
The Jump and Reach exercise targets your glutes, hips, thighs, calves and shins - no weights necessary. Stand with your feet about hip-width apart. Squat and drop your butt back, keep your arms straight, and swing them behind you as you squat down. Pause briefly in the squat, then explode into your furthest jump as you reach your arms up. Land back into the squat while you swing your arms back behind you and repeat the jump-reach movement. Do as many repetitions as you can without resting.
Use a Box
Box Jumps also target glutes, hips, thighs, calves and shins, and need no added weight. You will need a raised platform or box that has good stability. The higher the box the harder this exercise is, so start with one appropriate to your fitness level.
Stand in front of your platform with feet hip-width apart. Squat down as described for the Jump and Reach, with your butt dropping down and back. Jump up onto your box or platform and swing your arms forward for momentum. Step or jump back off the box. Do 10 reps.
Put Safety First
Jump Squat exercises are advanced exercises and not suitable for beginners. These exercises can drastically increase your heart rate and blood pressure, so check with your doctor if you have any concerns before adding this type of movement into your workout routine.
It is important to educate yourself on form before you attempt these exercise. Pull your naval into your spine to engage your core muscles and protect your low back. A burning sensation in your muscles is normal, but stop if you feel any sharp pains in your muscles or joints.