How long should I squat every day to get a perky butt?

A curvy figure is what many women dream of. The development of breasts depends more on diet and massage, while changes in hips require a combination of exercise. There are a lot of equipment in the gym that can help you get a perfect butt shape. If you want to choose a convenient and simple method, squats are also a very effective butt lift exercise. However, many people have been doing squats for a long time but have not seen any results. Let’s understand how to do squats.

Different Ways to Squat

1. Squat jump

Squat down and then jump as high as you can, squatting during the landing. You don't have to count by the number of movements, you can count by time, such as squat jumps for 30 seconds.

2. Monkey Squat Monkey Squat

This is a very fun squat. It stimulates the back of your thighs and buttocks well, but it will be difficult for people with poor flexibility to do this exercise. Squat down and grab your ankles or toes, stand up, and repeat.

3. Vertical frog jump

Jump like a frog. Your shoulders and hands can easily touch the ground, try not to let them do so. Keep your head and chest high, and your back straight.

4. Half squat (shallow squat)

Half squats are a great supplementary exercise to follow with deep squats. It can be used as a starting move for beginners to try squats. In fact, this is a deep squat, but you don’t squat to the bottom.

5. Dumbbell Squat

If you don't have a barbell to use as a weight, dumbbell squats are a good way to squat with weights. Hold the bells in both hands and squat down with the dumbbells on both sides of your feet. The movements are the same as those of "freehand squats."

Benefits of squats for women:

1. Strengthen knee muscles

The squat posture is standard and the knees have no old injuries. Not only will squats not cause knee injuries, but they will also speed up blood circulation in the knee area and significantly strengthen the muscle tissue around the knees.

2. Improve overall body strength

Squats require the use of large muscle groups in many parts of the body, especially weighted squats. Almost all the bones in the body are involved in the support. Therefore, the strength of muscles and bones throughout the body can be effectively enhanced during the entire exercise.

3. Prevent aging

As the saying goes, the legs age first. Squats can effectively exercise leg muscles, increase leg muscles, and maintain muscle density. Practicing squats more often can prevent aging.

4. Improve cardiopulmonary function

Squats may seem simple, but in fact you need to breathe deeply during the exercise. Progressive training can continuously strengthen your cardiopulmonary function.

5. Hips

Many fitness experts recommend that women practice squats to get a perky butt. When doing squats, both the gluteus maximus and waist muscles can be exercised. If women persist in squatting for a long time, the back curve will be more obvious.

When you start practicing, you can do 60 times, 15-20 times in a set, rest for a while and then continue. Squats have always been controversial, and there are different opinions on whether they will damage the knees, but what is certain is that incorrect muscle movement during squats will definitely damage the health of the knee joints.

When we squat to the lowest point, if the knee joint is dislocated when the muscles are relaxed, our ligaments and cartilage tissues may not be able to withstand their maximum tension, which can easily damage the knees.

In general, as long as the squat posture is correct and done in moderation, squats will not cause harm to the body. If you are not sure whether you are following the standard, it is best to seek guidance from a professional. If you have other medical conditions, it is best to consult a doctor first to see if it will cause harm to your body.