Tighten That Toosh

Do you want buns of steel? Do squats! Squats work like magic. If you do them often and correctly you well have a new and improved toosh.

The main muscles targeted by a squat are: quadriceps, calves, hamstrings, glutes, hip flexors and lower back. If you are rusty on performing squats then you will mostly feel it in your quadriceps and upper thighs. As you become stronger, you will feel the different muscles in your lower body working.

Here is my usual squat routine:

Singles for the count of 8
Pulse on the 8th for 12 seconds
Shoot back up and repeat 3 times

Down for 2 up for 2 (4x's)
Down for 4 up for 1 (4x's)
Down for 1 up for 4 (4x's)
Down for 6 up for 1 (4x's)
Down for 1 up for 6 (4x's)
Singles for 8
Pulse on 8th

To Target Inner Thighs:
Point your toes out to the sides of the room and keep your legs shoulder width apart.

Begin with singles for the count of 8
Pulse on the 8th for 12 seconds
Lift your right heel
Singles for 8
Pulse for 12 seconds
Drop your left heel and lift your right heel
Singles for 8 pulse on the 8th for 12 seconds
Lift both heels up
Singles for 8 pulse on 8th for 12 seconds
Repeat 3 times

Squating Tips:
To make your exercise a little more challenging add dumbbells at your sides or hold a body bar behind your head, supported by your shoulders.

Make sure your knees DO NOT go pass your feet.
Keep your back straight and your core tight
Don't forget to breathe