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Adductor Calves Glutes Hamstrings Legs Quadriceps Workouts

Sumo squats for Lower Body Strengthening and Butt Lifting

Sumo squat vs Squat

We all know that squats is an exercise with many benefits including lower body strengthening and calorie burning. Specially for women who needs a bigger butt, you must definitely add squats for your workout schedule. But when talking about squats, it has many variations to target different muscles or to focus more on few specialized muscles. Some of the most popular variations are, barbell squat, goblin squat and sumo squat. So we are here to discuss more in detail about Sumo squats in this article.

Sumo Squats

Sumo squat works on many lower body muscles at once including quads, glutes, hamstrings, hip flexors, calves and most importantly, sumo squat targets your inner thighs. Also, in sumo squats, there are few different variations categorized on the muscles work and the style of performance. Some of the sumo variations are, sumo squats with weights, sumo squats with kettlebell, sumo squat with barbell, sumo squat pulse and sumo squat deadlift.

Sumo squat muscles worked are the hamstrings, glutes, quads, hips, abductors and calves. Apart from the muscles worked in traditional squats, the sumo squats targets more on your inner thighs or abductor muscles.

Sumo squats benefits

Same as other squat variations, sumo squats also mainly targets the lower body muscles. It helps to strengthen your lower body muscles while improving the stability and balance of the body. Also sumo squats will help to increase the abduction activation which abductors are the inner thigh muscles.

How to perform sumo squats?

When performing sumo squats, you can choose a weight or either not. If you are a beginner, then we recommend you to try without weights first and later on you can add weights for better results. When adding weights grab a heavy dumbbell or a weight plate. Follow the below steps to perform the sumo squat.

  • Stand with your feet slightly wider than your hip width (In this step your feet must turn out like a base of a triangle)
  • If you are performing sumo squat without weights, then let your arms hang straight downwards freely and if you are preforming with weights, make sure to grab your dumbbell or weight plate tightly with both of your hands
  • Now bend and get to the squat position until your knee joint makes nearly an angle of 90 degrees. (In this step if no weights, then clasp your hands together)
  • Hold this position for 2 3 seconds and get back to the initial position
  • When standing, if you are performing without weights then let your arms hang freely
  • Repeat for 3 sets of 10-15 repetitions
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Abs Adductor Chest Core Deltoid Glutes Healthy lifestyle Shoulders Workouts

Fire Hydrants Exercise for a toned Buttocks

Fire Hydrant Exercise Benefits

This is a great workout which targets your glutes as well as the inner and outer thighs. Some variations of fire hydrants also targets the abdominal area too. It also strengthen your core and gluteus muscles. So it is a great workout specially for ladies to tone their buttocks and thigh areas. Fire hydrants also can sculpt your glute muscle, improve back pain and lower the risk for injuries.

As the glutes are the biggest muscle group in the human body and fire hydrants works on them, it burns more calories when you perform this exercise.

Fire Hydrant Exercise Affecting Muscles

Fire hydrants primarily targets your gluteus maximus, pelvis and hip region and it also targets your core.

Fire Hydrant Exercise Variations

Even though fire hydrants is an easy go, there are few intermediate and advanced versions also. Fire hydrant plank position and the fire hydrant kick-out are some of them. You can perform the relevant variation according to the muscle you need to target on.

Fire Hydrant Kick Out

In the usual fire hydrant which is known as the kick out fire hydrant, following are the steps to perform.

  • Stand on your knees and hands
  • Your palms should be on the ground right under your shoulders
  • Now lift your right knee and bend it to outwards to an angle more than 45 degrees
  • Return back to the starting position and re do the same for 1 set with 10 – 15 repetitions
  • Switch the legs and repeat
  • Do 3 sets for each legs

Fire Hydrant Plank Position

This variation of fire hydrants affects to abdominal muscles, chest and shoulders also. In here, instead of the knees, you have to touch the floor with your feet as in the plank position.

  • Be in the plank position and same way as previous variation (Hands right under shoulders)
  • Bend one knee towards your chest
  • Now move it outwards of your body like before
  • Move back to the inwards
  • Repeat for 1 set with 10 – 15 repetitions
  • Switch the legs after a 1 set and repeat
  • Do such 3 sets for each leg

Add this in to your daily workout routine and see the differences.

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Abs Adductor Glutes Hamstrings Healthy lifestyle Oblique Quadriceps Workouts

The Obliques Killer Workout, Side Planks

If you are searching for a workout to get rid of your side tiers, then this is the right workout for you.

Side planks muscles worked

The side plank is a great workout for obliques and also for many more muscles like glutes, hamstrings , quadriceps and abductors. But it primarily work as a abs exercise as it targets more on oblique muscles.

Side Planks Benefits

Side plank is a great workout with many benefits. It primarily targets your obliques but it also strengthens core, legs, arms and wrists and also it helps to improve balance of the body. Simply side planks will tone your shoulders, obliques and leg muscles as well.

Side Plank Variations

As well as other exercises, this exercise also have many other variations. You can choose the variation that you need to do, according to the muscle that you need to work on.

  • Bent-Knee Side Plank – This is most suitable for beginners as this is the easiest one. In this variation you can place your knee on the ground instead of the feet
  • Side Plank This is the usual variation which is little bit advanced than the previous. Steps to perform this variation will be explained at the bottom of the page.
  • Elevated Side Plank – In this variation, the only difference is you are placing your palm on the ground instead of your elbow. Other steps are same as the below.
  • Side Plank With Leg Lift – This is a way advanced than the previous variation. The steps to perform this is almost same as the usual side plank. The only difference is you are lifting the leg which is not on the ground.
  • Side Plank Knee to Elbow Crunch – This is also another advanced variation of side planks. In this variation, you are crunching the remaining hand and the leg which is in the top side of your body.
  • Side Plank Rotations – This variation is also can be known as a advanced variation. In here, you have to position same as the way in the usual side plank at first. Then you have to alter your hands and legs by rotating and then keep your other elbow and feet on the ground. Continue this alternation until your reps are done.

Steps to perform Side Planks

So here are the basic steps to perform usual side planks accurately.

  • Lay a mat on the floor and lie on it on your right side (Your palm should be right below your shoulder and feet must be straighten and keep as shown in the above picture)
  • Your head, shoulder and feet must be in the same line
  • Now maintain this position as much as you can for best results
  • For side plank reps, you can do 3 sets of 30 S, 1 minute
  • While holding the position make sure you are lifting your hips without letting them fall down to touch the ground

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