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February 16, 2016

Perky, Strong, Firm and Dimple Free Buns by Spring Break – Start Today!

The Bootylicious Beyonce failed to disappoint yet again during SuperBowl 50. In fact (in case you missed it), she stunned the masses when she turned an almost fail-worthy moment into a seemingly flawless improvisation. When dropping for a squat, she lost balance and almost took a tumble backwards into her dance crew. BUT, her quads, core, glutes and hamstrings all answered her call! That almost fall became a smooth low squat hop, allowing her to quickly get centered again and pop back up in perfect sync to pick up the choreography.

If you want to be able to pull off the #BeyonceBounce in your time of need (or just to show off on the dance floor), incorporate these 3 squat moves into your routine. And BONUS! They can help you sculpt your booty for bikini season.

1. Narrow Squat

Narrow Squat

The narrow squat can help you master the art of dropping it low without a wide base to balance on.

A. Start in standing position, hands clasped in front of chest, feet together.
B. Lower into a squat until thighs are parallel to floor. Pause, then return to start for one rep. (2 to 3 sets of 15 to 20 reps)

 

2. Curtsey Squat

Curtsey Squat

Get ready to feel the burn in your quads and side glutes, and help work on your coordination.

A. Stand with feet hip-width apart, elbows bent with hands clasped in front of chest. Lower into a basic squat, thighs parallel to floor.
B. Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side for one rep. (2 to 3 sets of 15 to 20 reps)

 

3. Split Squat

Split Squat

Time to work on your balance while continuing to strengthen those leg muscles.

A. Stagger your stance, with front foot 2 to 4 feet in front of rear foot. Keep you rear foot on toes throughout this move. Lower hips until front thigh is at least parallel to the floor.
B. Push through the front leg’s heel, and drive the hips and knees upwards, to return to the starting position. That’s one rep. (2 to 3 sets of 15 to 20 reps)

 

After incorporating these squat variations into your leg day mix, you could develop the strength, balance and coordination to pull of the #BeyonceBounce and your own Sasha Fierce moves.