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A little Super Bowl wobble can't stop the queen So, during the televised Beyoncé concert last night—uh, sorry, the Super Bowl—Queen Bey took the halftime stage and slayed. But you may have noticed that her routine wasn't perfectly ***flawless. In an epic dance battle with Bruno Mars, she dropped it low for a booty-popping squat dance move and had a small bobble.

Amp Up Your Squats So You Can Slay It Like Beyoncé, Super Bowl-Style

But she recovered like, well, Beyoncé, and kept dancing like nothing happened. And that took some serious quad strength (and coordination, because, heels).

1. Narrow Squat

If you're a squat newbie, mastering the basic squat is key. But one step up from a regular squat is a narrow squat, which will get you insanely good at dropping it low without a wide base to balance on.
Amp Up Your Squats So You Can Slay It Like Beyoncé, Super Bowl-Style
A. Start in standing position, hands clasped in front of chest, feet together.
B. Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep. Try 2 to 3 sets of 15 to 20 reps.

2. Curtsey Squat

This booty burner is great for toning your quads and glutes, and will really work on your coordination. Consider this the ultimate practice for dancing in heels.
Amp Up Your Squats So You Can Slay It Like Beyoncé, Super Bowl-Style
A. Stand with feet hip-width apart and elbows bent, 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. That's one rep. Try 2 to 3 sets of 15 to 20 reps.

3. Split Squat

This move will train your muscles as well as your balance. Keep it slow and controlled for best results.
Amp Up Your Squats So You Can Slay It Like Beyoncé, Super Bowl-Style
A. Stagger your stance, with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot. 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. Try 2 to 3 sets of 15 to 20 reps.
Ghulam Haider Blogger

Ghulam Haidder

Ghulam Haider is a Pakistani Professional Blogger, Online Entrepreneur, Internet Celebrity, YouTuber and Social Media Activist.

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