What? Squat!

in the middle of doing squat ;)

Time for second best exercise for your body: squat! 
In Norway is a number one exercise on each strenght classes and there is a reason of that. It is said that squat is the most effective exercise for butt!

Muscles engaged

In contrast to the previous exercise (push ups), squat involves lover parts of the body and can make your butt looks gorgeous!

There are quadriceps, gluteal muscles and harmstrings engaged mostly. 
It is so effective becouse it angages also inner muscles to stabilize your core while doing it. 

How to do it?

Squat's starting and fininishing position

The idea of the exercise is very simple, you just have to bend properly.
* Have your leags spread little wider than your shoulders, toes pointed out
* Have your back naturally curved while going down
* Bent no more than to 90 degrees
* Try to have your knees in line with foots (to correct it, check your posture in the mirrow, when your knees are going far more than foots, then correct your posture that butt move backwards)
* Body weight rests on your heels
* By doing the movment act like you want to seat on a chair

Variations

Squat with barbell

There are many squats variations. It's better (and safier) to start to do squats without any additional weight. With time, use barbell and then Smith's Machine.

Squats on a Smith's Machine

Why machine? Becouse with time barbell will be to light to challenge your muscles and Smith's Machin does not load you when you are lifting the weight. By that you can choose bigger weight.

If you''re afraid of barrels and gym machines (but you shouln't be;), try squat with dumbells:

Squat with one dumbell

Squat with two dumbells

If your priority is core, stabilisation I can recommend doing squat with gym ball. You will have to set yourself leaning against the wall, having the ball right behind your back. And additinaly you will give your spine a great massage :)

Squat with ball, great for stabilisation!

For women only

Don't be afraid of training you butt and using additional weight! 

Only diet? No thank you :)

Your legs (with butt) are the biggest body muscles - by training them, your building basic body muscles. Muscles increasing your calories burn and, in result, burning fat. 

You won't get a big butt only by using barbell. Your getting big butt by eating too much crap!