Squats are a solid pick for anyone who wants a tighter butt. But the classic glutes exercise has one major flaw: It completely neglects your upper body. To turn your favorite butt move into an exercise that fires up your abs and gives your arms, shoulders, back, and chest some sexy definition, grab a set of dumbbells and try the compound moves below demonstrated by Instagram fitness star Alyssa Bossio (@fittlyss).

Bonus: Because your buns have to work extra hard against gravity when you squat while holding weights, simply holding dumbbells will give every rep a little extra oomph.

If you want to feel the burn without bulking up, use 2- to 3-pound weights and challenge yourself to perform 20 to 30 reps with perfect form. Or build strength by performing fewer reps (try eight to 12) using 5- to 10-pound weights, then rest and repeat for up to three sets.

TO ZAP BAT WINGS:

1. Squat Hold + Triceps Pulse

How to do it: Start with a dumbbell in each hand and stand with your feet about hips-width apart. Keeping your chest high, spine long, and weight in your heels, hold this position as you straighten and extend your arms behind you as high as your range of motion allows with your palms facing up. Lower the weights a few inches, then bring them back to starting position with control to complete one rep.


2. Squat + Overhead Press

How to do it: Start with a dumbbell in each hand and bend your elbows to hold one at each shoulder, palms facing in. Stand with your feet about shoulders-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground. Next, extend both legs and squeeze your butt as you come up out of the squat, pressing the dumbbells straight up overhead as you turn your palms to face forward. Bring the weights back to shoulder height to complete one rep.


3. Squat + Single-Arm Overhead Press

How to do it: Start by holding a dumbbell in your left hand and placing your right hand on your waist. Bring the weight to shoulder height with palm facing inward. Stand with your feet about hips-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground. Next, extend both legs and squeeze your butt as you come up out of the squat, pressing the dumbbell straight up overhead. Bring the weight back to shoulder height to complete one rep. Perform all your reps, then repeat on the opposite side.

TO DEFINE YOUR BICEPS:

4. Squat + Curl

How to do it: Start with a dumbbell in each hand and arms extended along your sides with palms facing each other. Stand with your feet about hips-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground. Next, extend both legs and squeeze your butt as you come up out of the squat. Keeping your elbows pressed against your sides, turn your palms up as you curl the dumbbells up to your shoulders. Release the weights to starting position with control to complete one rep.

TO SCULPT SEXY SHOULDERS AND IMPROVE YOUR POSTURE:

5. Squat + Upright Row

How to do it: Start with a dumbbell in each hand and arms extended in front of you with palms facing the body. Stand with your feet about shoulders-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground, letting the weights hang down between your feet. Next, extend both legs and squeeze your butt as you come up out of the squat. Keeping the handle of the weights parallel to the ground, bend your elbows out to the sides as you raise the weights to chest height. With control, release the weights to starting position to complete one rep.

6. Squat Hold + Row

How to do it: Start with a dumbbell in each hand and arms extended along your sides with palms facing each other. Stand with your feet about hips-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees about 45 degrees and hold. Next, squeeze your shoulder blades together as you bend your elbows, driving them straight behind you as you bring the weights toward your chest. Release with control to complete one rep.

 


7. Squat + Single Arm Front Raise

How to do it: Start with a dumbbell in your right hand and your left hand on your waist. Stand with your feet about shoulders-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground, letting the weight hang down between your feet. Keeping the right elbow locked, extend both legs and squeeze your butt as you come up out of the squat, raising the dumbbell straight out in front of you and up overhead as you turn your palm inward. Bring the weight back to shoulder height to complete one rep. Perform all your reps, then repeat on the opposite side.


8. Squat + Lateral Arm Raise

How to do it: Start with a dumbbell in each hand and arms extended along your sides with palms facing the body. Stand with your feet about shoulders-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground. Next, extend both legs and squeeze your butt as you come up out of the squat. Keeping the shoulders away from the ears and elbows locked, raise the dumbbells straight out to the sides and up to shoulder height. With control, release the weights along your sides to complete one rep.


9. Squat + Y-Raise

How to do it: Start with a dumbbell in each hand and arms extended in front of you with palms facing the body. Stand with your feet about shoulders-width apart. Keeping your chest high, spine long, and weight in your heels, bend both knees until your thighs are nearly parallel to the ground, letting the weights hang down between your feet. Next, extend both legs and squeeze your butt as you come up out of the squat. Keeping your elbows locked, raise the dumbbells straight up in front of the body, turning the palms to face forward and opening the arms out into a “Y” overhead as the weights clear your shoulders. With control, release the weights to starting position to complete one rep.
Source : www.fitnesstrainingteam.com

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