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Squat Exercises

Hello there,

Join me while we address the flat backside epidemic and explore the Tao of Squats. Whether you inherited it from your mother or losing weight has left you with a flat tush, you may be left hoping for a fuller, shapelier bottom. It’s time to add squat exercises to your training routine.

Tao means Way. The Tao of Squats is the Way of Squats. First, let us hear a wise and fitting quote, and then we can move on to the Tao of doing squats:

To live through an impossible situation, you don’t need the reflexes of a Grand Prix driver, the muscles of Hercules, the mind of Einstein. You simply need to know what to do. –Anthony Greenbank

I love sharing my workout ideas, one of my goals is to help you build a body you’re proud of and be able to do all the things you want to do with confidence.

The squat rack at the gym, isn’t for beginners and it’s definitely not for bicep curls. It can be intimidating…not knowing the “Tao” of squats (what, when, how to do).

I would like you to grasp something simple–yet elusive to many.  The squat is King…no wait…Queen…Ok, whichever…they’re super important…and the best way to cure pancake bum. 🙂


Squatting like a boss

Building a foundation to do a better squat, first involves learning the fundamentals with body-weight-only movements, incorporating a warm-up, working on your overall mobility, and developing more core strength.  Once you have your form mastered, only then should the fun of adding weights begin.

So this “Tao” is the beginning, the “Learning Fundamentals Stage”.

Getting better at squats is the simply a matter of squatting more often.  The phrase ‘ practice makes perfect’ fits here.  The more you practice with good form the stronger you’ll get and the better your booty will look.   Win-win-win.


If you’re not squatting you should be.  Right now…Seriously, I mean it. No, I don’t care if you’re at a party.  I expect you to bust out some squats and impress your friends (you know, like you do).  C’mon lets see it, squats are the biggest bang for your buck in terms of time spent at a boring party anyway. he he he

So get ready to drop those hips, burn some calories, and shape up your rear view. This workout can be done every other day, at home, with zero equipment, in under 10 minutes.  Warm up first. 🙂 Hip bump, you’re welcome 🙂

Tao of Squats

  • Time: 4 mins
  • Difficulty: easy
  • Print

  1. Sumo Squat x8
  2. Parallel Squat x8
  3. Squat Pulses x8

No rest, keep going

  1. Sumo Squat with Floor Touch x8
  2. Parallel Squat x8
  3. Wall Sit (squat) x8

No rest, ohh wee

  1. Hindu Squat x8
  2. In & Out Squat x8
  3. Squat Pulses x8

Don’t stop now, feel the burn yet?!

Go back to #1 and repeat = 8 minutes

Workout credit – @AutumnPTW

Video links via YouTube

So there you have it.

What struggles do you have with squats?

If you haven’t squatted before, what else do you need to get the confidence to start squatting today?



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***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.