Types of Squats Exercise You Should Be Doing For A Better Butt & Do squats shrink your bum?

Squats are like the LBD of your butt and leg day workout—they’re the perfect staple and they make your bod look pretty amazing.

They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, hamstrings, and abs. 
50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It's the same reason you wouldn't do 50+ reps of an exercise in the gym.

More often than not, squatting will really just shape up your glutes, making them firmer instead of bigger or smaller. If you are losing body fat on top of performingsquats, then your butt will likely shrink. If your glutes are building muscle, however, then your butt will appear larger.

Types of Squats for a Better Butt

• Body Weight Squats. This is just a regular squat with zero exercise equipment. ...
• Plie (Sumo) Squats. In this squat your feet need to be wider than hip width apart with your feet angled significantly outward. ...
• Pulse Squats. ...
• Plyometric Squats. ...
• Single Leg Squats. ...
• Goblet Squats. ...
• Barbell Back Squats.

1. MINI BAND SQUAT

The mini-band squat is a great tool to teach glute activation, hip mobility, and squatting technique.

Stand tall with your feet shoulder-width apart and a mini band looped around your calves. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to starting position. That's one rep.

2. GOBLET SUMO SQUAT

Sumo Goblet Squat. This is a fun and effective variation on the regular squat!Hold the object at chest height with elbows stacked under weight. Squat down until hip crease gets just below .. Set your feet at about twice shoulder-width, your toes turned out slightly. Lower your body down by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That's one rep.

3. SQUAT TO OVERHEAD PRESS

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. That's one rep.

4. SQUAT JACK

With your feet hip-width apart, lower your body until your knees are bent to almost 90 degrees. Explosively jump your legs outward, and then immediately jump to bring them back to starting position.

Which is Better?Pull Up or Chin Up?Chin-up (For back) or pull ups benefits.

Chin-up (For back) or pull ups

Chin-ups refer to a supinated or underhand grip. Pull-ups refer to a pronated or overhand grip. There's been a lot of debate over which one is superior. People also like to argue about which muscles the two variations train. But there's really no need for debate. Anatomy and research has the answers.

Pull-Up or Chin-Up 

What hits the lats better? The main function of the latissimus dorsi is to extend the shoulder. Shoulder extension occurs during both the pull-up and chin-up.

The second function of the lats is to adduct the shoulder joint – drawing your upper arm down and in toward your torso. Most people who ignore this important function struggle putting width on their backs. It's because of this adduction function that the people who claim that wide grip pull-ups are better for the lats are correct, but not for the reasons they think.

Because of the adduction function of the lats, grip width has an impact on recruitment of the lats. Using a pronated grip can make it easier to perform adduction of the shoulder joint, but pronation and supination alone don't dictate the recruitment of the muscles of the back. Plus, the lower fibers of the lats take more of the load during shoulder adduction and the upper fibers take most of the load during shoulder extension.

Want to train your upper lats? Go with a close-grip chin-up. But if you're trying to hit your lower lats, a wide-grip pull-up is best.

What does the research say? Pulling variations hit the lats virtually the same. Two research teams examined muscle activation during pull-up variations. One looked at four different vertical pulling variations. Two of those variations were a pull-up (pronated) and a neutral-grip towel pull-up. They found that lat activity was nearly the same in both variations.

Another study compared three types of pull-ups: the standard overhand-grip pull-up, the chin-up, and the "perfect" pull-up (using pull-up handles that rotate). The amount of lat activity was virtually the same during all three movements.

Pull-Up or Chin-Up — Traps:

Researchers found that The traps were more activated during the standard pull-up than in the neutral pull-up. Other researchers found that lower trap activity was greater in the pull-up than in the chin-up. However, the researchers chalked this up to the pull-up requiring more effort from the lifter than the chin-up. More effort during could also explain why the other study revealed greater activity in the traps during the pull-up.

Pull-Up vs. Chin-Up — Biceps:

 One study found that bicep activity was far greater in the chin-up than in the pull-up. But it must also be noted that bicep activity was very high in all three variations – greater than 80% Muscle Voluntary Contraction.

Complete Workout tips for beginners or benefits of push-ups & close grip push ups.

Push ups (small grip for triceps)(close grip )

1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
   

Variations:

• If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
• For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.

Complete Workout tips for beginners or What are the benefits of push-ups ?Day 1.

Push-ups :

All these exercises can be done at home only with few basic setups. On a long run a guy or girl will have consistently good body shape if he or she do free hand exercises rather than hard core gymming.

Doing free hand exercise consistently on a daily basis is always more beneficial than doing weight training. The best free hand exercises are as follows:

1. Push ups (wide grip for chest)
2. Push ups (small grip for triceps)
3. Chin-up (For back)
4. Squats (For legs)
5. Parallel bar (For deltoid, chest, shoulders and triceps)

Day 1 - Arms: Wide-Grip Push-up;

•  Start in high plank position with feet together and hands slightly wider than shoulder-width apart, fingers pointing forward or slightly outward. Engage quads and core as if holding a plank.
•  Bend elbows out to the sides to lower torso toward the floor, pausing when chest is just below elbow height. 
• Exhale and press into palms to push body away from the floor to return to starting position, moving hips and shoulders at the same time. 

Do 8 to 15 reps. Try 3 sets.

• Don't allow hips or low back to sag toward the floor.
• Keep neck neutral and gaze slightly forward on the ground; don't tuck chin or lift head.
• Don't allow upper back to "cave in." When in high plank, isometrically push chest away from the floor and then push up from that position.

First Day at the Gym

Gym craze is growing fastly After you’ve mustered up the willpower to finally check out the gym for the first time, plenty of questions remain: What should you wear? What workout should you do? How does this machine even work? Here’s a primer on how to make your first gym experience awesome.

A common mistake people make is to overwork their bodies on the first day at the gym. It took time to get to the point where you feel like you need to lose weight

                             “So it will take you time to get out of it.” 

Your muscles have no idea what’s going to hit them, so teach them slowly.
Do a little more each day, but don’t spend fours hours at the gym. Otherwise, sustaining an injury is almost guaranteed. 
which will lead to decreased performance, high blood pressure, decreased immunity and poor sleep patterns, according to studies.