Exercise Myth: Squats make your butt bigger...

Answer: LIE!

Anyone who says they do don't understand anatomy. The same thing happens to men who say, "Crunches just make my stomach stick out more...it never gets flat." Well no kidding...here's why;

When you work a major muscle group that isn't used to getting worked there is a layer of fat sitting right on the outside. So when you jump into an exercise like squats regularly you are building new muscle. This will push that fat out farther, making it look like your bum is getting bigger when it is not.

Solution: Mix your new exercise with cardio of some kind. You need to find new ways to burn calories and slim the fat. Do NOT give up on exercises that build muscle. If you don't want to 'bulk up' then get rid of the fat so the only thing left is the lean muscle.

Action: So where can someone with no time to workout fit squats into their day?

• Doing laundry: Do a squat everytime you lower yourself down to put something in the dryer. Or when you are picking clothes up to put in the washer. You could get in 8-10 per load, plus it's better for your back than bending over at the waist.

• Doing the dishes: Instead of bending straight over to put the dishes in, bend at the knee and lower yourself down to place your dishes.

• Pick up the kids toys: Put one leg in front of the other and lower yourself to a single leg squat. Stand up and put the back leg forward toward the next toy and lower again. Focus on using your quads to push your body up.

• Brushing your teeth: If you have an electric toothbrush you can use the timer on it to switch legs as you squat.

• Blow-drying your hair: We stand still for way too long in the bathroom anyway...find a way to get something out of it!

When doing a squat be sure that your weight is in your heels and your back is straight, not leaning forward over your legs. Squats should be a straight up and down motion...not a forward and backward one. If you feel the pressure in your knees, check to make sure you are putting all the weight on your heels...your toes shouldn't feel any pressure.

When the weight is more toward the heels then the work is being done in the hamstrings which also engages your rear end and lifts it. And who doesn't want that!?

If you find other places to get a few squats in then check back in and share!