You can try different techniques to do glute exercises without using tools, but simply by exploiting your body weight.Complete this intense 30 day squat challenge and you’ll have a stronger upper legs and a more defined glute!
Are you ready for this new challenge?
In general, 30-day challenges are a great way to work on your fitness, because they give you an achievable short-term goal to keep you focused.
And of all the 30 day challenges you could try, a squat challenge is one of the best.With the summer fast approaching, we all start worrying about the costume fitting.And so I decided to create a challenge for all of you wonderful readers who feel that you could improve your health and fitness side of life a little more!
When done correctly, squats can really give you good results! What are the benefits of squats?
- Build muscles
- Shape your butt and abs
- Burn fat
- Prevents injuries
- It improves balance and mobility
- Tones the leg muscles
- Improve digestion
Girls, it’s time to act !!!Glute Exercises 30 Day ChallengeButtocks Exercises
I can’t promise it will be fun or painless, but I can promise your butt will become the tallest and firmest you’ve ever seen. So you wait to try?
How To Do The Perfect Squat:
- N.B: before starting your session, think about warming up the leg muscles (thighs, calves) and warming up the joints (especially the knees).
- Start in a standing position, feet shoulder-width apart and hands folded in front of the chest, elbows slightly bent.
Prepare your abs, push your hips back and bend your knees, lowering your body into a squat. Return to your feet and repeat.Below is a short basic video tutorial on how to do a body squat the right way!
There are several types of squats. To help you with your squat challenge, here are two ideas for effective and easy-to-perform exercises.
A variation of the classic squat: the sumo squat. To do this exercise, the feet should be further apart than the width of the hips and the toes should be facing outwards. Once in this position, repeat the same steps as in the classic squat while keeping your back straight.
Below is a short video tutorial on how to do sumo squats the right way!
Jump SquatAnother variant of squats that I love is Jump Squat. Helps tone calves, glutes, hamstrings, and quadriceps.
Stand with your feet shoulder-width apart, hands folded in front of your chest and go down, Push explosively upwards, jumping as high as you can. Make sure you drive through your heels and not your toes. Upon landing, squat down immediately.Below is a short video tutorial on how to do jump squats the right way!These are my favorite types of squats during my 30 day challenge. Which do you prefer?
Tips for sticking to the daily amount of squats:
Try doing squats at the same time every day. This ensures you join the challenge
If you are a busy person, try to do half before the start of the morning and the other half after work.
- Don’t overdo your sets at the beginning. If you can only do 5 or 10 squats at a time, do sets of 5 or 10 and so on
- The first few days will be the most difficult, as your muscles may be a little sore. Keep it up and by day 30 you will feel much better !!!