In just 30 days, without any particular change to your diet, you will get a perfect booty that will drive the men in your life crazy. Not to mention the bonus of an average 1% Body Mass Index(BMI) decrease and 2% waist measurement decrease. Interested? Have a go at this tried-and-true 30-day Squat Challenge, which has been handcrafted by us with love for you.
Feet shoulder width apart, imagine like you’re sitting back into a chair, lengthening your spine, reaching your hips back, bending your knees, and then exhale to come up. Do 15 reps.
Start with a standard squat, and as you stand up, you’re gonna transfer your weight onto one leg, so that you can use your other leg to kick back. When you kick your leg back, focus on squeezing and tightening your booty. Do 20 reps.
Yeah, just combine the above two moves. 15 reps for each. You are one step closer to a hotter booty!
Same moves as yesterday. But raise to 20 reps for each. You can do it!
Rest Day is necessary. On the one hand, rest allows your muscle to grow. On the other hand, overtraining can be harmful for your body and cause weight-loss plateau. So take a rest for the day and sleep well.
Your feet are going to be positioned wider than your shoulder or hips. Another trick here is that your knees and toes are going in that same direction. Pay attention to make your chest nice and open, abs engaged, just like your regular squat. Do 15 reps.
Keep the same leg-moves as the sumo squat, but this time, you squat with your arms down, and you stand up with your arms reaching over your head. Of course, you can use a dumbbell to add some extra kick to the workout. Do 20 reps.
Combine the above two moves, and do 15 reps for each.
Still the above two move, and do 20 reps for each.
Yoho~ another rest day!
Start with a standard squat, but with your hands behind your head. As you come up push from your heels, and you are going to squeeze and crunch on one side. Push back again, and when you come up, you are going to squeeze and crunch on the other side. This is one rep. Do 15 reps.
This is a powerful and explosive movement. Start with a standard squat, bringing your hips back, sitting down. Remember your arms are going to be the driving force in this movement, and remember to always keep your abs tight. As you come up, jump as high as you can, then land softly. Do 20 reps.
Repeat the above two moves. Do 15 reps for each.
Repeat the above two moves. Do 20 reps for each.
OMG, it’s half of your 30-day squat challenge plan! Time goes fast, right? Take a break today, you are getting closer to a perfect butt.
For a narrow squat, you should bring your feet together, and squat straight down from here. Push your hips all the way back, squat down, and then just press it straight up. Pretty easy. Do 15 reps.
Stand on one leg, then squat all the way down into a full squat on that leg, stretching your arms and legs in front of you for counterbalance. Then you press up with your arms down but your legs stretching. Then change to your other leg. Do 10 reps.
Repeat the above two moves. Do 10 reps for each.
Repeat the above two moves. Do 15 reps for each.
Happy Rest Day! But if you want to keep moving, you could do some stretch moves to relax your lower body.
Start with a standard squat, after you press up, cross one of your legs behind to perform a curtsey. Your leg behind your body should be supported on your toes. It’s a nice deep lunge bringing your back knee down. Then back up and repeat the moves on the other side. This is one rep. Do 10 reps.
It’s also called as split lunge. Put one foot forward first, lunge down, keeping your back flat and shoulders open. Remember your front leg should be 90 degrees with your knee. Then press up and alternate. This is one rep. Do 15 reps.
Repeat the above two moves. Do 10 reps for each.
Repeat the above two moves. Do 15 reps for each.
Time to take a break again.
Start with a standard squat, and as you stand up, push one leg to the side and then push your hips back. Then to the other side. This is one rep. Do 10 reps.
Position your leg a little wider than shoulder-width apart with the toes slightly pointed out and knees slightly bent. Then start a squat, once you reach your bottom position, begin to push through your heels to ascend upwards. Generate enough power to jump upwards. As you jump upwards, bring both feet inward towards one another, so that you land with your feet a few inches apart. As you land on your toes with your feet closer together, immediately propel yourself upwards and jump to return to your start position. This is one rep. Do 30 reps.
Repeat the above two moves. Do 20 reps for each.
Repeat the above two moves. Do 30 reps for each.
Do 2 sets of 5 reps for each of the above moves. And then go watch yourself in the mirror, you’ll see a perfect butt on you! Congrats!
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