Have you always wanted to improve your shape, but never find time to workout?
We have designed the ’30 Days Challenges’ for people who cannot spare more than 20-30 minutes a day to workout.
What we have prepared for the ladies in this first guide of the section, is a nice and simple 30-day challenge for the lower body, using one of the most famous butt exercises- Namely, squats.
Before we move on to the actual challenge, let’s take a look at the exercise itself, how it’s done and the possible tweaks that will let us emphasize on different parts of the lower body.
Body-weight squats
Execution
- Stand up straight
- Place your feet at shoulder width
- Open your toes slightly
- Keep your knees slightly bent- don’t lock them out
- Keep your body and back straight
- Let your butt go down until the point your hamstrings are parallel to the ground
- Move up
Possible tweaks
- Wide stance- more tension goes to the glutes
- Contract glutes at the top
Don’t forget to warm up properly before jumping into the squats.
| Day | Squats |
|---|---|
| 1 | 50 |
| 2 | 55 |
| 3 | 60 |
| 4 | Rest |
| 5 | 70 |
| 6 | 75 |
| 7 | 80 |
| 8 | Rest |
| 9 | 100 |
| 10 | 105 |
| 11 | 110 |
| 12 | Rest |
| 13 | 130 |
| 14 | 135 |
| 15 | 140 |
| 16 | Rest |
| 17 | 150 |
| 18 | 155 |
| 19 | 160 |
| 20 | Rest |
| 21 | 180 |
| 22 | 185 |
| 23 | 190 |
| 24 | Rest |
| 25 | 220 |
| 26 | 225 |
| 27 | 230 |
| 28 | Rest |
| 29 | 250 |
| 30 | 260 |
Every woman strives for a butt that will make everyone turn their heads around.
If you’re one of those women, and want to finally shape up your glutes, this 30-day squatting schedule is the perfect choice for you.
If you complete every step of this plan consistently, day by day, you will certainly tone up your curves.
This is a so-called “emergency routine” that will save you a lot of time, and is highly effective.
Completing the challenge will help you tighten up your butt, carve your thighs and therefore, gain some self-esteem, which is always a plus.
Just squat!
This is a compound movement that is proven to optimally activate the glutes, thighs, and secondarily- The hamstrings.
