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30 Day Squat Challenge – Take Your Butt from Flat to Full

Starting and sticking to a workout routine is not an easy task in our busy life, but making a time for it becomes less of a hustle with a plan in hand.

That’s what makes 30 day challenge popular and doable.

Squat is a fantastic multi-muscle exercise that tones your glutes, thighs and hamstrings while strengthening the core and improving your strength. In fact, Scott Carrell, certified personal trainer, calls on his University of Washington post “Squat is about as close to a miracle as anything I know”.

ACSM, American College of Sports Medicine also grants this highly popular, widely performed exercise as one with excellent potential for adding lean muscle mass.

While it’s an excellent choice as an everyday workout, when you squat the wrong ways, it can hurt your knees, lower back and ankles.

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Wall Sits

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position

SQUAT

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Lateral Leg lifts

Standing lateral leg lifts also strengthen hip abduction. If you have good balance, you can stand with your hands on your hips. If you are unsteady, you can start by standing near the kitchen counter where you can use your fingertips for balance. Stand erect with head and shoulders over your hips. As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out to the side 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side.

Bulgarian Split Squats

To perform the Bulgarian split squat, place your right leg on the elevated surface of choice, next talk two hop step forwards until you back right thigh is parole with the floor. Hold a dumbbell in each hand and bring your body down by bending your left knee until you have made a 90 degree angle, Stay in this spot for 3 seconds.

7 benefits of regular physical activity on  workout plans:

Keeps your body fit and healthy

Increases sex drive and gratification

Boost your immune system and mental health

Decreases stress, risk by heart attack and cancer

Gives you trust and has anti-ageing effects

Keeps your mind sharp, Prolongs your life and arrives at you feeling happier

Aids you to lose weight, lowers hypertension and danger of diabetes

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.