With the lifestyle of modern societies, it is extremely important to stay active and avoid sedentarism, since physical exercise brings many benefits to our mental and physical health .
The objective of doing sport should be the health of the person; however, the physical aspect is very important for many, and it is not surprising in this society that demands so much from us.
In this article we will propose a squatting challenge so that you can have stronger, firmer and more toned legs and buttocks and so that your general well-being is increased. Now, before continuing, you can take a look at these two interesting articles:
- The 10 psychological benefits of physical exercise
- Physical exercise improves academic performance
The benefits of doing squats
Squats are a classic in leg training, as it is an exercise that allows the development of muscles and strengthens the tendons and ligaments of the legs and buttocks, but also affects the core and lower back area positively .
Admittedly, many people find it difficult to do leg exercises; however, squats bring many benefits to the person doing them:
- Increases lower body strength , and helps tone legs and buttocks.
- Increases bone density in the spine , hips and legs, which helps prevent osteoporosis.
- They help burn calories and fat for the next 24 hours after exercise.
- It stimulates the cardiovascular system.
- It increases the basal metabolism, so more calories are burned at rest.
- It affects power and endurance in other exercises or activities: running, playing football, jumping, etc.
- If performed correctly, it increases the range of motion and increases flexibility around the hips.
- With less repetitions, more weight and the right diet it is possible to develop muscle mass in the leg and buttock area.
- It improves the posture since, with this exercise, the core and the lumbar zone are worked.
Squat challenge: toned legs and buttocks in one month
After reading these benefits, you’re sure to want to step into the gym and take advantage of the power of squats. That is why, in this article, we are going to present you with a challenge that was published in the magazine “Shape” so that you can achieve spectacular legs and buttocks.
You can perform this challenge in combination with other trainings. Therefore, if you already have a gym routine, you can do the challenge before you start or after, as you wish .
Below you can find the challenge explained.
Day 1: Basic squat
The classic squat is the most common. To do it, you simply have to stand up, with your legs open and your feet aligned with your shoulders . The hands should be in front of the chest and the elbows slightly bent. Push your hips back so that your shoulders are slightly forward, but keep your eyes forward and your back straight.
At the same time, bend your knees as if you were going to sit. Pause in the lower position and move back up. If you are an expert, you can practically reach the squatting position, but never sacrificing good posture. Do 15 repetitions, with or without weight depending on your fitness level.
Day 2: Butt Kick
This exercise is also called the donkey kick . The classic form tries to get into a fourth leg position, simulating a donkey, and perform a back kick, always keeping the core tight, the back straight and looking at the floor.
The kick is performed by raising the leg after bringing the knee to the abdominals and simulating a kick. However, there are several variations, such as simply lifting the leg straight when in a flat position or performing a squat and then lifting the leg back. You can check it out in the following video.
Do 10 reps with each leg.
Day 3: Basic squat + buttock kick
Combine the exercises of day 1 and day 2 . Do 15 repetitions of classic squats and 16 repetitions of buttocks kick (8 for each side).
Day 4: Basic squat + buttock kick
As on the previous day, combine the exercises of day 1 and day 2 . Do 20 repetitions of classic sit-ups and 20 repetitions of buttocks kick.
Day 5: Rest
Take a day of rest to replenish your strength so that your muscles can repair themselves.
Day 6: Sentadilla sumo
The sumo squat is similar to the normal squat, but the positioning of the legs is slightly different, with the tips of the feet and the knees pointing outwards . You should perform 15 repetitions of this exercise, and you can do it with or without weight.
To find out how to run it, you can view the following audiovisual content.
Day 7: Reach high squat
This exercise is a variation of the sumo squat, but instead of just going up and down, it is necessary to raise your arms and toes in the climb , as if it were a ballet plie. Do 20 repetitions.
Take a look at this video to find out how.
Day 8: Sumo Squat + Sumo Reach Squat
On the eighth day it is necessary to combine both of the above exercises and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 9: Sumo Squat + Sumo Reach Squat
As on the previous day, you must combine the exercises of Day 6 and Day 7, and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 10: Rest
Take advantage of this day to replenish your strength so that your body recovers from the efforts you are making in the challenge.
Day 11: Squat with oblique
To perform the oblique squat, it is necessary to perform a sumo squat as explained in the previous lines.
Now, you have to put your hands behind your head so that your elbows are bent outwards. When you reach the starting position after the descent, you must continue to raise your leg as if you were going to touch your knees at the elbow. You must stay where your range of motion allows you and return to the starting position.
Day 12: Squat with jump
We do the classic squat but let the arms flow naturally, because the squat is key to start a jump. You can see how to do it in the video below. Do 20 reps.
Day 13: Squat with oblique + squat with jump
Do the two previous exercises. 15 repetitions of the squat with oblique and 20 repetitions of the squat with jump.
Day 14: Squat with oblique + squat with jump
As in the day before, do the exercises on the 11th and 12th. Do 15 repetitions of the squat with oblique and 20 repetitions of the squat with jump.
Day 15: Rest
Enjoy a day of rest to replenish your strength and to allow your muscles to repair themselves.
Day 16: Narrow squat
The narrow squat is a different exercise, which is rarely used but is very effective. It is like the classic squat, but instead of having your legs open, you have to have them closed. Hands on the back of your neck. Do 15 reps.
Day 17: Pistol squat
The pistol squat is a complex squat, which consists of doing the normal squat but extending one of the legs forward. For those who are not able to do it, they can lean on a bench with their hands and try to make the movement with the help of their arms. Do 10 repetitions with each leg.
Day 18: Narrow squat + pistol squat
Perform the previous exercises. Do 15 repetitions of the tight squat and 20 repetitions of the pistol squat.
Day 19: Narrow squat + pistol squat
On this day it is necessary to do the same exercises as the previous day.
Day 20: Rest
On day 20, take a day off to replenish your strength so that your muscles can repair themselves.
Day 21: Crossed squat
Stand with your feet apart as in the classic squat and elbows bent, hands together in front of your chest. Get down in a squatting position, with your thighs parallel to the floor. Place your right foot back and to the left. In this position, move up and down to the rhythm of the reps. Then do the same with the other leg. 10 reps on each side.
Day 22: Squat split
This exercise consists of getting into a stride position. With one leg forward and backward. Then you need to lower one knee while the other leg bends. Do 10 repetitions on each side.
Day 23: Cross squat + split squat
Do the two previous exercises. Do 20 repetitions in each of them.
Day 24: Cross squat + split squat
As on the previous day, perform these exercises with 20 repetitions each.
Day 25: Rest
A day of rest is key to replenishing your strength and getting your body back on track.
Day 26: Isometric squat
This type of squatting consists of placing yourself in the classic squatting position, and when you go down, instead of going up after a short break, you need to stay in that situation for a long period of time. Do this exercise for as long as you can.
Day 27: Pop Squat
The pop squat consists of performing a squat a jumpin’ jacks. Do 20 repetitions of this exercise. You can see how to do this in this video:
Day 28: Isometric squat + pop squat
Perform the previous exercises. Hold what you can in the isometric squat and do 20 repetitions of the pistol squat.
Day 29: Isometric squat + pop squat
As in the previous day, he performs the previous exercises. Hold what you can in the isometric squat and do 20 repetitions of the pistol squat
Day 30: Squat Superset
To finish this challenge, do all the previous exercises, with a total of five repetitions during two sets, in a row.