You’ve probably heard about the squats challenge and have decided to try it out. Well, so have I.
I recently took on the 30 day plank challenge and have lost 2 inches off my waistline. Yay Me! This made me realize just how powerful these 30 day challenges can be. It built in me the discipline and consistency we sometimes lack to achieve our goals.
With this apparent success with my tummy, it was time to take on some other 30 day challenges. This time, the squats.
As a beginner in anything, especially fitness, the experts always advise you take it easy and build up. I am assuming that you have a level of flexibility. Meaning that you can bend your knees and probably stretch out your two arms.
If you can do that, then you are good to go.
A word of caution: Please see your doctor before commencing on an exercise program.
What is a Squats Challenge?
30 day challenges have become really popular in recent times. All you have to do is type in “30-day challenges” on G
In my opinion, the reason why therere so popular is the habit building potential of going at a particular activity consistently for 30 consecutive days.
According to Charles Duhigg in his book “The Power of Habits”. Habits can be broken down into a 3-part “habit loop”, which is composed of:
- A cue
- A routine
- A reward
A cue has to trigger a habit, otherwise, that habit isn’t going to run.
The 30-day challenge chart happens to be the cue, the daily consistent activity the routine and the reward comes as you see the benefits of being consistent.
A habit we are told is formed by daily consistent action for 21 to 30 days.
Anyways, it works. I have tried one as I mentioned earlier and gotten great results, so I strongly encourage you to take on this one. You’ll be glad you did.
The squats challenge is basically a challenge to perform the squats exercise for 30 consecutive days. You’ll start with just a few on your first day and slowly progress to higher counts as the days progresses with a few rest days in between to help your muscles recover.
The squats challenge I’m sharing with you today is for beginners. There is nothing to worry about, it’s quite doable. If this seems too easy for you then you might go for this one, it’s the killer squats challenge.
How to Perfect a Squat
Proper Squats Form
Stand with your toes pointed forward and your feet apart, as wide as your hips.
Your chin should be held up, tummy tucked in and your arm held out straight in front of you, perpendicular to the floor.
Lower yourself until your thighs are parallel to the ground – it’s like sitting down on an invisible chair.
Go as low as you can without falling over. Hold for a moment.
Gently return yourself to the starting position BUT let your tummy and leg muscles do the job of lifting you up. This really is what makes it work. Try not to stick out your butt when standing up rather tuck your butt in and squeeze. This ensures that you work on your important muscle groups – glutes, quads, and hamstrings.
Steps 1 through 5
How long should a squat last?
Move smoothly through the steps as outlined above. A complete squat starting from step 1 to 5 should take about 5 – 10 seconds at most.
How many repetitions of the squat are you to perform in a day?
From the chart below, when you choose to start is your day 1. It definitely doesn’t have to be on the first day of the month.
In any particular box, there is the day in brown and the number of repetition in red. For instance, day 1 has 20 repetitions while day 9 has 60 repetitions and day 8 is a rest day.
How to Squat
A picture is worth a thousand words. Below is a video, courtesy of Athlean-XX for Women on how to get the technique of a perfect squat. It is important you watch the video, not to worry, it’s a short one, so you can get the form of the exercise right. That is the only way you can gain the benefits and prevent muscle injuries.
Why Squat ?
How does the squats exercise work
It works almost every muscle in your lower body. It works for big muscle groups like the quads, hamstrings, and glutes. Working on these sets of muscles leads to many benefits.
It’s a Functional Exercise
Tone the Butts, Abs and Calves
Helps with regular bowel movements
For Flexibility, Mobility and Balance
Is it squatting effective to increase the butt?
Squats are a girl’s best friend! It will definitely affect your butt size. How? If the butt is jiggly and you are squatting with the right form, you are working the glutes.
As with every muscle in the body, the more you work on it especially with weights, the bigger or firmer it becomes. On the other hand, if the butt has a lot of fat, working the glutes will help burn the fat in the area and firm things up.
So… very big butts with fatty stores get trimmed down while flabby butts get firmed, toned and bigger. Any which way, its a win.
Mamas, lets get squatting!!!
Doing the Squat Challenge
You’ll need the following to get started on the squats challenge:
This serves as a simple plan to follow, a guide of some sort. You can even tick on it daily for accountability.
If you are the type that prefers the digital, you can download this free app
You’ll need to carve out the time. I choose to squat just after my morning walk. I’ve tied up my daily squat exercise to a routine that is already a habit
Squats Challenge Success Stories
There have been quite a number of success stories of women who have benefited from a squats challenge.
To Wrap Things Up
The 30 day squats challenge as with all other challenges is just that – a challenge. It might be a bit difficult but the rewards are great. To get the very best out of this challenge, make sure your form and posture is correct. Do your best to follow through for the 30 days – thank goodness for the rest days!
I would love to hear your response, results, questions and contributions in the comments.
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