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30 Day Squat Challenge

Why are squats good for you?

One of the best exercises, whether you’re trying to build muscle or lose weight (or both), has to be the squat. This 30 Day Squat Challenge will take you from your first day of squats, right up to 250 reps by the end of the month.

Squats can be done anywhere, with no equipment at all. They’re simple to learn, and will strengthen your core muscles. They’ll help develop muscles all over your body – including your abdominals and lower back – and are particularly great for shaping your legs and bum. Plus, squats burn fat!

How to squat

1. Stand with your head facing forward and your chest held up and out.

2. Place your feet shoulder width apart or slightly wider. Extend your hands out to the front or the sides to help you balance. Some people prefer to put their hands behind their head instead.squat

3. Sit back and down like you’re going to sit in an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.

4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.

5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Don’t worry, it’s awkward for everyone at first, so don’t expect to master the squat straight away. Focus on your form, and then start our 30 Day Squat Challenge.

The 30 Day Squat Challenge 30 day squat challenge

A few tips to remember

Squat down until your thighs are at least parallel to the floor. If you don’t go down that far, you’re cheating yourself and doing a fake squat. Go further down and you’ll feel it in every muscle in your legs. This will give you a really strong core along with strong legs and a strong back.

Try not to extend your knees past your toes. If you’re doing the squats right, you should be sitting back with your bum out and back straight.

Don’t arch your back. The best way to make sure this doesn’t happen is to keep your head up when you squat, and keep your abs tight throughout the whole exercise.

Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward.

RELATED: The 30 Day Plank Challenge.

 


Categorised in: ,
18 Mar
2014
AUTHOR:
 
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  • Avril

    Best thing to use for squatting with bad knees is a Swiss ball just sit back in to it with each squat it’s fab 🙂

  • Avril

    Best thing to use for squatting with bad knees is a Swiss ball just sit back in to it with each squat it’s fab 🙂

  • Claire Welsh

    I’ve got really weak knees so not even going to attempt this! I’m doing your 30 day planking challenge instead.

  • Faye Jenner

    Day 2 so I’m a bit behind you ladies. Thighs are sooo sore.

  • Sarah

    Missed out Saturday & Sunday so I did 110 yesterday as well as an hours Zumba and another 110 this morning…safe to say my walk looks a little odd today! But I’m definitely starting to see a difference : )

  • Jenny

    eeeek I’m starting this today! I’ve heard some great things about this challenge. Come on, buns of steel!!

  • Sarah

    Should be my first rest day today but I forgot yesterdays squats 🙁

  • Jessica

    I’m on the first rest day today, but might do a few reps anyway, can’t hurt right? 🙂

  • Bailey

    Day 1… wish me luck!

  • Pingback: 30 Day Plank Challenge | Slimming Solutions()

  • Keep it up ladies, you are all doing great : )

    Slimming Solutions

  • Louise R

    Day 3! Definitely starting to feel the burn in my thighs 🙂 does anyone else feel like they have jelly legs afterwards?

  • Danielle

    Day 1 completed yesterday. Looking forward to day 2 tonight! Wish me luck 🙂

  • Sarah

    I’m still feeling the pain from yesterdays squats…but I WILL persevere 🙂

  • Louise R

    Day 2 today. Bring it on! Looking forward to rest day already.