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.
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.
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.