You dream of a tight butt? What are you waiting for? Take the 30 Day Squat Challenge and get closer to your dream butt and toned thighs!
You are dissatisfied with your buttocks and thighs? Too big, too small or too flabby? That's over now!
Take our 30 Day Squat Challenge and start working out your butt in your living room. Within a month you can build visible muscle and feel much better about your body.
We have created this free workout plan for you to do at home. You don't even need any equipment and you can start right away.
Go ahead, grab your workout gear and get started today! It will be worth it :)
Table of contents
Do you know the very best butt exercises for advanced?
30 Days Squat Challenge: the correct execution
You want to take up the challenge? Then let's get started right away! We've come up with a plan that will finally give you a tight butt.
Granted, you'll get sore muscles from it. But that's a good sign - because it means your muscles are working and adapting to the challenge. They start to grow, which tones the muscles and melts the body fat.
Squats execution
We all know them and really everyone has done them. They are among the most popular butt exercises: Squats! They give you a firm butt and toned legs.
You train the largest muscle groups in the body with this simple exercise: the thighs, buttocks, back extensor and calf muscles.
Before we get right to the training plan, take a close look at the execution. There is nothing worse for the body than doing an exercise intensively and incorrectly for a long time.
By the way, you note that you are guaranteed to do it wrong Knee pain directly after squats.
- Stand about shoulder width apart. The tips of your toes point slightly outward.
- Push your butt down towards the back.
- The knees do not come above the tips of the toes.
- Lower the buttocks until they are level with the knees.
- Hold your arms in front of your body to help you keep your balance.
Too boring? There are many variations of the squatwhich are anything but monotonous even for advanced players. There is guaranteed something that will make even you sweat :)
But now it can already start!
How does the 30 Day Squat Challenge work?
The goal of the Squat Challenge is to train your butt for 30 days. People like to start before the bikini season. But actually you can start at any time.
The challenge lasts 30 days and every day a few more squats are added. Once a week you are allowed to take a break. After 30 days you will be at 55 squats.
If you've made it through the 30 days, your butt may not quite have the shape you've always wanted, but you're well on your way. The muscles need some time to grow. Only when they do, will you see results. If you stick with the 30 Day Challenge, you will definitely see changes in your body.
Don't stop training after the Challenge. Learn about the structure of the butt and about it, That there are a total of 3 butt musclesall of which want to be strengthened again and again. This will help you to get a crisp buttocks.
What makes our Squats Challenge different from others
There are challenges where you do 25 squats on the first day. Then you increase that and end up with 200.
Beware of such actions! If you are unathletic, it is extremely unhealthy for your body!
You may have heard some time ago about the two girls from China who almost died doing the Squat Challenge. They did 1000 of them and couldn't bend their legs the next day.
Her urine also turned brown. This was because the muscle fibers could not withstand the strain. They started to disintegrate. Short version: This can lead to acute kidney failure.
So please: Beware of such Squat Challenges!
Always increase slowly and listen to your body. If you need a break for a day or two, that's perfectly fine. Then you simply start again where you left off.
However, a little muscle soreness is perfectly ok and even wanted.
Have you ever heard of sumo squats?
Here again a guide for those who want to know about the exact execution
What is the real benefit of the Challenge?
Many magazines promise you to get a dream butt after just 30 days. Unfortunately, we have to disappoint you. This is simply not possible.
However, this should not be a reason not to start the challenge.
It's important that you just get started and stay on the ball. That's how you develop a routine. And that's mega important if you want to take off athletically.
Sport and exercise should become part of your life! Only then can the crisp buttocks work out.
Also, it makes a big difference if your bottom is too big or too small.
If it is too big, most likely your Body fat percentage too high. So you need to lose body fat to make your butt pop.
However, you can't achieve this with exercises for the buttocks alone. Diet is also an important factor.
Butt exercises work even if your butt is too small. It needs some muscles then. All you have to do for your tight butt is Build muscle.
Even if the 30 Day Squat Challenge doesn't get you to your goal as quickly as you thought, it definitely improves your overall fitness and lets you start seeing results.
Only variety leads to success
If you do only the same exercise every day, you will not see success as quickly as someone who does one or two different exercises every day. The reason for this is that our body quickly gets used to the load. To really challenge the muscles, they need a lot of variety.
The more different exercises, the better it is for the body.
Likewise, doing the same exercise every day increases the risk of injury. Especially if you are not used to exercising and have sore muscles.
Will the Squat Challenge really give me a firm butt?
No. You won't get there just by doing an exercise. And certainly not in such a short time.
Squats are a great exercise to get in shape, but a mix of several exercises is better!
You will see faster and better results if you do different exercises and activate your pomus muscles in different ways. This is much more effective than doing the same exercise all the time.
70% of your athletic success is also the diet. Sugar, white flour and unhealthy convenience foods are the enemies of a crackpos.
If you don't change your diet, you can do as many exercises for your butt as you want. You will not reach the goal.
However, a healthy diet and the 30 Day Squat Challenge is still not enough.
You can always lose weight and build muscle with a mix of endurance and strength training.
Other areas of the body such as the abdomen, back and arms also want to be trained and strengthened. The more muscles you build overall, the better it is.
But don't worry: you're not guaranteed to end up as a mountain of muscle. For us women, building muscle due to hormones is anything but easy.
What I'm saying is that you can get a dream butt with the 30 Day Squat Challenge if you see it as an introduction to the sport and don't stop working out after a month.
This special butt workout also works standing up
Why you should start the 30 Day Squat Challenge today
The Challenge is a good introduction to the sport
No matter what exercise you do to go from 0 to 100 in 30 days, you'll feel an effect. If only because you complete a workout every day.
You develop a routine, which is especially important if you want to get started with sports. This makes it easier for you to get started.
In addition, you will not only strengthen your butt, but also other muscle groups, such as the legs. You will get a better body feeling and your posture will improve as well.
You won't believe how easy minibands make your butt crunchier
Flexible training times
You can exercise when and where you want. The exercise is really simple. You don't even need any equipment.
So there are no excuses. In the office, hotel room or at home in the living room - bodyweight exercises of all kinds you can do anywhere.
Motivated by the Squats Challenge
With a training plan, you work towards a specific goal. This automatically increases your motivation. Also the probability that you will follow through with the workout.
With a plan, you know today what's coming up tomorrow.
Maybe you can motivate a friend to do the challenge with you. It's a lot more fun when it's just the two of you.
Challenge yourself
Do a few more reps every day. You know you can do it and you're outgrowing yourself a little bit every day.
You'll quickly notice how you're getting better day by day. But the challenge will still be strenuous. Your muscles will be very sore.
Therefore, it is now: Grit your teeth and keep at it!
Our conclusion
With the 30 Day Squat Challenge, you won't get the ultimate bang for your buck. Your body needs much more time to build muscle. However, the challenge is a good start. If you continue to work hard and exercise, you can be sure that you will get a little closer to your goal.
Good luck!
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