The rooms being closed, we all brought out our groundsheet to play sports at home. It is also the perfect opportunity to take on small sporting challenges, such as the famous "30 Days Squat Challenge". Stay with us, we'll tell you everything!
What is the "30 Days Squat Challenge"?
What if we took advantage of the confinement to test the "30 Days Squat Challenge"? Easily done at home, this is a 30-day sports program consisting of squats only. The goal is very simple: you have a specific number of squats to do each day. As the name suggests, the challenge lasts 30 days and the goal is to get to do a hundred squats at the end.
Example: on day 1 you will need to do 30, on day 2, 40, on day 3, 50 etc. Of course, you will have days of recovery! The more the days go by, the more you progress, without even realizing it. Promoted by many sports coaches, this sports challenge is very popular on social networks and its big positive point is that it can be followed by everyone!
The results of the "30 Days Squat Challenge" on the body
This slimming program promises firm thighs and plump buttocks in just 30 days. The squat has many virtues for the body. It is an effective and complete bodybuilding exercise that builds the thighs as well as the glutes. But if it puts a lot of stress on the buttocks and legs, it also has the advantage of working many other muscles including the abdominal strap and the back. For example, it will be perfect for finding a toned stomach and sculpted abs.
Warning ! The "30 Days Squat Challenge" is now gaining many followers because it offers quite impressive results in a very short time, but it does not work miracles! If you follow this program and want to enjoy its effects, you should definitely keep a healthy and balanced diet on the side. Otherwise, it won't work! In addition to playing an essential role in your health, nutrition will have an impact on your progress and your weight loss. In particular, it improves your strength and performance while helping you achieve your goals.
Squats: the right posture to adopt
For it to be effective, the squat must be done correctly. Here is the right posture to adopt for maximum efficiency:
- The feet are apart, oriented slightly in the diagonals.
- The knees don't go too far forward, they should be in line.
- Heels should always be glued to the ground.
- By pushing the glutes back, the lower back should be aligned.
- The pelvis is slightly tilted forward in order to have a straight back.
- To really work the glutes, go lower than the hips.
For each squat performed, don't forget to contract the abs! Imagine that your navel is sucked into your belly and go down in a squat, contracting your glutes as you go up.
How to do a squat?
Once you have the right posture, we take action! Standing, legs apart and stomach tucked in, go down as if you wanted to sit on a chair, descending with the knees bent buttocks back. Your upper body will automatically lean forward a little, and your knees should stay above your feet. Hold the position for a few seconds, then go up by contracting the buttocks.
3 squat exercises for your squat challenge
Standing, the abs are well sheathed. The feet are shoulder-width apart, and parallel or slightly outward. The knees point in the same direction. Inhale and descend, pushing the buttocks back without ever rounding the back.
The sumo squat is performed in the same way as a classic squat but with a small difference in the level of the position of the legs! This time the legs are much wider than shoulder width apart and the toes are turned outward.
Ideal for developing cardio and mobility, the squat jump is an exercise that combines a squat and a jump. After each jump, it is very important to absorb the shock by landing first on your tiptoes before gradually placing your heel on the ground.
"30 Days Squat Challenge", our advice for better efficiency
- To avoid muscle and joint injuries, don't forget to warm up! Warming up is the essential transition period between rest and sporting activity.
- For your workout, always choose an outfit that is comfortable and provides you with good support. This will give you a better range of motion.
- Water losses increase during exercise, so remember to hydrate yourself well before and after each challenge of the day, but also during breaks.
- To increase the difficulty and thus have better results, do not hesitate to add accessories: a kettlebell, an elastic, weights or a bar.
- After each workout, do not skip the stretches that allow better recovery. This will prevent bad injuries.
The equipment you need for the squat challenge
Sports bra, € 19.99 at Amazon
Sports leggings, € 23.50 at Amazon
Fitness elastic bands, € 9.59 at Amazon
Kettlebell fitness, € 29.99 at Amazon