Any woman would love to have the body of her dreams, but for that you need a proper diet, targeted exercise, above all patience and perseverance. Also, when it comes to directed exercises, there is nothing but occupation. See how to strengthen your ass and stabilize your body in a few days!
Many men and women dream of having strong thighs and buttocks. To do this, physical activity is the best solution and among the exercises to achieve this result, it has squat it is ideal. By the way, did you hear that? 30 day squat challenge ? This weight loss program promises strong thighs and buttocks in 30 days! So if you want to get into it too squat challenge , this article is for you! How this program works, the different exercises to do, the advantages and disadvantages, as well as some pictures that show positive results. squats before and after.. So ready to build muscle in 30 days? Come on!
Squat exercise is a simple but effective way to strengthen your thighs and buttocks. At the same time, it reduces cellulite and improves blood circulation.
According to Mind Body Green, squat exercises are the basis of almost any fitness training program. It’s easy to do and can be practiced wherever you are. If you incorporate it into your daily routine, you will be able to strengthen the muscles in your thighs and buttocks. In addition, they allow:
Build strength in your glutes and hamstrings to get more tone on your limbs and dominate your hips and ankles. In addition, a study showed the positive effects on older people of the hip and knee extensions.
Maintain good posture by working your upper back and strengthening your muscles.
Thirty-day squat program
This exercise does not require any specific equipment or space. You need to work hard and follow a 30-day program and implement it properly and regularly to get good results.
Gradually you will begin to increase the number of squats in the days to come, with a three-day break to stimulate your muscles. So girls, you have no excuse to start exercising!
To do this exercise, you need to stand up, stretch your feet to hip width, with your hands behind your neck. Bend your knees, moving your hips back so that your thighs are parallel to the floor. Return to the standing position while trying to keep your feet in balance. You can change the position of your arms by stretching your hands tied over your shoulders or parallel to the floor.
- Day 1: 50 squats
- Day 2: 55 squats
- Day 3: 60 squats
- Day 4: Rest
- Day 5: 70 squats
- Day 6: 75 squats
- Day 7: 80 squats
- Day 8: Rest
- Day 9: 100 squats
- Day 10: 105 squats
- Day 11: 110 squats
- Day 12: Rest
- Day 13: 130 squats
- Day 14: 135 squats
- Day 15: 140 squats
- Day 16: Rest
- Day 17: 150 squats
- Day 18: 155 squats
- Day 19: 160 squats
- Day 20: Rest
- Day 21: 180 squats
- Day 22: 185 squats
- Day 23: 190 squats
- Day 24: Rest
- Day 25: 220 squats
- Day 26: 225 squats
- Day 27: 230 squats
- Day 28: Rest
- Day 29: 240 squats
- Day 30: 250 squats
Cheer up, ladies, and you will arrive. If you have a specific back problem, consult a specialist before starting a workout.
It is also recommended to do warm-up movements before starting this daily exercise.
Tips for weight loss and body toning
A balanced diet and a healthy lifestyle should be combined with a monthly exercise program for good results. We also recommend:
· Take snacks or snacks between meals, such as almonds or apples, as waiting until you are very hungry to eat will lead to eating too fast, so you will feel less satisfied.
· It is also a good idea to start eating less. One study found that consuming soup before a meal increases the level of satisfaction.
· Improves sleep quality by increasing the metabolism that helps burn fat. As sleep balances hormones that moderate appetite.
· Drink liquids, especially water and tea. The latter offers a variety of variations, from green tea to black tea or any other infusion you want.