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30 day squat challenge

30 day squat challengeThe challenge of doing sit-ups your buttocks, smashing its cellulite and slim succeed in just 30 days. The training plan includes 5 different variants of exercises: squat, leg ejection in the back, with the upstroke legs to the side, the plié squat with medicine ball. So versatile exercise selection guarantees a spectacular effect in a short period of time. The only thing you have to do is conscientiously to stick to the plan.

Squats are the most effective exercise for firmer buttocks. However, you need to do them on a regular basis and preferably in different variants, to activate all muscle groups responsible for the appearance of the ass. Restricting only to traditional Crouch da, Lim­ited becomes very monotonous.

The following challenge includes 5 types of squats, which in a variety of ways to activate both the leg muscles and the muscles of the buttom. Thanks to this training is more varied, and this effectively models the lower parts of the body. People, which is not enough for the basic variant of the challenges, may face the additional exercises: squot wall,  with the use of dumbbells, or squot the Bulgarian. But keep in mind that with each passing day reps arrives, because what seems simple in the beginning, after a week or two can be a problem. It’s a good idea to immediately review the whole plan challenges and realistically evaluate your capabilities.

Squats policy challenges

The challenge for beginners includes 5 types of squats (descriptions are located on the bottom of the page):

  • traditional,
  • ejection legs backward,
  • the tilted leg to the side,
  • plié squats,
  • squats with the ball gym.

The challenge is to the daily performance of the specified number of repetitions of each exercise. The number of repetitions has been given in the table. For example, means to repeat 6 times each of the five exercises means repeat 6 times each exercise and repeat the entire series twice. In parentheses are the total number of squats performed on a given day.

Between each series you can do ok. 2-minute break.

That we have a fall does not mean that we can downplay the health of our thighs and buttocks hidden under the tights and trousers. Today I have for you a small monthly challenge – 30 days squats. You to?

I bet that the sleek ass and slender thighs depends on each of us. To before new year’s Eve – that pop out at any moment as the rabbit out of the hat – without having to worry about how we look at your favorite, tight, let’s boost the quality of our shapes. With a little determination will surely have time of course, I’ll practice with you-equally per month: I noticed the effects.

I prepared for you a training plan for the next month. 250 reps on the last day of may startle, but believe me-from day to day, Your muscles will be stronger and stronger.

Remember that when you perform sit-ups very important is the right attitude. Executing them incorrectly will definitely not bring spectacular results.

Initially, I planned to write this summary, but I came to the conclusion that my observations can someone come in handy. I can how it looked like my challenge, because it was not a representation of any of the challenges of circulating the Web. The first time I made two series after 60 sit-ups, then increased this amount to 3 x 60, which means that all the time (approx. 4 times a week) I did after 180 sit-ups. Not been in any increasing repetitions, two of you advaice me, that it is better to make the load and so (after approx. 2 weeks) I decided to do. More than a week there I practice because I was weakened by a cold.

What I expected?

Simply put, firming the buttocks, to summer in the suit have no complexes. Certainly not I wanted to grow. Although would it not sounded-I have at the moment perfectly symmetrical silhouette of an hourglass and i want to have, I want to have slender thighs and stand-off, but not a big ass.


I wrote in one of the reviews of the week that I do not see the effects on your baby’s bottom, but I have a feeling that me. Now I believe that this summary was for the whole of this challenge very hurtful. For brought it one spectacular effect-I won with cellulite on the back of the thighs.

I fight with this since I have been taking hormones that is already good few years. unless previously helped me different cosmetics, massage or the inclusion of exercise, so variety (aqueous cellulite) proved indestructible. And still this is not to say that cellulite disappeared in 100%, because even in certain places after pressing the skin is visible. My win is, however, that the problem is not apparent in such completely natural conditions when I stand or walk. Rear side of the thighs is firm, resilient, hard … There is no question of any jelly.

What’s next?

Thighs without visible cellulite is for me the greatest reward. I will therefore continue its February challenge regardless of whether it will have an impact on the buttocks.

I definitely recommend squats as a great patent to improve the appearance of the thighs. I don’t do out nothing more, no creams, lotions, massage … In the winter, I’m too lazy. I do not write about other activities, because these are accompanied by me for a long time, and yet on the Orange skin, nothing helped.

P.s. I think that I was afraid about the State of my quite sensitive, but warm up the trick-I didn’t have any problems.


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