30 Day Squat Challenge – Dream Booty
If you want to get in shape, but also tighten your stomach and butt, these are the best exercises for you, this training is designed to help you shape your butt and stomach. The stomach is probably one of the most difficult parts when it comes to losing weight. We all dream of a flat and taut stomach, but we all hate to do hard stomach exercises.
We know that fat in the stomach is the most developed fat accumulation around the abdominal region and we know that this is dangerous to health, because it can cause many internal problems. And the most common problems people with fat in the stomach are high cholesterol, heart attack, hypertension, diabetes and many others.
While it’s an excellent choice as an everyday workout, when you squat the wrong ways, it can hurt your knees, lower back and ankles.
In the recent years, 30 day squat challenge has become insanely popular.
4 Different squat variations
No.1: Wall Sit
How to do it:
To start this exercise first you need to stand with your back flat against a wall and then you need to walk your feet out about 2 feet in front of you, feet spread about 6 inches apart.
Next, you need to slide your back down the wall, bending your knees until they are bent at about a 90-degree angle and then to hold this seated position for 20-60 seconds, contracting your abdominal muscles.
Then you need to straighten your legs and come back to a standing lean against the wall and then change the angle of your bent knees to change the intensity of the exercise.
No.2: Bodyweight Squats
How to do it:
Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.
You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you. The exercise needs to be performed for a period of 30 seconds per each side;
No.3: Lateral Squats
How to do it:
To do this exercise first you need to stand with your feet wider and shoulder width apart and then you need to shift your hips to the left and down by bending your left knee and keeping your right leg straight.
Next, your feet should be straight ahead and flat on the ground and you need to push through your left hip, returning to the starting position. Then alternate sides.
Repeat for the prescribed number of repetitions.
No.4: Bulgarian Squat
How to do it:
Begin by placing the toes of your right foot on a bench, box, stair or chair with your left leg straight. Make sure your left foot is out far enough, about 2 to 3 feet apart. Coaching Key: When you lower your hips, your knee should stay directly over your ankle.
Bend your left knee, squeeze your right glute, and lower your body toward the ground.
Pause for 1-2 seconds, then press your left heel into the ground to straighten your left knee. This completes one rep. Continue for the prescribed number of repetitions.
Source: Team Fitness Training