With the lifestyle of modern societies, it is extremely important to stay active and avoid a sedentary lifestyle, because physical exercise brings many benefits to our mental and physical health.
The goal of sport must be the health of the person; however, physical appearance is very important to many, and it is not surprising in this society that it demands so much of us.
In this article we will offer you a squat challenge so that you can have more legs and buttocks, strong, firm and toned and for your general well-being to increase. However, before continuing, you can take a look at these two interesting articles:
- The 10 psychological benefits of exercise
- Exercise improves school performance
The advantages of the squat
Squats are a classic leg workout because it is an exercise that allows you to build muscles and strengthen tendons and ligaments in the legs and glutes, but it also positively affects the heart and lumbar region.
Certainly, many people find it difficult to do leg exercises; however, squats have many benefits for the person performing them:
- Increases the lower train force, And helps tone the legs and buttocks.
- Increases bone density in the spine, Hips and legs, which helps prevent osteoporosis.
- They help burn calories and fat for 24 hours after exercise.
- Stimulates the cardiovascular system.
- It increases the basal metabolic rate so that more calories are burned while at rest.
- It affects power and endurance in other exercises or activities: running, playing football, jumping, etc.
- If done correctly, it increases the range of mobility and increases flexibility around the hips.
- With fewer reps, more weight, and a good diet, it is possible to build muscle mass in the leg and glute area.
- It improves posture because with this exercise the trunk and lumbar area are worked.
Squat challenge: toned legs and buttocks in a month
After reading these benefits, you are sure you want to step into the gym and enjoy the power of squats. That is why in this article we are going to present you a challenge published in the magazine “Shape” so that you can have spectacular legs and buttocks.
You can complete this challenge in combination with other workouts. So, if you already have a routine in the gym, you can complete the challenge before or after you start, as you wish.
Below you can find the challenge explained.
Day 1: Basic leg curl
The classic squat is the most common. To do it, just stand up with your legs open and your feet aligned with your shoulders. The hands should be in front of the chest and the elbows slightly bent. Push your hips back so that your shoulders move slightly forward, but keep your gaze on your forehead and back straight.
At the same time, bend your knees as if you were sitting down. Pause in the down position and come back up. If you are an expert, you can practically get into the squat position, but without ever sacrificing good posture. Do 15 reps, with or without weights depending on your fitness level.
Day 2: buttock kick
This exercise is also called donkey stitching.. The classic form is to stand in a crawling position, simulating a donkey, and kick back, always keeping the core tight, back straight and looking at the ground.
The stitch is performed by lifting the leg after bringing the knee to the abs and simulating a squat. Now there are different variations like just lifting your right leg when you are in the ironing position or doing a leg curl and then lifting your leg back. You can check it out in the video below.
Do 10 reps with each leg.
Day 3: Basic leg flexion + glute point
Combine the exercises from day 1 and day 2. Do 15 regular squat reps and 16 glute stitch reps (8 on each side).
Day 4: Basic leg flexion + glute point
Like the day before, combine the exercises from day 1 and day 2. Do 20 regular squat reps and 20 glute point reps.
Day 5: Rest
Take a day off to regain strength and allow your muscles to repair.
Day 6: Bend your legs a lot
The sum squat is similar to the normal leg curl, however the placement of the legs is slightly different, with the tips of the feet and knees pointing outward. You need to do 15 repetitions of this exercise, and you can do it with or without weights.
To know how to perform it, you can view the audiovisual content.
Day 7: Very powerful leg curl
This exercise is an important variation of the leg curl, however instead of just going down and up you have to lift your arms and toes while going up, As if it were a ballet fold. Do 20 repetitions.
Watch this video to find out how.
Day 8: very significant leg flexion + very distant leg flexion
On the eighth day, you should combine the previous two exercises and do 15 reps of the Deep Leg Curl and 20 reps of the Far Leg Curl.
Day 9: very significant leg flexion + very distant leg flexion
Like the day before, you should combine the exercises on days 6 and 7 and perform 15 reps of very heavy leg bends and 20 reps of far-away leg bends.
Day 10: Rest
Take advantage of this day to regain strength and allow your body to recover from the efforts you make to meet the challenge.
Day 11: Leg flexion with oblique
To perform an oblique leg flexion, it is necessary to perform a leg flexion as explained in the previous lines.
Now you need to put your hands behind your head so that your elbows are bent outward. When you get to the starting position after the descent, you must continue to lift your leg as if you were touching each other with the knees at the elbow. You should stay where your range of motion allows and come back to the starting position.
Day 12: Bending of the jumping legs
We do the classic leg curl but let the arms flow naturally, as the leg curl is the key to starting a jump. You can see how to do this in the video below. Do 20 repetitions.
Day 13: Leg curl with oblique + squat with jump
Do the two previous exercises. 15 repetitions of curl with oblique and 20 repetitions of curl with jump.
Day 14: Leg curl with oblique + squat with jump
Like the day before, do the exercises on 11 and 12. Perform 15 repetitions of oblique leg curl and 20 repetitions of leg curl with the jump.
Day 15: Rest
Take a day off to regain strength and allow your muscles to repair.
Day 16: narrow leg flexion
Narrow squats are a different exercise, rarely used but very effective. It’s like the classic leg curl, but instead of having your legs open, you have to keep them closed. Hands on the neck. Do 15 repetitions.
Day 17: Pistol leg flexion
The squat pistol is a complex leg curl, which involves doing the normal flexion of the leg but extending one of the legs forward. For people who are not able to do this, they can rest their hands on a bench and try to do the movement at using their arms. Do 10 reps with each leg.
Day 18: Narrow leg curl + pistol squat
Do the previous exercises. Do 15 repetitions of the narrow leg curl and 20 repetitions of the pistol leg curl.
Day 19: Narrow leg curl + pistol squat
On this day it is necessary to perform the same exercises as the day before.
Day 20: Rest
The 20th, take a day of rest to regain your strength and allow your muscles to repair themselves.
Day 21: Cross-legged flexion
Stand with your feet apart as in the classic squat and elbows bent with your hands clasped in front of your chest. Squat in a squatting position with your thighs parallel to the floor. Place your right foot back and left. In this position, he goes up and down to the rhythm of the repetitions. Then do the same with the other leg. 10 repetitions on each side.
Day 22: Flexion of the split leg
This exercise involves getting into a stride position. With one leg forward and back. Then you need to lower one knee while the other leg bends. Do 10 reps on each side.
Day 23: Cross leg flexion + split squat
Do the two previous exercises. Perform 20 repetitions in each of them.
Day 24: Cross leg flexion + split squat
Like the day before, do these exercises with 20 repetitions each.
Day 25: Rest
A day of rest is essential to regain strength and allow the body to recover from the exertion.
Day 26: Isometric leg curl
This type of leg flexion consists of being placed in the classic leg flexion position, and when lowering, instead of coming back up after a short break, it is necessary to stay in this situation for a long time. Do this exercise for as long as you can.
Day 27: Pop leg curl
The pop leg curl involves performing a 1:00 leg curl of a “jumpin ‘jacks”. Do 20 repetitions of this exercise. You can see how to perform this in this video:
Day 28: Isometric leg curl + pop squat
Do the previous exercises. Stand on the isometric squat for as long as you can and do 20 reps of the pistol leg curl.
Day 29: Isometric leg curl + pop squat
Like the day before, perform the above exercises. Stand as long as you can on the isometric squat and do 20 reps of the pistol leg curl
Day 30: Superset Squat
To complete this challenge, do all of the above exercises, with a total of five repetitions over two sets, in a row.