30 days to build and firm your buttocks

30 days to have firmer and more muscular buttocks? This is the program with the "30 days squat challenge". Explanations.

What if 30 days were enough to sculpt the buttocks of your dreams? This is the idea of the "30 days squat challenge", which offers a program accessible even to the less athletic and promises firmer buttocks.

What is the 30 days squat challenge?

As its name suggests, the "30 days squat challenge" is a squat-based program lasting 30 days. By gradually increasing the number of 'squats' performed, the program aims to strengthen the buttocks, but also refine the thighs. His secret? A single and unique exercise, among the most popular in fitness: the squat - or leg bending -.

 How to properly perform a squat?

How often, the secret of success of this exercise lies in its good realization. at the start, we stand upright, the feet are parallel and the gap between the feet is the same as that between the shoulders; we look straight ahead to have a good position of the neck ... and we contract the abdominals. Ready? We perform a knee bend by pushing the buttocks backwards and keeping the back straight, as if we were sitting on a chair! We go down until we have the thighs parallel to the ground ... then we go back up to the initial position. When performing the movement, the knees should not go too far forward and the head should remain in alignment with the spine.

How to have plumper buttocks in 1 month?

Want a plump, more toned buttocks? Sharper thighs? This simple challenge, accessible to the less athletic among us, may be the one for you! The principle is simple: for 30 days, you perform the number of squats indicated on the calendar. We start at 50 on day 1... to end up at 250 on day 30! And we even have the right to 'off' days, without squats, every 3 days!

For this to work there are several key points. Regularity, first: no need to cut corners, it's the gradual increase in effort that makes it possible to obtain results.

It will also be necessary to apply yourself to performing the movement correctly - without going faster than the music - to ensure that it is the 'good' muscles which are solicited and working.