When working out, most people focus on areas that are easy to tone. The arms and chest are the first thing they start working on as results are easily visible. Many of the hopelessly end their workout adventures when results can’t be seen. Working out is important, but so is a healthy lifestyle and diet.
Most people don’t pay attention to areas of their body that they can tone in a month, believing it’s not possible. Have you ever heard of squats? While doing them doesn’t provide results right away, stick with squats for a month and you’ll get the butt of your dreams.
What Are Squats?
Squats are a lower-body exercise that works on the butt, thighs, and legs. It’s one of those exercises no one really likes. While it’s mostly recommended for females, men should do it too. They have the power to shape and tone your legs like nothing else. As a matter of fact, many athletes and fitness trainers consider them to be the best lower-body exercise without any equipment involved.
You can do squats everywhere to tone your butt and legs. They’re not just great for your leg muscles. According to experts, they can improve blood circulation, help you get rid of cellulite, and improve your leg flexibility and overall stability. Squats are a fantastic exercise for your core as well, so it makes sense to include them in your workout routine.
And, no, they’re not just for bodybuilders. They are a fantastic solution for lower-body toning for people of all walks of life and age. Of course, you’ll need to do squats the right way or they won’t work. As a matter of fact, doing them the wrong way can lead to injuries.
How to Do Squats Properly?
There are several types of squats available, but we’ll go with the basic one. You can do this anywhere – even at home.
Start by placing your feet at shoulder-width apart firmly on the ground. Make sure your toes are slightly out. Now, hinge your hips down and bend your knees, not your back. It’s just like trying to stand up with your arms in front from the bed from a sitting position. Make sure your knees are firm and they don’t fall inward.
Stop just when your thighs are parallel to the ground, then push your heels down to stand up. Rinse and repeat.
How Many Squats Per Day Should I Do?
That depends on your routine and the level of tone you’re going for. If you’re a beginner, 50 will do nicely. If you’re an expert already, you can go for 100, 150, or more if you can handle it.
Below we have a full squat challenge that will tone your butt and legs in 30 days. The best thing about it is that you can do them anytime and anywhere, so no excuses for missing a day.
Day 1: 50 repetitions
Day 2: 55 repetitions
Day 3: 60 repetitions
Day 4: Rest
Day 5: 70 repetitions
Day 6: 75 repetitions
Day 7: 80 repetitions
Day 8: Rest
Day 9: 100 repetitions
Day 10: 105 repetitions
Day 11: 110 repetitions
Day 12: Rest
Day 13: 130 repetitions
Day 14: 135 repetitions
Day 15: 140 repetitions
Day 16: Rest
Day 17: 150 repetitions
Day 18: 155 repetitions
Day 19: 160 squats
Day 20: Rest
Day 21: 180 repetitions
Day 22: 185 repetitions
Day 23: 190 repetitions
Day 24: Rest
Day 25: 220 repetitions
Day 26: 225 repetitions
Day 27: 230 repetitions
Day 28: Rest
Day 29: 240 repetitions
Day 30: 250 repetitions
If you do your squats properly, you can expect results at the end of the challenge. Try it – it really works!
