Want to strengthen your butt, thighs and hips and burn extra calories? Then take part in the awesome 30 day squat challenge! As part of the exciting 8-week health festival for healthy moms, a 30-day squat challenge will take place alongside the month of March. 28 day weight loss challenge Which kicks off on February 28th!
Squats are a great exercise to help build muscle and get nicely toned legs. Squats also promote bodybuilding, working out the quads, hamstrings, abdominals, lower back, and butt as well.
The goal of the 30 Day Challenge is to increase the number of repetitions of four squats over a 30-day period. As you increase squats over time and become a part of your daily exercise regime, you will see and feel your legs becoming stronger and more toned in just 30 days! And that’s not all….
Prizes Prizes Prizes
You will not only tighten your legs, give weight and enhance your fitness, by registering squats in the Healthy Mummy app and sharing your achievements in Healthy Mummy Support GroupYou will get a chance to win great prizes!
Every week we’ll be giving away some amazing prize packages to those who participate in the 30 Day Squat Challenge.
Make sure to check in with healthy mummy community To motivate, support and win some great prizes on offer!
So what is involved?
Use this chart as a guide to gradually build the squat over the 30 days.
If you’re worried about finding the time to squeeze in all those squats every day, we’ve got some great tips below.
Just remember to log your Healthy Mummy squats every day, while you build the habit.
What are the four squat exercises?
Each of the four different squats on the chart works slightly different muscles through your legs, thighs, calves, and glutes and, when done together, provides all lower-body exercises.
Watch the healthy mummy Mel Timer Show both squats below.
To do a duck squat, stand with your feet shoulder width apart and your toes raised. Put your hands together in front of your body. Sit as low as you can, then lift up to a standing position. This is one representative. This exercise targets the glutes, hamstrings, and quads.
This exercise activates your muscles and gets your heart pumping. Stand straight with feet and shoulders apart. Squat until your thighs are slightly higher than your knees. Drive through the balls of your feet to push yourself up, straightening your legs. Land on the balls of your feet with your knees bent.
plie . squats
To perform the Plie Squat, stand with your feet slightly wider than shoulder-width apart with your toes turned at a 45-degree angle. Bend your knees and lower your torso, keeping your back straight and your abdominal muscles tightened. For an extra inner thigh workout, lift each heel when you’re low on a squat, then squeeze your glutes as you rise to a standing position.
Squat with side leg lifts
For this variation of the squat, stand with your feet about shoulder width apart. Sit your hips back and lower into a squat position with your hands together in front of your chest. Engage your glutes and rise again, fully straightening your legs, and raising your right leg out to the side. While returning your foot to a position about shoulder width apart, sit down again and raise the other leg.
Top tips for all strokes!
- Involve your heart
- Push through your heels
- Think about pushing your knees out
- Lifting your foot slightly outward will activate your buttock muscles more
- Keep your head steady with your back – don’t look at the floor!
- Readjust your posture and body if movement isn’t right, it’s all about proper technique!
9 Easy Ways To Squat Your Way To That Booty Butt
1. On the field
Ash Petrov says “Instead of just sitting around watching my kids on the playground, I use that time to jump on a sled and hit a few sets of squats!”
2. Folding laundry
If you have kids, you probably have laundry to do, and plenty of it! Sam Stevenson plays music and squats as she washes her clothes. “It makes the whole washing process so much more fun!” Sam said. “I can easily do 100 squats in this one activity.”
3. Waiting for the children to get dressed
Anyone with kids knows how hard it can be to wait for your kids to get dressed or put on their shoes! It brings a whole new meaning to “snail speed!” Courtney Trotter uses the time it takes her kids to put their shoes on every day to squat. Not only does it make her feel good, but it also reduces that feeling of stress.
4. Grocery store
No fault here! Nicholas Green proves that any place is a good place for a few squats. Even the grocery store! Well, you might get some weird looks but if you’ve seen Nikola’s amazing transformation results in the ass You’ll be sitting on your way around the grocery store, too.
5. Waiting for the kettle to boil
If you’re partial to coffee or tea and find yourself drinking several cups a day, you’ll be amazed at how many squats you can do while waiting for the kettle to boil. 5 cups a day and 20 squats each time.
You will easily crush 100 before dinner time. Waiting to Boil is where Chloe Cox crushes 100 squats.
6. Hanging washing
We love the Nicola Green squat while washing system. 1 squat for each of her children’s clothing items, 2 squats for an adult’s clothing and 3 squats for larger items such as bed linen. Go Nikola!
7. With clingy kids on board
You have a child who always wanted to be held? No problem. Julie Meadows simply squats with her daughter on the plane! Check out Julia’s Restaurant Amazing butt makeover Results.
8. Scenic squatting
Lauren da Silva loves to take breaks while out walking to do her squats. Although we don’t necessarily encourage you to squat on the edge of an incline, a great view or point of interest can make squatting more enjoyable.
9. Walking the dog
Jenny McPhail stops squatting during her daily walk with her dog. Warning – your dog may overwhelm you with his enthusiasm to bring you down to his level (as Jenny found out), but it’s definitely worth it.
Join us for the 28 day weight loss challenge!
If you want to take charge of your health and weight – join us 28 day weight loss challenge Today.
With over 6000 delicious (and healthy) recipes, 500 workouts and 24/7 support – The 28 day weight loss challenge Designed (and proven) to help busy moms like you lose weight!
To find out more about our challenge or join – click here.