30 day squat challenge

Why should you squat?

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. The awesome thing about squats is that you can do them anywhere, with or without the use of weights.

The benefits

Tones the Legs. Squat exercises thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. If you want to make the squat more intense, slow it down and take your time.
Lifts the Butt. Squatting helps to tighten and lift the butt. Give your butt an extra squeeze to increase the effect.
Strengthens the Core. Your abdominal and back muscles are needed to keep balance during the movement --> tighter, flatter abdomen and a stronger lower back.
Increases Flexibility. Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion.

How to do a perfect squat

1. Straighten you back
2. Keep your shoulders down
3. Stand with your feet slightly wider than hip-width apart
4. Make sure your toes are slightly pointing out
5. Lower your body down and back as if you are sitting down into a chair
6. Keep going until your thighs are parallel to the ground (or as close to parallel as possible)
7. Make sure your knees do not pass over your toes
8. Keep your abs tightly activated to ensure a straight spine
9. Rise back up slowly
10. Repeat!

Remember, this is YOUR challenge so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely. It's always better to get to your goal, even if it takes you longer than a month. The most important thing is that you get to your goal!