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Change the Shape of Your Butt With This 30-Day Squat Challenge

Dec 31 2015 - 1:40pm

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here's a printable version of this Squat Challenge [1].

Related: Print Out This 2-Week Crunch Challenge [2]

Number 1: Narrow Squat

Number 2: Narrow Squat With Back Kick

Related: 30-Day 6-Pack Abs Challenge [3]

Number 3: Basic Squat

Here's a video demonstrating the basic squat [4].

Number 4: Basic Squat With Side Leg Lift

Number 5: Sumo Squat

The Plan

Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.

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