30 Day Squat Challenge That Will Totally Transform Your Butt


We’ve put together the ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Master a different squat or increase your reps each day, and we’ll have you covered where your teeny bikini doesn’t.


There’s a reason everyone is still so crazy about squats: They’re an all-in-one blast for your glutes, thighs, and core, meaning you’re burning cals and building muscles in one epic move. But there’s no reason to stick to basic squats for the rest of your life. We tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, to round up all the best variations and demo them (in GIFs!) for Fitness magazine. Now, the challenge comes to Shape (because you can never do too many squats).

Each day, dedicate a few minutes to the move(s) on the calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn. Step 1: Master proper squat form. Step 2: Commit to dropping it low for just a few minutes each day. Step 3: Admire your hard-earned booty. #Lookbackatit.



Basic Squat

  • A:Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
  • B:Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.
  • Do 15 reps.

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