When it comes to strengthening the buttocks, the first thing that comes to mind is squatting. If you really want to make your behind look toned, you can participate in this interesting challenge with us. This test of your desire to get a wonderful behind consists of only 30 days. Just think about it — you will need only one month to get the behind you’ve always dreamed of.
We at Smiles Tv offer you a real challenge consisting of 30 days of various squats after which you’ll rush to the store to buy a fantastic pair of jean shorts in which to strut your stuff. It will take you one month to tone your butt and strengthen your legs. You can believe us when we say that it’s worth it!
What do you need to do? Just do 100 squats every day, no matter what part of the day it is. You will see even greater results if you add these exercises to your usual exercise plan. Don’t forget to squat if you have a running day or even if it’s upper-body day at the gym!
The only thing you have to do is follow the rules and not give up. At first, 100 squats a day may seem unrealistic, but believe us, these exercises will quickly become a habit. Quite soon, you won’t be able to live without them, just like you can’t go out without brushing your teeth in the morning.
1. Basic squat
It’s simple. Stand up straight with your feet slightly wider than shoulder-width apart. Squat as deep as possible, trying not to bring your knees over your feet. Make sure to keep your body weight on your heels, so you’re sure to tense your buttocks.
2. Squat with a kick back
Doing a basic squat, do a kick every time you get up from the squat. Alternate legs each time.
3. Sumo squat and its variation
Stand up straight with your feet slightly wider than shoulder-width apart. Squat as low as possible, keep your back straight, and do not bring your knees behind your feet.
To do a variation, perform a sumo squat, lower your arms to the floor when in the squat, then slowly get up and lift your arms, outlining a circle. When you get up from the squat, raise your body onto your heels.
4. Squats with twists
Stand up straight with your feet slightly wider than shoulder-width apart and put your hands behind your head. Perform a basic squat. Getting up from a squat, lift your right leg, bend your knee, and stretch to the right elbow as if you want to touch it and touch your knee with your elbow. Repeat on the other side.
5. Jump squat
Perform a basic squat. As soon as you get out of the squat, jump up.
6. Narrow squat
Stand up straight with your legs together and squat as low as you can.
7. Squat with an oblique backward lunge
Stand up straight. Put your left leg behind your right leg and do a squat. Then step with your left foot to the side, move the right leg behind your left, and squat again.
8. Squat in the lunge
Stand up straight. Put your right leg behind you and squat. Then repeat on the other side.
9. Squat and step to the side
Do a basic squat and stay in the position when your bottom is lowered. Move your left foot to the side and touch the floor with your toe. Repeat on the other side.
10. Jump squats brought to a close stance
Stand straight with your legs together. During the jump, spread your legs apart (slightly wider than shoulder-width) and lower back down into a squat. As you rise, bring your feet together.
How do you keep your body in good shape? If you know any other workout plans to lift and tone your behind, please share them in the comments section below!