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This One-Month Squat Program Will Get Your Butt and Legs in Shape Like Nothing Else


Nowadays, women are obsessed with looking good. Every woman dreams of having a fit and toned body, yet rarely anyone has the time for the gym or a morning jog. Our hectic lifestyle prevents us from having a healthy diet as well, resulting in excess abdominal fat and heavy weight.

However, it doesn’t mean there’s no way to stay in shape unless you go to the gym. In fact, there are many exercises you can perform at home to tone your muscles and get in shape. Take squats for example – all trainers consider them the Holy Grail of exercises, and there’s a reason for it. Squats work on your butt, thighs, and legs and are perfect for melting all the fat from that area of the body. Additionally, they can also boost your circulation and improve your flexibility and stamina. When it comes to working out, squats really are a miracle worker.

As many experts explain, squats are a functional exercise. They can tone your body better than anything else and are not only for powerlifters. In fact, squats are great for everyone, regardless of your fitness level. Plus, they are completely natural – squats are similar to bending over to tie your shoelaces. The only difference is that you’re bending over while lifting weight instead of tying something up. Even if you can’t lift weights yet, you will still benefit from squats.

The 30-day challenge you can see below will do wonders for your thighs, legs, and overall body image. Just follow the program and you’ll look and feel much better in only a month!

30-day Squat Challenge

Start with 50 squats on day 1, then raise the number by 5 on the next two days. Rest on the fourth day before doing 70 on the 5th day. You know the drill by now – raise 5 squats on days 6 and 7, rest on the 8th day, then do 100 on day 9. You need to do 105 and 110 squats on days 10 and 11, then rest on day 12. Continue the challenge with 130 squats on day 13, 135 on the 14th day, and 140 on day 15. Day 16 is for rest.

On the 17th day, do 150 squats, then up the number by 5 for the following 2 days. Rest again on day 20, then do 180 squats on the 21st. Do 185 squats on day 22 and 190 on day 23, then rest on the 24th day.

You’re in the final stretch! Do 220 squats on day 25, 225 on day 26, and 230 on day 27, then rest on day 28. On the final two days of the challenge, do 240 and 250 squats respectively.

Granted, these numbers may look pretty high on first glance, but trust us – you’ll get used to it. In just a short time, you’ll be doing squats like a natural, and a hundred won’t be a problem. Just make sure to follow the program and do them correctly – it’s the key to a fitter body.

By the end of the challenge, you’ll become healthier, fitter, and more flexible – in short, you’ll finally get the body you’ve always dreamed of!