30 day squat challenge with just 5 mins each day

How long do you think it takes to build a perfect booty and get in shape? Maybe you think it takes 1 hour in the gym everyday lifting weights and squatting heavy. Well here’s a reality check that will shock you – you can build a better booty exercising for only about 3-5 minutes a day for 30 days. Fitness Magazine has stated that there is no better move to help tone and tighten the upper legs than the squat.

So if you are up for the challenge, then try your hand at this 30 day squat challenge. It starts off easy but by the end of the month you are going to be tested both physically and mentally. Its not going to be easy but the results are going to be amazing and well worth the sweat.

How to properly squat
Before you start this challenge though, you need to make sure you are performing squats with the correct technique. Bad form can lead to injuries and other conditions. So avoid these 4 squat mistakes as recommended by Warrior Grrrls:

Mistake 1: Curling or arched back
A curled back is the biggest mistake and a dangerous one. You want to keep a flat back that is straight not arched or curved. A flat back keeps the weight in your legs rather than in your spine. A curled back puts pressure on the spinal vertebrates, which could lead to a slipped disk or a knee injury.

Mistake 2: Squats that are shallow 
Maximum depth leads to maximum gains when squatting. So you should always aim to squat as low as possible. Try to squat below knee height.

Mistake 3: Buckling of the knees 
It is very easy to overlook the position of your knees especially when squatting. Your knees sometimes do what they want, like buckling inwards. This pressures the smaller muscles around your knees instead of your larger leg muscles. So you need to always remember to push your knees outwards when squatting.

Mistake 4: Weight on toes
All your weight needs to be in your heels not in your toes. Don’t be tempted to lean forwards onto your toes as this will lead to back pain. Weight on your heals pressures the larger muscles of the leg, which is what you want!

THE 30 DAY SQUAT CHALLENGE

Note: Perform each exercise slow and controlled, squeezing the muscles you are working.

Day 1: 10 squats
Day 2: 10 squats
Day 3: 12 squats
Day 4: Rest
Day 5: 15 squats
Day 6: 15 squats
Day 7: 17 squats
Day 8: Rest
Day 9: 20 squats
Day 10: 20 squats
Day 11: 22 squats
Day 12: Rest
Day 13: 25 squats
Day 14: 25 squats
Day 15: 27 squats
Day 16: Rest
Day 17: 30 squats
Day 18: 30 squats
Day 19: 32 squats
Day 20: Rest
Day 21: 35 squats
Day 22: 40 squats
Day 23: 40 squats
Day 24: Rest
Day 25: 45 squats
Day 26: 45 squats
Day 27: 50 squats
Day 28: 60 squats
Day 29: 70 squats
Day 30: 100 squats

Why should you squat?
According to Mercola, there's numerous benefits to squatting:

1. Helps with bodily fluid movement: This helps your body get rid of excess waste.
2. Tones your entire body, including abs: The extra muscles built from squats also burn excess fat, even when you are not actively exercising.
3. Aids in mobility: With squats, you tone and build leg muscles. This is great to help you stay fit and mobile throughout your life.

You don’t need to spend hours in the gym to reach your goals! All you need is a simple daily workout, like the one above, to achieve great results. So give this 30 challenge a go, you won’t be disappointed. Happy squatting!