If it’s the year of the booty (thanks, Iggy and J.Lo), summer is its climax. That’s why, for the month of July, 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.
When it comes to butt-sculpting moves, there’s no better, more efficient exercise than the squat. Seriously. This exercise targets not only your glutes, but your thighs and core. So when we decided to put together a plan that helps you look banging in that bikini, we knew it had to be this 30-day squat challenge. Follow this plan along with your typical workout (even on running or lower-body days), except on the final day, when you’ll put all the moves together for a complete booty boot camp (see below for full description). Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, provided the moves and demo, now you provide the commitment. Check out how to master proper squat form, and let’s get started.
The 30-Day Squat Challenge Follow-Along Calendar
The 30-Day Squat Challenge Exercises
First, you’ll need to master a classic squat.
1.Squat with Kickbacks
“This variation fires your glutes right from the start,” says Silver-Fagan.
This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.
3.Reaching Sumo Squat
“Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.”
Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.
Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix.
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