Dreamy Glutes With The 30-Day Squat Challenge

We know that belly fat is the most developed accumulation of fat around the abdominal region and we know that this is dangerous for health, because it can cause many internal problems. The most common issues for people with belly fat are high cholesterol, heart attack, hypertension, diabetes, and many others.

To help you we present the following challenge. In recent years, the 30-day squat challenge has become incredibly popular.

While it’s a great option as a daily workout, when squats are done incorrectly, it can damage your knees, lower back, and ankles. So please pay attention to the instructions and pictures.

Perform the challenge by combining the following types of squats.


Wall squat

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.
  • Repetitions: 2 series of 15 seconds.

Bodyweight squats (basic squat)

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Side squats

  • Stand slightly wider than shoulder-width apart and clasp your hands at chest height.
  • From that position, without moving your feet, lean as far as you can to one side.
  • Return to the starting position and repeat on the other side. That’s a repeat.
  • Do 12 to 15 repetitions.

Bulgarian split squat

  • Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
  • Hold a dumbbell in each hand with your elbows close to your body.
  • Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
  • Exhale and push your right foot (front foot) toward the ground to return to the starting position.
  • Complete 10 repetitions and then switch legs. Complete three sets with each leg.
  • When you finish the 10-day series on the chart, continue the rest of the day as day 10.
  • Taking breaks every three days.