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The 28-Day Squat Challenge To A Completely New Booty

Squats are for booty. Try this challenge

The 28-day squat challenge can be done by anyone around the world because it’s really simple and delivers what it promises: a completely new booty!

Why squats in this 4 weeks challenge? Because they are the best exercises to shape and tone the buttocks. You’ll feel the burn in your buttocks and legs, and even in your abs and back muscles. Also, see this list for cool stuff.

In the first day of this challenge you need to perform 50 squats. Then gradually, you should increase the number of repetitions up to 250 until the last day. On the final day (day 28), rather than completing 260 squats you have to do as many reps as you can. Great, right?! 🙂

This 28-day squat challenge is a great way to strengthen and prepare your muscles for new challenges. So get your ass to the grass!

28-Day Squat Challenge

The most important thing in a squat challenge is your body position. Maintain your back in a straight line during the entire exercise if you want to get a round butt by the end of the challenge.

Breathing is another thing to consider, so try to use your stomach muscles to inhale and exhale during the squat exercise. Inhale as you bend your knees to squat down and exhale as you straighten your legs to return to the starting position.

READ: 5 Exercises To Get Rid Of Cellulite On The Buttocks

TIP: You can easily do the squats if you use the entire foot for better stability and avoid to lean forward while squatting down. This will also maximize the activation of the glutes and protect your knees from injury.

Here’s how 28-day squat challenge should look like:

If you believe this 28-day squat challenge is too much for you, just do as many squats as you can every day of the challenge. Try to really push your limit on the last day of the challenge.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!


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  1. I’ve just completed my 7th day and I already see the difference. Awesome article and challenge, keep up with the good work! :)

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