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7 Day Squat ChallengeWhat is a Squat?
What are Squats great For?Stronger muscles
Improves core
Reduces danger of injury
Day 1. traditional Squats
Day 2. single Leg Squat
Day 3. Side Squat
Day 4. Sumo Squat
Day 5. Squat Kicks
Day 6. Squat Jumps
Day 7. Squat Rotations
7 Day Squat Challenge
Want to tone your legs as well as jumpstart your fitness, however don’t understand where to start? The best thing you can do is begin small! Don’t overwhelm yourself by dedicating to a 100 day difficulty or even a 30 day challenge. provide yourself just 7 days to notice a difference as well as begin making positive changes with a squat challenge! The fantastic thing about a 7 day squat difficulty is that it doesn’t need a gym, as well as it doesn’t need much time at all!
While there isn’t truly a magical number, many experts suggest that completing around 150 squats per week is a great begin to making an effect on your health and wellness as well as fitness. So, for this 7 day squat difficulty that will tone your glutes (butt) as well as legs, aim for doing at least 25 squats a day! In the grand plan of things, this is extremely doable! try to carve out just 2-5 minutes every morning or evening as well as you’ll dominate this difficulty in no time!
What is a Squat?
Essentially, a squat is where you dip your hips down to a squatted setting from a standing position. There’s a little more to it, however that’s the gist. It is one of the most typical stamina exercises that focuses on toning your glutes as well as legs. Not to mention, it is extremely simple as well as doesn’t need a gym to see results!
What are Squats great For?
Squats have a wide variety of benefits! They are fantastic for building strength, toning muscle, as well as improving your general health. right here are some more specific benefits to incorporating more squats into your life…
Stronger muscles
As mentioned above, squats target your glutes as well as your legs. Whether or not you utilize weights, this repeated movement over time will enhance your muscles as well as make you feel stronger as well as healthier.
Improves core
Squats need a fantastic offer of core stamina as well as stability. This is since of the up as well as down movement where you move from the standing to squatting position. So, the more you do them (with appropriate form), the more improvements you will see with your core as well as stability.
Reduces danger of injury
The squatting movement (using your knees, hamstrings, as well as glutes) helps to reduce your danger of knee injury. routinely doing squats will enhance the muscles that will stabilize your knee, therefore helping with injury prevention!
While there are many other exercises great for your glutes, squats are a fantastic location to begin when looking for something to enhance your stamina in a simple, yet efficient way. You requirement nothing however yourself as well as some motivation to integrate squats into your daily life. as well as this 7 day squat difficulty will spark your motivation!
Another reason this 7 day squat difficulty is a fantastic jumping off point for your physical fitness is since it brings a great deal of variety! just picture starting each morning with a different squat to try that will work different areas of your lower body. right here are our 7 different squats to try for your 7 day squat challenge…
Day 1. traditional Squats
When somebody mentions a squat, this is the fundamental version that most people picture, which is why it is the very first squat on your 7 day squat challenge! begin strong with this classic!
Start by standing with your feet shoulder width apart as well as your feet facing somewhat out, looking forward.
Bend at your hips, dipping down to a squatting setting as if you’re sitting in a chair. As you squat, your arms should raise simultaneously. Be sure to keep your core tight, back straight as well as breast high, still looking forward.
Allow your arms to autumn as you return to the standing position. keep your look straight, core tight, as well as exhale as you increase back up while squeezing your glutes.
Day 2. single Leg Squat
Single leg squats (or pistol squats) are a more advanced version of the traditional squat. This move requires more balance, core strength, as well as focus while targeting the exact same muscle mass groups in an isolated fashion.
Start by standing straight with your arms out in front of you.
Raise one leg somewhat in front of your body while bending at your hips as well as dipping down in a squat position. To assist with balance, keep your core tight as well as your look fixed on something in front of you. To modify, you can always have a hand on a chair or wall.
With control as well as keeping your leg somewhat off the ground, increase back to the standing setting while exhaling as well as tightening your muscles. Be sure to do the exact same number of squats on each leg.
Day 3. Side Squat
Once you get to day 3 of your 7 day squat challenge, you’ll be craving something a little different! The side squats are a hybrid between a squat as well as a lunge. This exercise will get you moving laterally, working different leg muscles with a hint of balance as well as stability!
Stand up straight with your arms by your side.
Keeping your right leg stationary, prolong your left leg to the side where your feet are farther than hip width apart. As your left leg touches the ground, shift your bodyweight onto it as you simultaneously hinge your hips to a squat, bending your left knee.
Tighten your muscles as you pull the left side up, bring yourself back to the original standing setting as well as repeat with your right side.
Day 4. Sumo Squat
The sumo squat is, essentially, a deeper version of the traditional squat. This move requires more balance, inner leg strength, as well as mental toughness! Take this exercise slowly, as well as you will definitely feel the burn!
Start by standing with your feet a little wider than shoulder width apart as well as your feet facing somewhat out, looking forward.
Bend at your hips, dipping down to a squatting setting as if you’re sitting in a chair. Contrary to the traditional squat, you will dip even deeper.
Keep your look straight, core tight, as well as exhale as you increase back up while squeezing your glutes.
Day 5. Squat Kicks
Adding some intensity as well as a different group of legs muscles for day 5, squat kicks can pack a serious punch! This variation will get your heart pumping while working your glutes, inner as well as outer thigh muscles, as well as more!
Start by standing with your feet shoulder width apart as well as your feet facing somewhat out, looking forward.
Bend at your hips precisely as you would do with a traditional squat.
As you come up from your squat, kick your left leg out to the left side.
Return to the begin setting as well as repeat for the right side. You can do this exercise sluggish as well as controlled or quick with a cardio focus.
Day 6. Squat Jumps
For day 6 of your 7 day squat challenge, let’s truly get your heart rate going! Often, HIIT (high intensity interval training) workouts make utilize of squat jumps since of their effectiveness on the leg muscles while likewise providing you with a great sweaty session!
Start by standing with your feet shoulder width apart as well as your feet facing somewhat out, looking forward.
Bend at your hips precisely as you would do with a traditional squat.
Instead of rising slowly, you will utilize your momentum to jump up out of your squatting position. Be sure to land softly to prevent injury.
Day 7. Squat Rotations
We saved the best for last in your squat challenge! Squat rotations are a combination of all the squats listed above into one last huge movement! work on endurance, balance, muscle mass strength, stability as well as so much more with this power move!
Turning to the left side, stand with your feet shoulder width apart as well as your feet facing somewhat out, looking forward.
Squat down like a traditional squat as well as touch your left arm to the floor.
Using momentum, while you are in the air, rotate 180 degrees to where you are now facing the right side.
Make sure you land softly, facing the other direction, then repeat.
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