thirty-day squat challenge
written january 2014 by johnna:
there are more efficient styles of movement to get in shape rather than doing plain, no-weight squats at home (such as HIIT, weight-training, boxing, barre, Pilates, vinyasa yoga, literally the list goes on.) however this is a very simple challenge (physically + mentally) to get you moving if you currently are not partaking in a movement practice, feel you have no time for workouts and no access to gym-equipment or not much space to workout in.
mentally it works really well because some people who have never been active are mentally blocking themselves from starting. this challenge (or any other simple challenge) is like a gateway-workout haha to get you inspired and doing something with a specific goal.
if that sounds like you, we’re challenging you to start the new year off right with this 30-day squat challenge. It’s time to get your booty back on point!
there are benefits to doing squats too (not just a nice ass). squats can increase flexibility, strengthen your core, improve balance & mobility, and strengthen ligaments and tissues which can prevent future injuries.
when doing this challenge it’s important to make sure you have proper alignment.
dynamic stretches for your quads, hip flexors and hammies.
stand with your feet just over shoulder-width apart
keep your back in a neutral position, and keep your knees centered over your feet. make sure your knees do not bend further out than your toes. if you cannot see your toes in your squat, think of sliding your ass back towards the wall behind you so that your shins are a straight vertical line from floor to ceiling.
slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle. you can go lower but make sure the natural curve in your lower back does not tuck in.
return to starting position — repeat 15-20 times, for 2-3 sets (adjust depending on day)
breathe in as you lower, breathe out as you return to starting position.
below is our 30-day guide on how many and what types of squats to do. good luck! & feel free to tag us in your progress.
love,
johnna