Squat program for 30 days for girls

The 30-day squat program is a challenge to itself, because you can test your determination and unleash the unprecedented potential of your own body. Crouching every day, you will gradually lose those extra pounds on the hips and abdomen, you will get a beautiful posture and make your body more flexible. In addition, it is a great way to increase self-esteem, raise your spirits and gain pep.

Benefits of squats

If you are not accustomed to daily physical training, then the usual program of squats may seem overwhelming burden. But as soon as the basic technique is mastered, and the first results are already visible, you will understand how many advantages simple physical exercises provide. For raising morale and gaining an incentive to work, we offer several facts in favor of squats:

• As a result of regular workouts, blood begins to circulate better throughout the body and improves overall health. Good circulation in the first place means that you can safely say "goodbye" to cellulite on the hips.
• Muscle exposure from squat exercises improves blood circulation and facilitates the passage of waste through the intestines, which helps keep weight normal.
• Even if you only focus on the legs, this does not mean that the rest of the muscles are inactive. Squats significantly increase the strength and elasticity of the muscles not only the lower but also the upper body.
• Most of the exercises provide a significant load on all the muscles of the body, while squats do not have a similar effect. This fact is especially useful to know if you have back problems or have weakened knees or ankles.
• You do not need to spend extra money on the gym and personal trainer. Squatting is a universal exercise that can be performed anywhere.
• Regularly doing squats, you'll have a posture that even the beauty queen will envy. Such exercises help to strengthen the muscles of the back and help avoid back pain from prolonged sitting in one place.

And of course, squats help to get elastic and rounded buttocks. And what girl does not dream about it?

Squat technique: which muscles work during exercise?

Squat program is designed to work most of the major muscle groups. These include:

• quadriceps muscles of thigh;
• calf muscles;
• buttocks;
• large lumbar muscle;
• soleus muscle;
• posterior thigh muscle group.

In addition, a regular exercise program increases the flexibility of the joints, ankles, knees and hips. All this helps to further avoid injuries, back pain, remove excess subcutaneous fat and build muscle mass in the lower part of the body.

Variants of exercises for the squats for the month

The monthly squat program includes several variations of the exercises. Therefore, before starting to work, you will have to master the basic techniques.

Squatting on narrow leg:

1. Feet and feet together. Keep your hands in front of your chest so that they help you maintain the necessary body balance when doing the exercise.
2. While inhaling, bend your knees so that they are at an angle of 90 degrees relative to the floor.
3. When inhaling, take an initial position of the body, straightening the legs completely and squeezing the buttocks to get the most out of the workout.

Squats on a narrow leg with a back:

1. Stand up straight, put your legs and knees together, your arms in front of your chest are bent at the elbows.
2. Gently lower the hips so that they are strictly parallel to the floor.
3. Then climb back up, straightening completely, and move your left foot back.
4. With the next session, the right leg is given.

Basic squat:

1. Place your legs shoulder-width parallel to each other.
2. Bend your legs in the knees, lowering the hips as deep as possible, with the emphasis on the heels.
3. Then take a starting position, smoothly straightening the legs and squeezing the buttocks.

Basic squat plus side branch:

1. Take the starting position: legs parallel to each other shoulder-width apart, arms bent in front of the chest at the elbows.
2. Sit as deeply as possible with a breath, and as you exhale, begin slowly and smoothly to straighten your legs. Reaching the starting position, take your left foot to the side.
3. Repeat this exercise, but with the right foot.

Sumo squat:

1. Stand straight, wide apart legs, socks look in different directions from each other.
2. Bend your elbows, keeping them at chest level, to maintain balance during exercise.
3. Gently lower down, moving the entire body weight on the heels.
4. Then also smoothly rise, having taken a starting position and completely straightening legs.

If you are new and it is difficult to do deep squats, do not even try. Lower your hips as low as you can. After you feel quite comfortable during the workout, you can slightly increase the load by taking dumbbells in each hand.

Squat program for 30 days for girls

The standard squat program includes a set of 5 exercises for daily workouts. But do not think that you will not have time to rest. All workouts will not take longer than 15 minutes, and every 4 days there is a day off.

Perform all 5 types of squats, strictly adhering to the following plan.

The 30-day squat program reviews only positive reviews. Many girls who have tried such a training plan on themselves, note that the body has become more flexible, the posture is smooth, and the movements are smooth and light. The main thing in this matter is not to be lazy and not to miss the planned exercises.