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!
A little booty history:
The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the hips. It is a narrow and thick fleshy mass of a quadrilateral shape, and forms the prominence of the nates.
The gluteus medius is a broad, thick, radiating muscle, situated on the outer surface of the pelvis. It lies profund to the gluteus maximus and its posterior third is covered by the gluteus maximus, its anterior two-thirds by the gluteal aponeurosis, which separates it from the superficial fascia and integument. The gluteus minimus is the smallest of the three gluteal muscles and is situated immediately beneath the gluteus medius.
The bulk of the gluteal muscle mass contributes only partially to shape of the buttocks. The other major contributing factor is that of the panniculus adiposus of the buttocks, which is very well developed in this area, and gives the buttock its characteristic rounded shape. The gluteal muscle bulk and tone can be improved with exercise. However, it is predominantly the disposition of the overlying panniculus adiposus which may cause sagging in this region of the body. Exercise in general (not only of the gluteal muscles but of the body in general) which can contribute to fat loss can lead to reduction of mass in subcutaneal fat storage locations on the body which includes the panniculus, so for leaner and more active individuals, the glutes will more predominantly contribute to the shape than someone less active with a fattier composition. The degree of body fat stored in various locations such as the panniculus is dictated by genetic and hormonal profiles.
The gluteus maximus (also known collectively with the gluteus medius and minimus, as the gluteal muscles, and sometimes referred to informally as the “glutes”) is the main extensor muscle of the hip. It is the largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips. Its thick fleshy mass, in a quadrilateral shape, forms the prominence of the buttocks.
The gluteus medius one of the three gluteal muscles, is a broad, thick, radiating muscle, situated on the outer surface of the pelvis.
Its posterior third is covered by the gluteus maximus, its anterior two-thirds by the gluteal aponeurosis, which separates it from the superficial fascia and integument.
The gluteus minimus (or glutæus minimus), the smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius.
It is fan-shaped, arising from the outer surface of the ilium, between the anterior and inferior gluteal lines, and behind, from the margin of the greater sciatic notch.
The fibers converge to the deep surface of a radiated aponeurosis, and this ends in a tendon which is inserted into an impression on the anterior border of the greater trochanter, and gives an expansion to the capsule of the hip joint. It is also a local stabilizer for the hip.
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.
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.
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.