Tight Ass – 30 Day Sexy Ass & Legs Squat Challenge

If you think that the squats cannot be so effective, you are wrong, because the same may tighten your body completely as never before. All you have to do is perform them correctly and as many times as it is recommended to you.

The following article will motivate you to undertake the 28-days squat challenge, which is quite simple, but very effective. After the 28th day you will get a new booty.

Before moving on with the detailed explanation of the squat challenge, a little history of the booty will not harm you at all.

  1. The Booty History

The gluteus maximus is defined as the largest gluteal muscle among the three gluteal muscles. The same is characterized as the most superficial too. The same has a great influence on the appearance and the shape of the hips. Getting into details, the gluteus maximus is a thick fleshy mass with a quadrilateral shape, which has the greatest role in the formation of the prominence of the nates.

The gluteus medius is placed on the outer surface of the pelvis and may be describe as a radiating, broad, and thick muscle. The same lies next to the gluteus maximus. The gluteus maximus is the one that covers its posterior third. On the other hand, the anterior of the gluteus medius is covered by the gluteal aponeurosis, which helps the same to be separated from the superficial fascia.

The gluteus minimus is defined as the smallest gluteal muscle and lies just beneath the gluteus medius.

The shape of the buttocks is only partially influenced by the bulk of the gluteal muscles. The major contribution to the shape of the buttocks is given by the panniculus adiposus i.e. it is giving the round shape of the buttocks. The gluteal muscles may be improved only through proper exercises. Additionally, it is important to know that the disposition of the overlying panniculus adiposus may cause sagging at this zone of the body.  Thus, the exercises which are helping in the process of weight loss may lead to reduction of the mass in the subcutaneal fat storage areas of the body, which includes the panniculus too. This means that people who are more physically active will have the change the glutes to contribute to the shape of their glutes, in comparison with the less active persons. Nevertheless, the degree of the body fat is dictated by the hormonal and genetic profiles of each individual.

  1. Gluteus Maximus

As mentioned previously, the gluteus maximus is the largest and the main extensor muscle among the three muscles of the hip. The same plays a great role in the appearance and the shape of each side of the hips. The gluteus maximus has a quadrilateral shape and is characterized as a thick fleshy mass, which creates the prominence of the buttocks.

Two-thirds of the anterior of the buttocks is covered by the gluteal aponeurosis, while its posterior third is covered by the gluteus maximus, which makes a clear separation of the integument and the superficial fascia.

  1. Gluteus Medius

The gluteus medius is placed on the outer surface of the pelvis. The same is defined as thick, broad, and radiating muscle.

  1. Gluteus Minimus

The gluteus minimus is the smallest muscles among the gluteal muscles. The same is placed just beneath the gluteus medius. The same has a fan shape and starts right from the outer surface of the ilium, or more precisely between the inferior and anterior gluteal lines. Additionally, the same is placed behind the margin of the greater sciatic notch. This muscle is characterized as a local stabilizer for the hip, because of the fibres converge to the deep surface of the radiated aponeurosis. The same ends into a tendon and gives an expansion to the capsule of the hip joint.

  1. The 28-Days Squat Challenge

If you are wondering why to undertake this squat challenge, the answer is quite simple. The squats are defined as the most effective exercises when toning the buttocks come to question. That will be proven by the burn that you will felt in your legs buttocks, back muscles, and abs, which is an indicator that you are on the right track.

At the first day of the challenge you will have to make 50 squats and as the days are passing you will have to increase the number of squats gradually. The last day you will have to perform 250 squats. On the last, 28th day, instead of performing 260 squats, you will have to challenge yourself and see how many squats you may perform.

One you will decide to undertake this challenge, it is from great importance to learn how to maintain a correct body position during the squat movements. You must bear in mind that your back must remain into a straight position during all the movements. This is so important if you tend to get a round butt during the challenge.

Additionally, you will have to pay attention on your breathing and learn to use your stomach muscles while you are breathing in and out during the workout. Remember, you will have to breathe out when you are straightening your legs so that you may return your body to the starting position, and you will have to breathe in when you are going to bend your knees to a squat position.

In order to perform the squats easily, use the entire foot so that you will maintain a great stability. As this you will avoid leaning to the front while you are bringing your body into a squat position. Additionally, you will prevent your body from injuries too.

Following is the scheme of the challenge:

– Day no.1 – perform 50 repetitions of the squats;

– Day no.2 – perform 60 repetitions of the squats;

– Day no.3 – perform 70 repetitions of the squats;

– Day no.4 – this day is a day for a rest;

– Day no.5 –perform 80 repetitions of the squats;

– Day no.6 – perform 90 repetitions of the squats;

– Day no.7 –perform 100 repetitions of the squats;

– Day no.8 – this day is a day for a rest;

– Day no.9 – perform 110 repetitions of the squats;

– Day no.10 – perform 120 repetitions of the squats;

– Day no. 11 – perform 130 repetitions of the squats;

– Day no.12 – this day is a day for a rest;

– Day no.13 – perform 140 repetitions of the squats;

– Day no. 14 – perform 150 repetitions of the squats;

– Day no.15 – perform 160 repetitions of the squats;

– Day no.16 – this day is a day for a rest;

– Day no.17 – perform 170 repetitions of the squats;

– Day no.18 – perform 180 repetitions of the squats;

– Day no.19 – perform 190 repetitions of the squat;

– Day no.20 – this day is a day for a rest;

– Day no.21 – perform 200 repetitions of the squats;

– Day no.22 – perform 210 repetitions of the squats;

– Day no.23 – perform 220 repetitions of the squats;

– Day no.24 – this day is a day for a rest;

– Day no.25 – perform 230 repetitions of the squats;

– Day no.26 – perform 240 repetitions of the squats;

– Day no.27 – perform 250 repetitions of the squats; and

– Day no.28 – perform as much squats as possible.

If you consider that this 28-days squat challenge is too much for your body, then you may modify the same and perform as many squats as you can every day. As the days are going to pass, you will have to increase the number of the repetitions gradually. It is from great importance to try to push your limit of repetitions the last day of the challenge.