21 Day Booty Building Squat Workout Challenge

April 9, 2016

Who’s ready to transform their booty in just 21 days? Who loves squats? If you said “ME!!!” to both of those questions, then you are going to LOVE this challenge.

Getting started: The challenge consists of five squat variations that help to target all the areas of your booty. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 20 reps for each exercise.

Be sure to follow me on Instagram and to post your progress so that I can cheer you on!

Below is an explanation of how to do each of the five exercises, followed by the plan itself:

Prisoner Squats

DSC_1523 DSC_1524

  • Stand with your feet hip-width apart and place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out.
  • Lower your body as far as you can by pushing your hips back and bending your knees, keeping your torso upright and your core tight.
  • Pause, then slowly push yourself back to the starting position.

Narrow Squat w/Back Kick

DSC_1537 DSC_1539

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat and then straighten the leg. Do a back kick with the right leg, and step the right foot back to meet the left.

Squat w/Side Kick

DSC_1570 DSC_1571

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.
  • Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.

Narrow Squats

DSC_1599 DSC_1598

  • Stand with your feet touching.
  • Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.
  • Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely

Tip Toe Squats

DSC_1616 DSC_1617

  • Stand with feet slightly wider than hip-­‐width apart, toes turned out with hands on your hips or clasped in front of your body.
  • Raise up onto your toes and squat down until your thighs are parallel to the floor keeping your chest up and shoulders back.
  • Pop back up and repeat.

IMG_2496

Share

PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

Leave a Reply

You must be logged in to post a comment.

POPSUGAR Select PLUS

Archives