How To Do The 30 Day Squat and Ab Challenge

30 day squat and ab challenge
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What can possibly be accomplished in thirty days? We’re about to find out. We’ve all seen the commercials promising rock hard abs and buns of steel by working out just minutes a day.

The chances of this panning out are pretty slim without the proper dietary considerations to go along with it.

30 day squat and ab challenge

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Our main goal with this isn’t abs or buns of steel, it’s to enhance our overall level of fitness. If a body of steel is the result, all the better.
With the 30 day ab and squat challenge, you will have to complete both a crunch and a sit-up. Both the crunch and squat utilize core muscles. When you do a sit-up, sit all the way up, so that your back is off the floor. Have your knees bent and the balls of your feet flat on the floor. Place your hands across your chest and tighten abdominal muscles. Pull up from the floor until you’re at a 90-degree angle and then slowly bring your body back to the floor.

A crunch is similar to a sit-up. Lie on the ground with your knees bent and place your hands behind your head. Lift your shoulders toward your knees, be sure not to lift your entire body off the ground, just your shoulders. After raising your shoulders, gently ease back down to the ground.

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Here is an example of how to properly do a crunch, sit-up, and squat. Proper technique is very important.

When doing the 30 day squat challenge you will be emphasizing the quadriceps and glutes. It also involves the hamstrings, calves, and lower back. When doing a squat stand up straight with your feet firmly planted on the ground approximately shoulder width apart. Contract your abdominal muscles as you bend your legs at the knees. Lower your body to a position where your thighs are almost parallel to the floor. Return to the starting position and repeat.

So, do you think you have what it takes to do both challenges at the same time? That would require on the final day to do 40 sit-ups, 100 squats and 100 crunches in one sitting. Or are you going to try the 30 day ab challenge one month and the 30 day squat challenge the following month? Either option  you choose, you can be sure you will have a better body than when you started. Rock hard abs and buns of steel are not guaranteed!

• Meet the Author • Mike Podesta

I am a recovering out of shape junk food junkie. With my support group of family and friends, I am on the path to recovery. It couldn't be done without eating clean and a work out regime of running and lifting weights. Contact me at:

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