Many women dream of improving their shape but they cannot bring themselves to start training. They want to get rid of extra pounds and build a toned and taut butt without spending plenty of time at the gym. The squat is an effective and simple exercise which can help to build a strong and beautiful body.

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Squats are a great way to tighten the muscles of the thighs and buttocks. They help to improve blood circulation, cure your cellulite, improve health and stamina and make your muscles strong and flexible.

Squats also burn fat and improve coordination and metabolism. You do not need any specialized equipment or plenty of space for this training. This thirty-day butt squat challenge routine is great for those who want to build round toned buttocks. If you perform this exercise correctly and regularly you will see great results within 1 month.

Credit: Pixabay

Credit: Pixabay

You will start with a small number of repetitions and then they will increase regularly. Make sure you rest from doing squats to give your muscles time for recovery.

READ MORE: 8 simple exercises that can help you improve the appearance of your butt and legs

This program is perfect for beginners who will be able to see the first results after only 30 days. No more excuses and laziness. You should start this challenge right now to test your willpower and perseverance. You can do it!

Credit: BetterMe

Credit: BetterMe

Thirty-day butt squat challenge

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Day 1 - 50 squats.

Day 2 - 55 squats.

Day 3 - 60 squats.

Day 4 - rest day.

Day 5 - 70 squats.

Day 6 - 75 squats.

Day 7 - 80 squats.

Day 8 - rest day.

Day 9 - 100 squats.

Day 10 - 105 squats.

Credit: Freepik

Credit: Freepik

Day 11 - 110 squats.

Day 12 - rest day.

Day 13 - 130 squats.

Day 14 - 135 squats.

Day 15 - 140 squats.

Day 16 - rest day.

Day 17 - 150 squats.

Day 18 - 155 squats.

Day 19 - 160 squats.

Day 20 - rest day.

Credit: Freepik

Credit: Freepik

Day 21 - 180 squats.

Day 22 - 185 squats.

Day 23 - 190 squats.

Day 24 - rest day.

Day 25 - 220 squats.

Day 26 - 225 squats.

Day 27 - 230 squats.

Day 28 - rest day.

Day 29 - 240 squats.

Day 30 - 250 squats.

Credit: Freepik

Credit: Freepik

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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