Having perfect buttocks in a month is the dream of all women, especially near the costume test that is relentless.

There are many solutions and types of physical activity to try if your goal is to firm and tone your buttocks: swimming , for example, will be of absolute help to firm your buttocks, as well as running . These so-called “complete” sports, however, have medium-long term results and go to work on the whole body, not only on the specific part of the buttocks. Among the new training trends , just to firm the buttocks and see the results in a month, the 30 days challenge squat is depopulating in gyms all over the world !

What is it and how does it work? The 30 days challenge squat is a special intensive training to firm the buttocks and have the first results after just one month of training .

It does not take any special skills to train with this technique and you can also do the exercises at home in front of the television. The only two things you need to practice the 30 days challenge squat and have perfect buttocks in a month are:

– extreme motivation and constancy ;
– know how to correctly perform the squat exercise , as indicated HERE >>

This program for perfect buttocks in a month includes a daily workout, which includes one day of rest for every 5 activities. Start with 30 squats on the first day and increase by 10 the next day, up to 250 after 30 days .

Ready to train? Here’s how to do it!

FIRST WEEK

Day 1: 30 squats
Day 2: 40 squats
Day 3: 50 squats
Day 4: 60 squats
Day 5: rest
Day 6: 70 squats
Day 7: 80 squats

Sitting flat: here are the exercises to have round and firm buttocks HERE >>

SECOND WEEK

Day 8: 90 squats
Day 9: 100 squats
Day 10: rest
Day 11: 120 squats
Day 12: 130 squats
Day 13: 140 squats
Day 14: 50 squats

THIRD WEEK

Day 15: rest
Day 16: 150 squats
Day 17: 160 squats
Day 18: 170 squats
Day 19: 50 squats
Day 20: rest
Day 21: 180 squats

How to firm the buttocks in a short time: 5 exercises to do at home HERE >>

FOURTH WEEK

Day 22: 190 squats
Day 23: 200 squats
Day 24: 50 squats
Day 25: rest
Day 26: 215 squats
Day 27: 230 squats
Day 28: rest

FIFTH WEEK

Day 29: 240 squats
Day 30: 250 squats

At this point you will have finished the first month’s program : you can replicate it for another month and for all those who will come. As you have seen, the final phase of the program includes 250 squats : there are a lot of them and the effort will be felt, but just when you think you won’t make it, don’t give up!