30-day squat challenge

(171 ratings)
Pert bum

It's spring, which can only mean one thing... summer's on its way and it puts the same sense of panic in women countrywide.

Once again comes the realisation that our wobbly bits have got considerably wobblier since last year and all our summer clothes have (ahem) shrunk.

But fear not ladies, we've found something that can help you feel as proud of your body as you did in your twenties - or maybe even more so!

Its name? The 30-day squat challenge.

No longer will we peer backwards, awkwardly, into the mirror and weep as the orange peel spreads even closer to our knees. No longer will we cry 'Whyyyyyyyy' while looking at pictures of Beyonce's exquisite derriere. Girls, it's time to take action. You too can have a bum to be proud of and this is how to do it.

By doing a set amount of daily squats you will have a firmer, perkier backside within 30 days. We can't promise it will be fun, or pain free, but we can promise your bum will become the pertest you've ever seen it. So fancy giving it a go? Start the 30 day squat challenge today and let us know how you get on! The way we see it, even if you only last a week, it must have done some good!

Your workout

Continued below...

How to do the perfect squat


1. Stand tall and position your feet hip-width apart.

2. Slowly lower down to the floor in a squat position until your thighs are parallel to the floor, or until your knees start to come over your toes - try to keep your tummy pulled in to protect your lower back.

3. Return to standing and repeat.



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(171 ratings)

Your comments


If it doesn't ache it's not doing much ... it's the same for any exercise. enjoy the ache. :)


Swim or at least get in a pool and walk and move.


You forgot to mention the warm ups. I started with 30 (couldn't do more) and increased the number by the same pattern. As I couldn't do all at once, a split them into reps. Three weeks later I f**d both knees and am still recovering. DO THE WARM-UPS.


Only one problem for me with this sort of exercise I CANNOT DO IT I have osteoarthritis and have put on three stone which I cannot shift due to being unable to do any sort of exercise without extreme pain has anyone any suggestions?


easy to read but definitely hard to follow! I tried squatting and wow! My thighs and my butt ached for more than a week! But squatting i quite effective so I still do it despite all the aches I feel :)


What do you do after the 30 days?


I came here just to look at that ass in the red panties. *hangs head in shame*

Goldie Lox

The longer you can go w/o stopping is best for you. You burn more calories/fat and you really put yourself to the challenge. I know when I do squats and lunges, I am sweating like a baptist preacher so if you're not sweating, then you need to go a little longer (do more reps). I like to do 4 sets of 50 w/o weights and I do 3 sets of 30 with weights.


this is F*cking HOT

lucy brown

I'm doing squats and lunges once a week, with weights, and zumba twice a week, but I'm going to try this challenge, I hate squats thou, but need to tone my whole bottom half, so here I go.x


This may sound daft,but what do you do after the 30 days? Just keep doing 250 a day? Thanks.


I'm now on day 9 & I've dropped a dress size (bottom half!) already! It's hard work but definitely paying off. It's nice as people are already starting to notice the difference :-) Good luck x


I'm a mum of 5m old daughter & have decided to get rid of my mum bum & tum. I'm now on day 6 and initially I was struggling but each day gets easier & even after such a short time I'm seeing results! My weekly weigh in today proved it works - 4lb loss!!! My partner has noticed im toning up too. Give it a go!!! I do mine before Ruby wakes up :-)


anyone done this and seen any difference


ok just done my first 50 legs are like jelly lol..

Alien Antler Farm

Go girls! Firmer buttocks for the win! :-)


I find wobbly women very attractive


You told me you are a good day I told him no and a thousand is not good how pleased heart every day when my eyes passes and hit my right and left cheeks red bloated Cake

Jess H

I did them all at once, but I think it's just whatever you're comfortable with :)


As a fitness instructor, I would advise you to do these all at once rather than spread them out throughout the day. If you were to spread them throughout the day, you would not benefit any where near as much (and it would take you 10 times longer to get the desired effect).

Charlotte Gunn

The ideal is to do all the squats in one go, but if you are a beginner and really can't, then it's OK to split them into 2-5 reps. Good luck!


Are these split into reps and if so are they throughout the day or all together? I can't imagine doing 50 all in one go let alone 250! :)


Do I have to do them all at once?

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