- Przysiady - rules of the challenge
- Przysiady - training plan for beginners
- Przysiady - advanced training plan
- Exercises for beginners - descriptions
- Advanced exercises - descriptions
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The challenge of doing squats will firm your buttocks, break down cellulite and slim your thighs in just 30 days. The training plan includes 5 different variants of the exercise: the traditional squat, with the throw of the leg backwards, with the lifting of the leg to the side, the plié squat and with the medicine ball. Such a comprehensive selection of exercises guarantees a spectacular effect in a short time. All you have to do is stick to the challenge plan diligently.
Przysiadyis the most effective exercise for firm buttocks. However, you need to do them regularly and preferably in different variants to activate all the muscle groups responsible for the appearance of the butt. Limiting yourself to the traditional version of the squat will have little effect, and it will also become very monotonous over time.
The followingchallengeincludes as many as 5 types of squats that activate both leg muscles and gluteal muscles in different ways. Thanks to this, the training is more varied, and also effectively shapes the lower parts of the body.
See also: Buttocks enlargement exercises
People who are not satisfied with the basic variant of the challenge can face additional exercises: squat against the wall, lunges with dumbbells or the Bulgarian squat. However, you have to remember that the number of repetitions increases every day, so what seems simple at first, after a week or two may be problematic. That is why it is worth getting acquainted with the entire challenge plan right away and realistically assess your abilities.
Przysiady - rules of the challenge
The challenge in the beginner version includes 5 types of squats (see the descriptions at the bottom of the page):
- traditional,
- with a kick to the rear,
- with leg to the side,
- squats plié,
- squats with a gym ball.
The challenge is to do a certain number of repetitions of each exercise daily. The number of repetitions is given in the table. For example, "6 reps" means to repeat each of the five exercises 6 times, and "6 repetitions x 2" means to repeat each exercise 6 times and additionally repeat the whole series twice. The total number of squats performed on that day is shown in parentheses.
You can take 2-minute breaks between sets.
You need to warm up before exercising. Aftertraining, you should carefully stretch the muscles to speed up their regeneration.
Przysiady - training plan for beginners
| day 1 (30) | day 2 (50) | day 3 (60) | day 4 | day 5 (75) | day 6 (50) |
| 6 repeats | 10 repeats | 6 repeats x 2 | break | 5 repeats x 3 | 10 repeats |
| day 7 (80) | day 8 | day 9 (90) | day 10 (60) | day 11 (100) | day 12 |
| 8 repeats x 2 | break | 9 repeats x 2 | 6 repeats x 2 | 10 repeats x 2 | break |
| day 13 (105) | day 14 (60) | day 15 (125) | day 16 | day 17 (135) | day 18 (75) |
| 7 repeats x 3 | 6 repeats x 2 | 5 repeats x 5 | break | 9 repeats x 3 | 5 repeats x 3 |
| day 19 (140) | day 20 | day 21 (150) | day 22 (80) | day 23 (160) | day 24 |
| 7 repeats x 4 | break | 10 repeats x 3 | 8 repeats x 2 | 8 repeats x 4 | break |
| day 25 (175) | day 26 (90) | day 27 (180) | day 28 | day 29 (180) | day 30 (200) |
| 7 repeats x 5 | 6 repeats x 3 | 9 repeats x 4 | break | 12 repeats x 3 | 10 repeats x 5 |
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Przysiady - advanced training plan
The challenge for advanced players is to do the exercises from the table and additionally exercises with a higher level of difficulty (squat against the wall, lunges with dumbbells, Bulgarian squats). Descriptions of the exercises can be found at the bottom of the page. The rest days are the same as in the table above.
Day 1 - Day 3
exercises from the table + 30 seconds wall squat
Day 5 - Day 7
table exercises + 45 seconds squatwall
Day 9. - Day 11.
table exercises + 20 lunges (10 for each leg)
Day 13 - Day 15.
table exercises + 30 lunges (15 for each leg)
Day 17. - Day 19.
table exercises + 20 lunges (10 for each leg)x 2
Day 21. - Day 23.
exercises from the table + 20 Bulgarian squats (10 for each leg)
Day 25 - Day 27 .
exercises from the table + 30 Bulgarian squats (15 for each leg)
Day 29 - Day 30.
exercises from the table + 20 Bulgarian squats (10 for each leg)x 2
Exercises for beginners - descriptions
traditional squat- stand straight, put your feet shoulder-width apart, stretch your arms out in front of you (palms may be joined). While pushing the hips backwards, squat until the thighs and calves are at a right angle. Straighten up and repeat the movement. Remember that your knees do not protrude in front of your toes. During the exercise, the stomach should be pulled in and the back should be straight.
squat with a kick to the back of the leg- stand up straight, bring your knees and feet together. Bend your arms, fold your hands into a fist, and keep them at the same height as your chest. Squat until there is a right angle between the thigh and calf. Return to a standing position, and then extend one leg as far back as possible. Do another squat by pulling the other leg backwards at the end. Repeat the exercise from side to side. If you find it difficult to balance, you can rest your hands on a chair.
squat plie- place your feet wider than shoulder width. Point your toes outwards and place your hands on your hips. Straighten your back and pull in your stomach. Squat your knees until your thighs are parallel to the floor. Come back to the starting position.
squat with the leg raised to the side- set your feet shoulder-width apart and do a regular squat. After straightening up, lift one leg high to your side. Lower down, squat again and lift the other leg to the side.
squat with a gym ball- grab a large fitness ball with both hands and hold it in front of you at chest level. Place your feet shoulder-width apart, straighten your back, pull your stomach in. Going down to the squat, lift the ball over your head. When straightening up, start lowering the ball and put it in front of you again at the end of the movement.
Advanced exercises - descriptions
squat against the wall- tense your abdomen, bend your knees to a right angle and lean your back against thethe wall as if you were sitting on an invisible chair. You can rest your hands lightly on your knees. Hold this position for the specified number of seconds.
lunges with dumbbells- stand straight, place your feet shoulder-width apart. Take the dumbbells in your hands (hold them with a neutral grip - the back of your hand should face outwards). Lower your arms freely along the body. Take a step forward with one foot while bending both knees at right angles. The back knee should be just above the ground and the thigh of the extended leg should be parallel to the ground. Come back to the starting position by bouncing your heel off the floor. Repeat the exercise for the other leg.
Bulgarian squat- hold the dumbbells in your hands with a neutral grip. Put your arms down alongside your body. Move one leg back and rest your foot on the platform (e.g. a bench, chair, bed), and move the other leg forward. Bend the knee of the front leg to a right angle (it must not extend in front of the toes), and then, straightening the knee, return to the starting position. Remember to have a straight back and a tight stomach. Perform the exercise symmetrically (the same number of repetitions for each leg).