Today was the last day of our squat challenge, concluding with 250 squats, whoohoo! That’s impressive for some of us compared to the fraction of the amount we were able to complete in one session before taking on the challenge. Several of us participated, completing our squats on different schedules, but keeping each other accountable. It wasn’t always easy. There were days that we really had to push ourselves to keep our commitment. We even missed one day and had to make up for it by skipping a rest day, but we made it.
As you can see, the challenge starts low in numbers, and then gradually increases to reach 250 squats on the day of completion. It started to get a little tougher for us around day 21 with 180 squats. What motivated us to keep going is what we had already accomplished. For those of you who are curious about the 30-day squat challenge, who are planning to start it, or who may have already started, here are a few things to keep in mind to make the most of it.
- Plan it in your schedule as you would plan anything else. It works better for some to get it over with first thing in the morning. One person on the team preferred doing the squats in the evening. Evaluate your situation and plan accordingly.
- Stretch before and after squatting. Stretching is a very important component of any workout to maintain flexibility, reduce soreness, and assist with proper blood flow. Treat stretching like the first and last step of your daily workout.
- Make sure you position yourself properly and have the correct form while doing your squats. Your emphasis should be more on sitting than bending. Your feet should be positioned wide enough apart to sit, and in equal distance apart. Most of your weight should be on your heels, and you should be backing into your squat as if you’re sitting in a chair. Never let your knees go past your toes.
- For a deeper squat, you can spread your legs wider apart (deeper squats help with reducing cellulite too!).
- Stay contracted during your squats. Keep everything tight while squatting, including your abs. This is another important part of your form since your abs are impacted by the exercise as well. You should also squeeze you gluts when lifting up out of squat form. Contractions like these help with definition and toning.
- If you need to take a break, take a break. Some of the challenges out there are suggesting completing the full set without stopping. Challenge yourself and push beyond the limit, but stay in touch with your body and how it communicates with you. Take a water break and start again if necessary.
What you can take away from this challenge is that it is designed for you to get into a habit of daily physical activity. This is to motivate you to continue on your fitness journey, steadily increasing and gaining momentum. Day 30 is not the end, but a beginning or a revival of good health and fitness. Take on more challenges or challenge yourself. Do it with friends or alone. The key is to stay motivated and stay active.
Have a Good and Fit day!