Well shaped buttocks is every women’s desire and want -and that is a reason -no wonder we got people around the world talking about rear cheeks of likes of Jennifer Lopez and Pipa Middleton. If you too have been looking for a workout that will get you there then squats is the one and only answer to it. Here in the article we explore and guide you through set of some very simple techniques for a 30 day squat plan which will help you improve your body image and target to get off the excess pound of fat deposits and yes get that perfect back:

Squats are full body exercise that trains and target the muscles of your thighs, hips and buttocks. Squats improve upon the blood circulation and target the stubborn cellulite mass. Squats build on your stamina and bring flexibility in your body. This compound exercise melts fats and boosts up metabolism. This exercise is a no equipment exercise and does not require you to go to gym. According to experts if a person performs this exercise regularly that one achieve desired results in a month’s time.

How To Perform Squats

Stand straight with your feet shoulder width apart. Bend your knees and lower your body and go as low as you can by pushing your hips out. Hold the position for a second and return back to starting position and repeat. Start with small number of reps and increase as you progress. Give your muscles some rest time when you are doing squats.

30 Days Squat Challenge

This plan is designed to give you toned up muscles in your thighs and hips and define your buttocks. Follow this regime with patience and you will get a improved body in matter of no time. The 30 day plan follows on simple trick of adding squats each day as you progress giving a rest day after every 3 days. Start with 50 squats on the first day and by 30 days you will be doing 250 squats. Follow the plan as given here:

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
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
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