Buzz
Get ready to sculpt strong legs and a toned booty, as July's fitness challenge is focused on squats! This staple lower body exercise is so effective because squats target almost every muscle below the waist, with countless variations to suit any fitness level.
Pick your favorite squat variation for the month, or switch it up! You can do weighted squats in the gym rack, or even air squats while you brush your teeth. Maybe it's time to aim for that first pistol squat.
Not sure where to begin? I recommend trying the chair squat: stand in front of a chair and lower your hips as though you're about to sit. But, just before your bottom touches the chair, push yourself back up. Moving slowly forces you to maintain your balance, and the chair (or bench) acts as a guide to ensure you're hitting the right depth. Without it, we often end up doing shallow squats as fatigue sets in.
For a more traditional squat motion, use a box or stool that's a bit lower than a standard chair. Alternatively, try wall sits by pressing your back against a wall and pretending to sit in an invisible chair. At first, you might not be able to go all the way down to parallel, but even partial squats will still strengthen you. Keep going as low as you can, and you'll improve over time.
If you're new to squats, it's a good idea to get guidance from a trainer or an experienced friend to help you master the proper form. Don’t add any weight until you're confident you're performing the exercise safely. You can still get an excellent workout using just bodyweight squats and their variations.
Set a goal now and prepare to stick with it throughout July. For some motivation, check out this Buzzfeed video featuring three individuals who did 100 squats every day for a month.
