Okay, I’ll admit it ….as thankful as I am to be healthy, active and pretty darn ‘fit’ for my ripe old age, I’m no different than any other woman out there. I’m always complaining about my ‘problem areas’ and the older I get, the more ‘problem areas’ there seems to be! Besides, I do believe in the old adage that there is always room for improvement!
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
― Ernest Hemingway
The past few years, as the summer months come to an end, while anticipating cooler weather and ramping up my running mileage; I always get the itch for a ‘challenge’ of some sort. So, in keeping with my tradition, September brings with it a new ‘challenge’…Fitness magazines 30-day squat challenge! Because, who doesn’t want a better looking tush?!? Let’s face it, the older we ladies get, the further south our rears seem to drag! We all long for those days when we had perky little butts that sat where they were supposed to rather than behind our knees.
Besides a tighter, more toned and perkier tush, there are many benefits to doing squats:
- Builds muscle
- Burns calories & fat
- Fights cellulite
- Improves digestion
- Better for joints (if done correctly)
- Aids in circulation
- Increases hormone release
- Improves strength (great for runners)
Now this isn’t a challenge for the faint of heart …they don’t call it a ‘challenge’ for nothing! But nothing worth having comes easy, right?? Here’s a snapshot of the month …
Click on the link above for a printable version and video turorials on each squat variation. Obviously, these are ‘body weight’ squats with no additional weights. If you are more advanced in your fitness, please feel free to add weight with dumbbells or kettlebells for more resistance. If you are a beginner and find this a little too challenging, modify however you feel is best by reducing the amount of reps you do each day or adding an additional rest day. The two most important things in fitness and exercise is this ….correct form and listen to your body! If your body is telling you to ease up, then please do. However, remember that soreness is a normal part of progression and not necessarily a signal that you need to back off. Here is a diagram to help you with the correct form for a basic squat:
Sometimes it helps beginners to place a chair beneath them and act as if you are going to sit down on the edge of it, then raise up just as your bottom touches the chair. Pay close attention to your knees, not letting them move out past your toes when you are lowering.
I’ve done a lot of squat challenges over the years and this one looks ‘extra’ challenging. I’m seeing a lot of sore days in my near future, but I’m excited about the potential benefits from completing this one!
Anyone else want a tighter, stronger more toned tush? Who’s with me on this challenge? It’ll be fun to encourage one another along the way and compare results on October 1st!! Let’s do this, together …30 days to a tighter tush! #septembersquats
finding “fabulous” at fifty…one squat at a time!
I’m linking up with a few great ladies that I just discovered and can’t wait to delve into their blogs!! If you, like me, need a little nudge in the nutrition department; please stop by and check out Jen at Pretty Little Grub, Nicole at Fitful Focus, Ann Marie at The Fitfoodie Mama, and Michelle at Fruition Fitness for their Wild Workout Wednesday link!