We all know that exercise is good for us and we are big fans of including simple, free exercises into our daily routine that help to improve our fitness levels and tone up our body without feeling like a chore. The 50 squats per day challenge is a simple goal that you can incorporate into your daily routine, no exercise equipment or gym membership required.
Firstly, what is a squat?
A squat is an exercise where you start in standing position and lower your hips and body towards the ground, before moving your body back up to a standing position. Most squats are completed with legs shoulder width apart and the action is similar to sitting on a chair.
The depth that each person will ‘squat’ varies on their physical capabilities and exercise goals.
Squats are an excellent strength bearing exercise that assist with building lower body muscles and building core strength as they target the buttock, stomach and leg muscles.
Doing 50 squats each day has a variety of benefits for both body and mind.
You will tone up doing 50 squats a day
Doing 50 squats a day will increase the muscle tone in you bottom, thighs, calves, hamstrings and stomach. You will start to tone up and will increase strength in your lower body. Every day that you do 50 squats you will start to notice an improvement in your ability to squat, the depth you can squat and the amount of squats you can do in each session.
Squats are also great to improve your core strength and tone up those pesky stomach muscles.
You will lose weight
Combined with a balanced diet and cardio exercise, doing 50 squats a day will help you to lose weight and reshape your body. We love to combine 10,000 to 20,000 steps (for the very active!) with 50 squats a day in to our every day routine.
It is great for your mind
Having the discipline of doing 50 squats per day is great for your clearing your mind and focusing on a small goal each day that will contribute to overall health and fitness.
It doesn’t take long
It shouldn’t take more than 5 minutes per day to do 50 squats. If 50 squats at once seems like a lot when you first start, try breaking your squats up in to 10 squats per session and do them every other hour, by the end of the day you will have easily completed 50 squats.
Encourage Your Friends
Squats have many benefits that are worth persisting with. When you need some encouragement, customized medals are a good choice. You can customize a medal with your name and favorite design. You can then set goals, such as how many days it takes to earn your customized medal, and this can represent your persistence and hard work. Of course, if you and your friends agree to have a squat competition, a custom medal can be the winning prize!
So give it a go and see whether you can do the 50 squat per day challenge and enjoy the ongoing benefits.