Squats 100 times. Got up in the morning - squat to a hundred

Squats are one of the most effective strength exercises in terms of recruitment. muscle mass. In addition, squats are used as a general strengthening and rehabilitation exercise. Such loads are fundamental in almost all fitness complexes. What do you think, are 100 squats a day capable of without additional load give you real results? Will your butt get stronger and your legs stronger?

Spencer Althaus, Shanon Rosenberg And Brenda Blanco from BuzzFeed decided to check it out. Each of them did squats for 30 days. 100 squats in one day. It would seem that difficult?

Way to success

“My legs have always been bigger than my butt. I never thought of doing any special exercises, but this experiment changed my relationship with my body," Shanon said in a BuzzFeed video.

The first day of the guys passed in good mood. Brenda decided to do 25 squats in one set. As a result, she got 4 such approaches per day with breaks. Spencer decided to squat with a barbell on his shoulders. The next day, the first difficulties arose.

“When I woke up, I couldn’t move,” Rosenberg said of the sensations after the first day. "It's harder than I thought."

The next morning, it was difficult for Brenda to walk up the stairs, while the third participant in the experiment, Spencer, did not give up. He works out in the gym 6 times a week, so 100 sit-ups were doable for him from the first day of the challenge. The man admitted that he could have done more.

On the sixth day of testing, the guys from BuzzFeed noticed changes in appearance and well-being.

"In a way, it's discipline," Brenda said.

On the 10th day, Spencer noticed that his muscles were stronger and wider than they were before. That is why he was even more inspired by what was happening. Althaus also noticed that his buttocks became stronger. Shannon shared that she does squats in public, otherwise she simply does not have time at other times. However, this does not prevent her from continuing the challenge and maintaining her shape.

Results

"My legs look like they're the little arms of a bodybuilder," Brenda shared in the video. - Just look! They are super hard. God, they are so strong! I don't know what to do with such power. No, seriously, this is really cool. Looking in the mirror every day and seeing who you are is priceless.”

Shanon at the end of the test could do 60 squats without a break, she was very proud of this.

Spencer admitted that during these 30 days he did not see noticeable visual changes, but he felt how he became stronger and more resilient.

The results were pleasant, and most importantly unexpected. After all, in addition to the fact that the participants in the experiment “pumped” their fifth point, regular physical activity had a positive effect on physical state and endurance of each. And most importantly, that's how, step by step, starting small, you can accustom yourself and your body to training.

If you have 20 minutes every day, why not spend it on this challenge? I think you will not regret it, because the result will surprise you. Already after the first week you will feel a noticeable transformation in your body. Let `s start?

Many people know firsthand how painful squats can be. The next day is especially painful, when a novice athlete cannot walk due to muscle pain. Despite this, three volunteers decided on: for a month they will squat 100 times a day every day. The participants want to know if their body will change in thirty days.

By the time the test began, each of the young people had their own exercise plan, taking into account physical fitness.

Spencer

I was always the smallest and thinnest in the class, I looked like an ever-growing teenager.

Spencer has been involved in gym six times a week, so just squatting will be pretty easy for him. The young man decided to do the exercise with weight to increase the load. After a few days of the experiment, the guy decided that he could squat more, and increased the number of approaches. That's what came out of it!

Shannon

Shannon has always had a problem full legs. It seems to the girl that her legs are too full for the buttocks that are not rounded. The girl wants to pump up the ass so that the body seems more embossed.

Waking up the next day, Shanon could not get out of bed, despite the fact that she did only 80 squats out of 100.

I'll be honest. It was a little more difficult than I thought.

Throughout the experiment, Shannon was unable to do more than 80 squats a day, despite this, the girl is proud of the fact that she was able to squat 60 times without a break. The girl did not fulfill the conditions of the competition, but the exercises still benefited her. The buttocks became more elastic and pulled up. Now the girl is sure: it is not necessary to practice for two hours a day to see the result.

Brenda

Brenda believes that she has the body of a 13-year-old boy, she decided on this experiment in order to develop muscles. The girl noticed the first result after a week: she felt that they had become stronger, and her buttocks were slightly tightened. By the end of the month, Brenda was happy to see significant changes in her body. The girl believes that it is important to do squats regularly and then you will definitely succeed.

I decided to challenge myself and do a little research on what happens if you do 100 squats every day for 2 weeks (without additional weight). Here are her conclusions and what came of it:

It felt more like cardio than anything else.

No wonder, after doing 100 repetitions of any movement, you feel like doing cardio: you start to sweat, out of breath and curse everything around you. As a fan of strength training, this seemed to me much more aerobic exercise than power. After 50 repetitions, I was breathing like I had done a jog around the block, but after the 100th repetition, the sweat was already flowing from me like a waterfall.

A post shared by Gina Florio (@gmflorio) on Oct 24, 2017 at 6:14pm PDT

I did not notice significant changes for the buttocks

This can be seen with the naked eye in the "before / after" photo. Many trainers say that to increase the buttocks you need to do exercises with weights, and this is true - ordinary squats had little effect on the shape and volume of my muscles.

The lower body has become more resilient

By the end of the second week, I noticed that my endurance runs and HIIT workouts were easier and my legs could cover more distance. Thanks to daily squats, they became more fit, and making the last few boxing jumps was much easier than usual. To be honest, this was one of the most pleasant bonuses.

It didn't affect my strength training in any way.

In addition to squats, I did the same strength program. A hundred squats were my warm-up before each workout, but they did not bring me strength and any special consequences for the lesson. While doing daily squats has its benefits, building strength is clearly not one of them.

Classic squats with own weight and minimal weights - a popular exercise for working out the hips and buttocks. If you want to improve the shape of your lower body, but do not want to go to the fitness room, we offer homemade training programs based on simple squats!

Why Do 100 Squats Every Day?

It is believed that for muscle growth it is necessary to perform strength exercises with heavy projectiles. But most fans healthy lifestyle life does not need voluminous muscles. Their goal is fit slender body with minimal fat. For such athletes, we recommend doing 100 squats a day. For beginners, the exercise should be performed with your own body weight.

Consider the positive effect of such training:

• Fat burning. At first glance, it seems that 100 repetitions per day is not enough for weight loss. In fact, after 50-60 squats, the athlete experiences a load like a twenty-minute run at an easy pace, while burning 120-150 kcal.
• Getting rid of cellulite. Flabby buttocks and thighs are one of the main female problems. The squat complex, performed every day, improves blood circulation in the subcutaneous layer, which helps to cope with cellulite.
• Correction of the shape of the hips and buttocks. Of course, increasing muscle volume in the lower body will not work. But due to regular exercise, the athlete enhances blood circulation, which helps to keep the legs and buttocks in good shape.
• posture correction. The classic squat technique involves maintaining a flat back with a slight arch in the lower back. Thanks to this, the muscles and tissues around the spine are strengthened. As a result, the stoop disappears and a beautiful gait appears.
• Stamina Boost. During daily training, not only muscles are strengthened, but also ligaments and tendons. This allows for more productive cardio training, which improves weight loss results.

All positive aspects are noticeable only when regular classes. You can't skip workouts. Even if you feel fatigue or strength in the muscles, you still need to do 100 squats. So the athlete maintains muscle tone, supports metabolic processes on high level and forms the habit of daily physical activity.

Training with your own body weight does not increase strength characteristics, but many girls noticed that after 15-17 days of regular squats, it becomes easier for them and they can do large quantity repetitions. In this case, it is recommended to add weights to the training plan. Light dumbbells from 2 to 5 kg or a special weight belt are suitable for this.

What kind of squats to do?

Beginning athletes are faced with the problem of selecting exercises from a variety of squat options. We recommend starting with the classic ones - legs shoulder-width apart, the back is even, the pelvis drops to a right angle at the knees or slightly lower. This technique allows you to use the quadriceps and buttocks - muscle groups responsible for the formation of beautiful legs.

To fully work out the lower body, you should combine different types squats. For example, in girls, the problem of flabbiness of the inner thighs is very common. An effective exercise in this case will be - the feet are very wide, the socks are turned outward, the pelvis drops to a right angle at the knees. The element allows you to work out the adductor muscles of the thigh.

There are also squats for the buttocks -. Briefly about the technique: the athlete takes a wide step back and puts the toe on the floor; the foot of the abducted limb should be behind the line of the supporting leg; from this position, smooth squats are performed. The element accentuated loads the gluteal muscles. To enhance the effect, we recommend using light dumbbells or kettlebells.

Squat technique and mistakes

Beginners believe that exercises without power shells are undemanding to the quality of performance. This is wrong. If you do not pay attention to mistakes, you can negate the benefits of the element and harm the body.

Let's analyze the technique of classic squats:

1. We become straight.
2. We spread the feet shoulder-width apart, slightly turn the socks to the sides.
3. We inhale and smoothly lower the pelvis to a right angle in the knee joints.
4. At the same time, we bend our arms and bring our palms together at chest level.
5. Exhale and rise to the starting position.

At first glance, the technique is simple. But you should take into account the nuances that affect the effectiveness of the exercise:

• We keep our heads straight. When the chin is lowered, an involuntary rounding of the upper back occurs.
• We do not “throw” the body down, we sit down smoothly. The exclusion of the negative phase of the squat reduces its effectiveness in general.
• Don't lean too far forward. The basis of the movement should be abduction of the pelvic region back and bending of the legs.
• The center of gravity is kept in the middle of the feet. When shifting to socks increases dangerous load on knees.

While doing squats, keep the arch in the lower back. The position of the back is very important. If you "round" the spine, the effect of stretching is lost gluteal muscles, and the load is shifted to the front of the thigh. Keep an eye on your back throughout the entire set.

Monthly training plan for girls

The 30 day squat program is designed for a comprehensive study of the lower body. The plan includes 3 exercises that allow you to qualitatively train the muscles of the thighs and buttocks. Due to the fact that the complex simultaneously involves large muscles, calorie consumption increases, and this has a positive effect on weight loss.

Squat table:

Day	Classic squats	Plie	Curtsy	Total
1	14	15	15	44
2	16	16	16	48
3	18	17	17	52
4	20	18	18	56
5	22	19	19	60
6	24	20	20	64
7	26	21	21	68
8	28	22	22	72
9	30	23	23	76
10	32	24	24	80
11	34	25	25	84
12	36	26	26	88
13	38	27	27	92
14	40	28	28	96
15	42	29	29	100
16	44	30	30	104
17	46	31	31	108
18	48	32	32	112
19	50	33	33	116
20	52	34	34	120
21	54	35	35	124
22	56	36	36	128
23	58	37	37	132
24	60	38	38	136
25	62	39	39	140
26	64	40	40	144
27	66	41	41	148
28	68	42	42	152
29	70	43	43	156
30	72	44	44	160

Rest between exercises - 45-60 seconds. Try to shorten your breaks. Practice at an average pace.

Make sure that the lowering of the body is equal in time to the rise. The plan is suitable for those who find the "100 repetitions per day" scheme difficult.

Program "200 sit-ups"

It is difficult for novice athletes to train without recovery pauses. In this mode, they experience constant fatigue and muscle pain. From daily physical activity lethargy appears, a bad mood and a decrease in motivation are often observed.

These symptoms indicate the development of overtraining. This condition leads to a halt in progress in sports.

To avoid the adverse effects of daily training, it is necessary to build a program in such a way that a “window” appears between classes - at least 24 hours. During this period, the body will repair damaged muscle fibers and burn subcutaneous fat.

Below is a plan that is designed for 3 workouts per week. In a month, the athlete will be able to perform 200 squats per session.

Week #1

Week #2

Week #3

Week #4

Pauses between sets - 50-60 seconds. By the fourth week, you should gradually reduce the breaks to a minimum. The main exercise is classic bodyweight squats.

Male training plan

One of the goals that men set themselves when playing sports is to improve their strength indicators. This can be achieved without the use of heavy barbells and dumbbells. We offer a program designed to increase endurance and leg strength.

The squat scheme is designed for a month, but classes are not daily. Between workouts you need to rest for two days. This interval is used for muscle recovery.

• Workout 1- “squats” in a shoulder stand (3x50). The exercise is designed to prepare the beginner's muscles for stress. Lie back on the floor. Sharply pull your knees up to your chest, then immediately push your legs vertically into a birch pose. Support your back with your hands. Inhale and lower your knees to your forehead. As you exhale, straighten your legs. Move evenly, without sudden jerks.
• Workout 2- exercise "folding knife" (3x40). Stand half a meter from the chair (the height of the object is 50–60 cm). Without bending your legs, bend over and place your palms on the seat. A right angle should form between the hips and the body. Spread your feet shoulder-width apart. Transfer body weight partially to your hands. On the inhale, sit down to the end, on the exhale, rise. Do not take your hands off the chair when moving.
• Workout 3- squats with support (3x30). The exercise is similar to a “jackknife”, but due to the high support, the weight of the body remains almost completely on the legs. Pick up a stable piece of furniture 100-110 cm high. Stand facing it and place your hands on the surface. On the inhale, sit down deeply, on the exhale, rise. Avoid transferring the center of gravity to the toes or heels, push off with the entire surface of the feet.
• Workout 4- incomplete squats (2x50). Straighten up, cross your forearms and press your palms to opposite deltas. Spread your feet shoulder width apart. Keeping your back straight, inhale and lower yourself until a right angle is formed at the knees. Exhaling, slowly rise. When moving, avoid "rounding" the spine. Do not lower your chin, look ahead.
• Workout 5- full squats (2x30). Straighten your chest, spread your feet shoulder-width apart. Slightly turn the socks to the sides. With a deep breath, lower yourself into a squat to the end. At the same time, straighten your arms in front of you. Exhaling, slowly rise to a vertical position. To understand the technique correctly, imagine that you are sitting on a chair. That is, you do not need to lean forward much, just take your pelvis back and bend your legs.
• Workout 6- narrow squats (2x30). The exercise allows you to shift the focus to the study of quadriceps. Standing straight, bring your heels together. Turn your toes slightly apart. Stretch your hands forward. Inhale and slowly lower yourself into a deep squat. Exhaling, straighten your legs and return to initial position. When performing, make sure that the back does not “round”.
• Workout 7- uneven squats (2x20). The exercise allows you to individually load the legs qualitatively. Stand half a meter from the ball (football, volleyball, basketball). Raise one leg and press your heel against the projectile. Stretch your arms out in front of you. While inhaling, gently sit down, slightly rolling the ball forward, while exhaling, rise. Do 20 reps, then switch sides.
• Workout 8- incomplete squats on one leg (2x20). Stand up straight, stretch your arms forward. Raise one leg in front of you so that its heel is 50-60 cm from the floor. Keeping the limb on the weight, with a breath, sit down on the supporting leg to a right angle at the knee. Exhale and rise. After 20 reps, switch sides.
• Workout 9- squats on one leg with an emphasis on the ball (2x20). Place a ball next to your right foot. Pull out left hand and lift up in front of you left leg 50-60 cm from the floor. right hand freely lower along the body. Inhale and squat completely. At the bottom point, press your palm to the ball. Exhale, push off the projectile and rise. Do 20 reps and switch sides.
• Workout 10- squats on one leg (2x50). If you have faithfully completed the previous 9 lessons, then you should not have problems with this exercise. Stand up and raise one leg in front of you. Stretch your hands forward. On the inhale, sit down completely, on the exhale, rise. When moving, try not to bend the raised limb. Do 50 reps and switch sides.

Do all exercises at a slow pace. Rest between sets - according to well-being.

Training plan must be done in a specific order. This is necessary to gradually bring the athlete to the tenth, most difficult strength training. If you change the order of exercises, the effect of the program will decrease.

About the benefits of complex training

Women, playing sports, want to lose weight and gain slim figure. Men strive to become stronger, more enduring and more muscular.

Whatever goal the athlete pursues, to achieve positive effect He can only if he trains comprehensively. This means that in one session you need to perform from 5 to 8 exercises, preferably for different muscle groups.

This fact is explained by the fact that when several large muscles are involved, energy consumption increases and the release of growth hormones increases. It helps women to quickly get rid of the hated subcutaneous fat, men - to increase strength and build muscle. Therefore, effective training programs include not single elements, but sets of exercises.

Squats are the top exercise for keeping the buttocks in good shape. Moreover, this effective exercise to increase muscle mass involves the work of several muscle groups at once.

Squat is the basis of any fitness complex. This article will help you figure out whether it is possible to achieve a significant result and strengthen the ass by doing 100 squats every day.

Squat Benefits

round buttocks and strong legs not the only benefits, squatting catalyzes the growth of other muscles in athletes. WITH

there are many variations of the execution of one of the main basic exercises, but the basis of biomechanics is similar in all cases.

Let's take a look at other benefits:

1. Growth in lean body mass and endurance by increasing testosterone production.
2. Slimming. The amount and volume of muscle is directly proportional to the amount of fat burned.
3. Functionality due to many advantages.
4. Maintain body mobility. When performing a full range of motion, absolutely all the muscles of the legs are developed, which allows you to avoid fatigue during everyday activities.
5. Improving coordination through the growth of mobility and strength skills. The squat is the basis for other leg exercises.
6. Growth of body capabilities, for example, running and jumping.
7. Injury prevention. The development of the auxiliary muscles of the hips and lower back reduces the risk of injury, the body maintains a stable position, weak points are eliminated.
8. Core muscle development. Correct technique execution loads the press.
9. Benefits for the joints. The work includes knees, ankle and hip joints, which distribute the load. This improves their condition.
10. Practicality. You can squat anywhere and at any time.
11. Variety. Everyone will be able to choose a method to their liking, whether it's a plie, a squat with a barbell, or a variation in the number of approaches.
12. Profitability - after all, squatting does not imply special equipment and any expenses. At home, you can easily take a barrel of water to increase the load.
13. The growth of power indicators. A high range of motion implies energy expenditure of the body, which increases endurance in general.
14. The naturalness of the movements of an exercise well known to the body involves a huge number of muscles. The load is also rear surface thighs, waist and back. In addition, flexibility is increased.
15. Development indicator. Rate your physical form with a deep squat and work to improve.

Important! Do not ignore safety while squatting. Warm up beforehand to reduce the risk of injury. Do not perform movements too abruptly, squat deeply. Keep your back straight, look straight ahead and tighten your abs.

Experiment results

When considering all the benefits of exercise, it is not difficult to predict the effect. People who decide on a daily squat felt the result in a few days.

In addition to increasing endurance in better side the shape of the buttocks and the relief of the legs change, the volume of the waist decreases.

The participants are sure that in order to achieve results, you do not need to torture yourself with two-hour workouts, it is enough to do squats regularly.