10-Day Legs and Booty Challenge

Squat Fress Spirited Sisters

Want to firm up your legs and behind? We’ve put together a 10-day guide with 4 simple exercises that target your glutes, hips and thighs. The reps increase every few days, starting at 10, up to 30 by day 10. It only takes around 1-3 minutes per day so is easy to fit into your schedule. Do it when you wake up in the morning or set an alarm on your phone for a more convenient time. Get a friend on board to do it with you and get firm butts together! You could even do our 10-Day Plank Challenge along side it and work your whole body in one go. Most importantly, have fun with it! Read on for pictures and descriptions of each exercise and a 10-Day Legs and Booty Challenge graphic to refer to. Make sure you consult a healthcare pro if you have any issues.

 

1. Squats

Stand with feet hip-width apart and toes pointed slightly outwards.

Push your hips back, keep your back straight and lower into a squat with your weight in your heels.

Make sure your knees are in line with your toes, but not going past them.

Push through your heels back up to starting position.

 

  • Squat starting position Freee Spirited Sisters
    Squat - starting position

 

2. Plie Squats

Stand with feet wider than hip-width and toes pointed further outward.

Tuck your tailbone and tighten your glutes while lowering down to a squat, keeping your core engaged and back straight.

Again, make sure your knees are in line with your toes, but not going past them.

Push through your heels back up to starting position.

 

  • Squat starting position Freee Spirited Sisters
    Plie Squat - starting position

 

3. Lunges

Stand with feet hip-width apart.

Lunge forward with right leg, making sure your thigh is parallel to the floor and your knee is directly above your ankle.

Bend left knee almost to the floor, then straighten it back up. Repeat for number of reps.

Change to the other side.

 

  • lunge Free Spirited Sisters
    Lunge

 

4. Wall sit

Stand with your back up against a wall.

Slide down the wall into a squat position, until your thighs are parallel to the floor.

Hold this position for the required amount of time.

 

  • Wall sit Free Spirited Sisters
    Wall Sit

 

 

Good luck!

 

Love,

Katie x



Select your currency
USD United States (US) dollar