Doing 100 squats a day for 30 days is a challenge that is not an easy one to commit to. Celebrities like Beyoncé tend to do this as a normal routine. But for the likes of us average people who will want to do this, we need to have a step by step guide on how to get to a 100 squats first before being able to do a hundred every day. This is an exercise that activates every muscle in your body and strengthens your legs and calves. It also aids in giving one a nice firm round bum and the enlargement of one’s hips. Plus it increases one’s running speed. To get this done, here is our guide on doing a hundred squats every day. A few important things to remember are:
Warm up your muscles
You can’t go and embark on doing a hundred squats every single day if you haven’t worked out in a long time. You will only hurt yourself and not be able to last for a 100 squats. To warm up your muscles, try doing 10 squats in a day. Doing this for 3 days will get your body (especially your legs) used to the new changes. By the third day, you will be able to do 10 squats without any difficulty.
Aim for 30 squats in a day
After giving yourself a rest after the third day, aim for 10 squats in the morning, 10 in the afternoon and 10 at nights and repeat this for 3 days. You will be doing 90 squats in 3 days. What this is doing is getting your body used to doing squats without feeling the pressure. There will still be a bit of pain, but not as much when you finish the 3 days.
Aim for 60 squats in a day
After about a few days rest from the third day that you stopped your 30 per day squats, start doing 60 squats per day. The extra 10 is where you will feel the pinch is. However, after this, it become normal for your body. To do this, do 20 squats in the morning, with a few hours break, then 20 in the afternoon and 20 at night. By the third day, you should be able to do this without any break in between. You would have being doing 180 squats in 3 days! Getting your body to this stage is impressive and you should congratulate yourself. When you are ready to go, the next stage will be where you aim to do 50 squats in a single go.
50 squats in the morning and night
After about 3 days rest from the 60 squats in a day, get ready for doing 50 squats in the morning. You are going to do 100 squats now, but in longer intervals. Do the first 10 squats non-stop, pause, breathe in and out (break) then continue for another 10 and repeat till you get to 50. You have got to be fast. The next 50, you are to do in the evening in the same way. After that, you should rest.
Go for 50 non-stop squats
Rest for a day. When you do this, you will be surprise at how easy you could do this. But you are not aiming for easy at a go, you are aiming for easy consistently. After the rest, go back to doing the first 50, this time no break till you get to 50. If you can’t get there yet. Repeat the 50 and pause method. But if you can repeat the 50 at night, aiming for no break period. Keep repeating until you can master the squats non-stop.
100 squats
By the time you are used to the 50s non- stop, aim for the 100 but this time, time yourself and move. Be it at a slow space or a fast space, you should not stop until you hit a hundred squats. To help you gain momentum, start slow and increase as you get to the 100 mark. Over time, you will be able to go faster without stopping.
Keep your back straight when doing your squats and spread your body weight to your heels and quads. Watch your diet. Go slow and build momentum over time. Involve friends and family for motivation. Don’t make sudden movements when doing the squat to avoid injuries.
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