Yes, there’s no mistaking what today’s post is about and that’s bottoms, or rather how to achieve a Pippa or Kylie-esque derriere. The more weight I’ve lost, the more aware I’ve become about my saggy bottom, and this is despite thrice-weekly sessions with Killer Raj, recently upped to 5. Soon to be the wrong side of 40 and wanting to look the best I can in and out of my clothes, I’ve decided to give the 30-day squat challenge a whirl in an attempt to go from the bottom on the left, to something that more resembles the one on the right in the picture below.
Don’t get me wrong, I’m super happy to finally be close to my target weight, but I’m just not that happy with my rear view. Tonight I’m going to ask the Domestic Prince to take a “before” picture, and then at the end of the 30 days, I’ll get him to take an “after” one, and hopefully I’ll be able to see a change, even if it’s only a small one! If the change is noticeable, I’ll consider posting them….some of you might want to look away, or ignore that post . Regardless, I’ll come back in 30 days to give you an update. I’m hoping that after the 30 days I’ll at least fail the pencil test*. Don’t worry, I’m under no illusion that I’ll go from saggy to pert in 30 days, but you’ve got to start somewhere right?
And guys, this isn’t just a challenge for my fairer sex readers, oh no. I’ll let you into a secret, girls love a man with a firm, pert butt!
Perfect Squat Form
- Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
- Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.
- Extend the arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
- Initiate the movement by leading from the hips first and then bending the knees almost simultaneously, so that the knees and the hips travel in opposition to each other, (as if you were going to sit down on a chair) there by helping you to maintain the integrity of your posture and spine right through the lower reaches of the movement.
- Ideally, you want the hips to drop below the knees, for a full squat, but this may be challenging for the novice and it is perfectly acceptable to drop only up till the point where your thigh bone is parallel to the floor. On your way down, also check that the knees do not travel beyond the toes. Make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
- On your way up and out of the movement, focus on driving though your heels and recruiting the major muscle groups of the thighs and buttocks to get you moving upwards again. Keeping the weight away from your toes (DP I try and keep my toes up lifted up) and concentrating it in your heels, protects your knees and lower back, while maximizing the workload on the actual prime movers in this exercise, the quads and gluteus muscles.
Tips from Tribe Sports
Domestic Princess tips
- If you haven’t squatted before, or need a technique refresher, watch this video first and look at your form in the mirror to make sure you’re performing the squat correctly.
- You’re far more likely to see results during the challenge if you eat “clean”.
- If you can’t manage the full set in one go, spread them out over the course of the day, and build-up to doing them all in one go.
- If you’re finding the squats too easy, add some hand weights, and/or do jumping squats.
- If consistent and diligent with this challenge you should also notice a difference in your legs too, so I’d suggest measuring them before and after to see if there’s a difference.
So, who’s with me on this challenge?
With much love
The Domestic Princess
*If you haven’t heard of the pencil test and are wondering if you’d pass, then you just need to grab a pencil (or pen) and see if you can hold it under your bottom, if you can’t, then wooo hoo! If it stays firmly in place, you might want to think about joining in the challenge!
Please note, I am not a fitness instructor, therefore, if you are unsure how to perform this exercise, please consult a fitness professional first. Also, if you are new to exercise, or pregnant, please consult with your physician before starting this challenge.