The Ultimate 30 Day Ab and Squat Challenge

Last Updated on September 4, 2019 by Femniqe Editorial

What if over the next 30 days you can get a perky round butt and flat belly? Well, that is something you can achieve with this 30 day ab and squat challenge.

These are the two most requested videos and content we received from our readers and YouTube subscribers.

“How do I get a flat belly?”

“How do I get a bigger round butt?”

That’s why we went ahead and created a very powerful 30 day challenge that will help you kill two birds with one stone.

Taking on this challenge will target all the muscles in your body, but will mostly concentrate on your abs and booty. If you stick to this challenge you will see amazing results and transform your body.

This 30 day squat and ab challenge has four main exercises that you will do each day. Each will be targeting special areas of your body to increase the fat burning process and build lean muscles.

Don’t worry, you won’t become bulky like one of those bodybuilders on steroids.

As a woman you should have lean muscles all over your body instead of excessive fat.

For each day as you progress into the challenge the sets will remain the same but the reps will increase. The increase in reps is to challenge your muscles more, because doing the same amount of reps every day won’t get you anywhere.

The more reps you do as you go along is the more results you will get and you will actually see your gradual transformation in the mirror.

The calendar is given below with all of the reps that you will need to do from day 1 to day 30. Make sure that you follow the chart by doing the specified amount of reps.

So even if you feel that you can overdo it on a particular day, stick to the plan because it’s not about how much reps you can knock out, it’s about the progression that will produce results.

Now we’re going to go into the 3 exercises that you will be doing in this 30 day ab and squat challenge.

1. Chair bridges

This is a unique twist on the standard bridges with the difference of using the chair. This one will target your glutes mainly and also your abs.

Doing this move is fun because it’s not that stressing on your lower body as you’ll be using the chair to help support you.

But you will still feel the tension and resistance in your glutes.

How to do it

  • Lie down on your back in front of a chair with both feet supported on the edge.
  • Now use your feet to brace up your abs and squeeze your glutes.
  • Hold that for one second, and slowly go back to the original position.
  • Do the required amount of reps as listed on the calendar.
2. Squats (of course)

It would be very ironic to not include squats in a 30 day squat challenge. But you should know by now that squat is the king of all booty and thigh exercises.

No matter what some experts say, squat is of the ultimate butt workouts and will be until the end of time!

How to do it

  • Stand with your feet shoulder-width apart with your hands extended out parallel to the ground (or clasp them together, whichever is comfortable for you).
  • Now slowly lower your body down until your thighs are parallel to the ground and forming a 90 degree angle.
  • Hold for one second in the position then slowly raise your body back to the starting position and repeat.
  • Do the required amount of sets for each day as mentioned in the calendar.
3. Crunches

Crunches is one of the most effective of workouts, because it targets both your upper and lower abs at the same time. The beauty about this move is that you can perform it anywhere without any equipment needed.

This move targets and strengthens major muscles like your pectoral major, external obliques, transverse abdominals and rectus abdominals.

How to do it

  • Lie down flat on your back with your knees bent and feet completely flat on the ground.
  • Have your hands crossed in front of your chest and your head should be raised off the ground.
  • Now slowly lift your upper body off the ground slightly to engage your abdominals.
  • Your shoulders should be off the floor by at least 4 inches but your lower back should remain on the floor.
  • Hold for one second and slowly move back down into the starting position.
  • Do the required amount of reps listed on the calendar for each day.
The 30 day ab and squat challenge diet

During the course of this challenge you have to feed your body properly or else your results will be minimal.

For any workout plan to actually produce the best results, you have to eat healthy and feed your body with the nutrients to help increase the calorie burn and build lean muscle mass.

There are two phases you need to know about during your workouts.

  1. The resistance phase – For this phase the exercises you will do will put continuous pressure on your glutes and abs and other muscles, therefore causing them to grow and burn fat.
  1. The recovery phase – This phase happens right after you finish your workout session. The muscles that you worked out during the session will need time to recover from the pressure that you have put them through. This is where your butt and ab muscles actually grow.

The reason both phases were mentioned is so that you can see the importance of good nutrition.

Your muscles will need good food to repair and grow, and produce the type of results that you want.

What foods make your butt bigger and belly flat?

Now that you have an effective ab and butt workout plan, you will need to focus on a good diet.

It’s scientifically proven that after any workout session your muscles will try to repair themselves to facilitate growth.

So if you provide the right amount of calories from the right foods, at that point in time, you will produce the best results.

Where many people make a big mistake is that they push themselves to work harder in the gym but make little or no effort to eat properly or improve their diet.

Then they wonder why they aren’t getting any results.

For you to get a bigger sexy butt and flat abs, you will need to make sure that your exercises are supplemented by the right healthy foods to help build your muscles in the fastest time possible.

I’m slightly overweight, what should I do?

If you are overweight then you should eat less, workout more and even include a cardio routine once or twice a week.

The reason why you should include cardio is because it’s one of the best ways to get rid of excess overall body fat.

In the video below is an example of a high intensity cardio routine that you can do in addition to the workouts.

Don’t put too much thought into calorie counting as your body will tell you when you are hungry, but follow your own instincts and just choose the right healthy foods instead of the bad ones.

But I’m skinny, what should I do?

If you have a hard time gaining weight and is skinny, then you should stay away from cardio and just focus on the exercises listed on the 30 day calendar.

Doing cardio when you’re skinny will only cause you to lose more weight that you don’t have.

To gain weight in the right places you will need to eat more healthy foods which we will get into right now.

Foods for bigger butt and flat belly

Every single food that is listed below are absolutely necessary for your butt and abs.

If you’re eating junk food then you need to stop because it will not increase your booty-size and will only pack on excess fat on your belly, hips, thighs and butt.

Eating these unhealthy junk foods will only spike your insulin levels and just destroy your health slowly over time.

Remember that after you perform your ab and butt exercises they will enter the “repair cycle”.

Every time you exercise your muscles you create tiny microscopic tears in your muscles, therefore, they will start to look for calories from health foods with the right amount of protein, fat and carbs to help them repair and grow naturally.

Proteins (super important)

If you want to increase your booty size and get a flat belly then you should make it a point of duty to increase your protein intake.

Protein is the building block of every muscle in your body, therefore, if they’re deprived of this nutrient, you will never get good results.

What you can do is drink a protein shake before and after your workout sessions and even in between your meals.

The reason why we mention protein shake is because it’s very easy and convenient to prepare. Most of us lead busy lives going to school and work, so we don’t usually have much time to prepare meals.

Whether you’re vegan or non-vegan, there’s a protein powder that can fit your lifestyle.

Check out the best protein powders for women here

Let’s look at some of the best protein rich foods that you can include in your diet.

  • Kidney beans – These are extremely nutritious and provide about 8.5 g of protein per serving. You can cook it with your wheat rice, soups and use it even in your salads.
  • Chickpeas – These are one of the best sources of protein for vegans as it has about 19 grams of protein per serving and has minerals, vitamins. It’s also a good source of fiber.
  • Soya nuts– These come in various forms, from soy milk, soy protein, soy flour to soybean oil. They are packed with antioxidants that help to fight free-radicals in your body; which is a plus. They contain about 16 grams of protein and contains 170 calories per serving.
  • Cotton cheese – If you’re a cheese lover then this one is a very nutritious and tasty protein source. It contains about 10 g of protein and 80 calories per serving. It can be eaten on sandwiches, wheat crackers or use for your favorite sandwiches.
  • Eggs – This list wouldn’t be complete without mentioning eggs. They are one of the best super foods on the planet. It’s packed with nutrients, from vitamin A, B, E and a few others that your body needs. Eggs provide 6 g of protein, 5 g of healthy fats and about 80 calories.
  • Skinless chicken breasts – This is one of the best low carb foods that is high in protein. If you’re not vegan then this is a must for your diet if you’re trying to build your booty and get a flat belly.
  • Tuna and Salmon -These are some of the best sources of protein, vitamin B 12 and omega-3 fatty acids. It also has a good content of protein that can help your muscles to repair and grow.

Complex carbohydrates

Your body will need carbs to help feed your energy and muscle growth also.

  • Brown rice – This is the healthy option as opposed to the white rice. It’s rich in antioxidants and packed with fiber. It’s a slow digesting carbohydrate source that is good for keeping you fuller for longer.
  • Quinoa – One of the good things about quinoa is that it is gluten-free, protein rich, and consists of all nine essential amino acids that your muscles need to grow. Each serving contains about 12 grams of protein and about 200 calories.
  • Oatmeal – This is one of the best dietary fiber sources that can help you loose and keep off excess weight. It’s serving contains about 17 grams of protein and provides 290 calories.
  • Wheat/brown bread – You should choose this option instead of white bread because the white bread is completely bleached and has barely any nutritional benefits. An example is the Ezekiel bread, which is packed with fiber that your body will find very useful.

Some other good sources include sweet potatoes, bran cereal, nuts and beans.

Healthy fats

You might be afraid of consuming anything that has fat, but there’s actually “good” and “bad fat”.

In this case, you’re consuming healthy ‘good’ fats that will help your butt grow and achieve a flat belly.

Here are some of the best sources of fat that you should include in your diet for this 30 day ab and squat challenge.

Sunflower oil, avocados, almond butter, fish oils, nuts (almonds, pistachios and cashews), flaxseeds and Tofu.

Fruits and vegetables

It doesn’t matter what type of diet or workout plan you are on, you must include vegetables and fruits. They will help to keep you fuller for longer periods without worrying about excess calories.

And not to mention that you’ll get all of the vitamins and minerals that your body will gladly absorb.

Notes: Even though fruits have very low calorie count, you should go easy on fruits like mangos, grapes and bananas as they’re high in calories and can lead to excess fat storage.


It doesn’t have to be complicated. All you need to do is be consistent and follow the plan and you will get great results!

Doing a this 30 day challenge will not only build you booty and trim belly fat, but it will also build your character because your self-discipline will improve.

Now give it a go and after 30 days not only will you notice the results but also your family and friends!

Never give up and keep going!


30 Day Ab and Squat Challenge

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