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FAQ PLACEHOLDER
Pilates Fitness Squat Challenge is not only a lower body workout but also a fat burn workout! Squat Challenge is designed to boost your cardiovascular fitness and strengthen your lower body in just 4 days! Completing the Squat Challenge will take you through 8 different squat variations, including Sumo Squats or Plie Squats. If you are looking to lose weight or elevate your fitness, we will advise you to repeat the Squat Challenge for 4 weeks - it only takes 2 - 8 minutes every day!
Your legs and glutes are the biggest muscle groups in your body. If your exercise routine is focused on lower body workout - reducing body fat and increasing muscles in these areas, you will hit your weight loss goal much faster than if you work on other areas of your body. Hence Squat Challenge is also great for fat burn workout.
A squat is a multi-joint movement, this means that multiple muscles are used to perform a single squat. As such, a squat uses significant energy and will increase your strength, fitness, balance, and flexibility if consistently performed over time. Embarking on a Squat Challenge is the easiest way to get started on your home fitness journey to deliver your best body in a few weeks.
You will see positive changes to your body just after one round of Squat Challenge as you will be doing different squats. However, if you are gunning for big changes, try repeating the Squat Challenge every week for a month.
If you are unfit, 20 squats a day if properly done will likely give you some muscle soreness the next day. It will be a great fat burn workout to kickstart your fitness journey.
If you are overweight, 20 squats will be a significant challenge to your body!
If you are relatively active, then 20 squats will probably be quite manageable and you may want to do 3 sets of 20 instead.
This is why our Squat Challenge utilized the HIIT method instead of counting repetitions - do as many squats as you can in 45 seconds followed by 30 seconds rest. We believe a time-based workout is a better way to conduct a self-regulated high-intensity workout.
Absolutely! Your core - primarily your abs and obliques will have to work to support the squat movement. Consciously engaging your abs when you are standing up from the squat position is the best way to train your core and protect your back. Daily squats is one of our favourite fat burn workout!
A squat done the wrong way may injure your joints and muscles. Also, squats is a type of lower body workout and you may be neglecting your upper body muscles.
To ensure you are doing squats correctly, our Pilates Instructor will be cueing you as we do it with you to ensure you are in the right posture at all times. Also, we have incorporated various Squat variations that will work your upper body as well.
Break for 3 days and repeat. It is recommended to do this Squat Challenge consecutively for 4 days and then let the lower body rest for 3 days before starting again.
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Air squats are the perfect way to learn the proper form for squats. Air squats are a good lower body workout to build both a good strength foundation and balance. This exercise mainly works on your thighs, hamstrings, quadriceps, and glutes, helping you build muscle in these areas. It also demands you to work your abs, because balance is important for the move too.
Air squat tips:
Plie / Sumo Squats originated from the ballet position Plié, which requires one to externally rotate the hips such that the knees are looking to the sides instead of forward. You should also keep your spine upright when bending the knees into the squat. Due to the turnout, Plie / Sumo squats focus on toning your inner thighs while working your glutes, quads, hamstrings.
Plie / SumoSquat Tips:
The split squat is a unilateral movement that works your core harder with the added benefit of focusing on the functional strength of one leg at a time. Unilateral work (working a single leg at a time) is always tougher for your fitness and a great way to boost your blood circulation. With less strain on your lower back, the split squat is preferred over a traditional squat for lower body workout.
Split Squat tips:
The squat press is one of the few squats that work your upper body. Holding a squat position while moving your arms pushes your fitness endurance and is a great full-body workout. This exercise targets almost every part of the body: legs, glutes, arms, and abdominal muscles.
Squat Press tip:
Kneeling squat is an exercise that primarily targets the glutes, quads, and abs. Kneeling squats is more focused on isolated glutes and particularly lower abs engagement. You will also improve the mobility of your hips as it is also a hip hinge movement.
Kneeling Squat tips:
Squat thrust involves mini jumps and immediately pushes your cardiovascular system into work within seconds. Squat thrust targets your whole body including shoulders stability and cardiovascular endurance. If you dislike jogging or swimming but still want to work your heart, then squat thrust is one exercise you should do daily.
Squat Thrust tips:
Squat Jack is another intensive move that boosts your cardio fitness in our challenge. Holding a squat while jumping in and out provides an intense burn in your leg muscles as well as raising your heart rate for a great calorie burn. This move focuses on toning your outer and inner thighs and will be challenging for most people since we rarely use the sides of our legs.
Squat Jack tips:
Wall squat (also known as wall sit) builds strength and endurance in your glutes, and leg muscles, especially your front thigh (quadriceps). This lower body workout also works on your abdominal muscles to support your glutes. It may look easy as if you are leaning against a wall, but it is quite challenging to sustain the position. In our daily lives, strong quadriceps are extremely important as they are used to get out of a chair and walk downhill or downstairs, which is why this exercise is a beneficial exercise for everyone!
It is ideal to keep the right angle at your knee, you can always modify your squat to a larger angle between your thigh and the shin. Hold your wall squat for 45 seconds and enjoy the burn in your glute and leg muscles.
Those are the eight exercises of this lower body workout. If you enjoyed the squat challenge, please and follow our IGTV (@sgpilatesfitness) so that you will be notified whenever we launch a new fitness challenge!
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