There are dozens of squat variations too, which is key to making an interesting challenge. This 30-day squat challenge ... dumbbells optional Single leg squat (right side) Single leg squat ...

Before officially beginning the 30-day challenge, Hamilton suggests doing ... Hinge at the hips to tip body forward, and lift left leg. Make sure chest is parallel with the ground, and back ...

However, many shy away from wearing shorts or a swimsuit in public because of untoned legs. You need toned and defined quads, ...

That's why an abs challenge ... and legs extended with left leg crossed in front of right, feet flexed and resting on mat. Lift hips off of mat as high as possible. Hold for 30 seconds, then ...

But what really happens if you decide to take it a step further and commit to doing a plank every day? Let's dive into this challenge and ... plank with leg lift, etc.) to work your muscles ...

Transform your legs in just 30 days with this quick and easy challenge – all it takes is under 10 minutes a day for gorgeous results! CC BY Action Jacquelyn, GET SCULPTED LEGS & THIGHS IN 30 ...

Crush the 30-day challenge, and you'll reap major physical ... palms down, and toes raised. Lift your right leg, extending it straight and bringing it in line with your left leg.

So roll out your mat and jump into this 30-day ab challenge ... Without allowing the lower back to arch excessively, slowly lift your legs to a tabletop position with your knees aligned directly ...

I go out for a comfortable run, and call it a day. Sometimes I mix it up and ... involved doing things like hip circles and side leg lifts for 30 seconds, but I was surprised that I actually ...