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One of the main reasons why most women work out is to build a well-sculpted bum. Unfortunately, some have tried for a long time but never managed to tone or get a bigger and firmer bum. In most cases, this happens when one lacks an effective butt regime. Check out this practical 30-day buttocks challenge and be one step closer to getting a rounder and toned bum.
There are hundreds, perhaps thousands of butt workouts that have been compiled over time. One of them, and maybe the pervasive one, is the 30-day squat challenge. In most cases, individuals tend to do workouts from famous fitness gurus, believing that they are the best. However, this is not the aspect that makes training effective.
The best butt workout, whether it lasts for two weeks or thirty days, is the one that incorporates practical butt exercises. Although an exercise may work various muscle groups like the core, legs, and glutes, some thoroughly work your butt out. These have been deemed the best butt exercises. We have compiled all these exercises together to bring you this effective 30-day buttocks challenge. Check it out!
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As the name implies, this regime lasts for 30 days. It incorporates floor, pelvic, and standing exercises that will give your butt a burn. But be proud, though, because this burn shows your gluteus muscles are being activated and engaged in the workout. In addition, we have not incorporated any equipment for this butt-sculpting sequence, making it an excellent routine to try at home. So, without anything else to add, here is the circuit:
Squats are a staple in any butt workout due to their effectiveness in toning your butt from every angle. To perform them (2):
Squat Jumps are excellent butt and leg strengthening exercises. To perform them (2):
This is one of the floor exercises that is performed as explained below:
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These exercises help with increasing the bulk of your butt and also in building stability. But, first, take a look at the step-by-step structure on how to do donkey kicks (2):
Forward lunges are effective standing butt workouts that help in defining your butt and strengthening your leg muscles. Here is how you do them (3):
The curtsy squat is one of the squat variations that also target your gluteus muscles. It is pretty easy to perform but also very easy to lose form if you are not careful. Here is how you do it:
Read More: Bodyweight Squats: A Simple Yet Effective Full Body Exercise
The other floor exercise you will be performing to get bigger and firmer buttocks is the lute bridge. To perform it (1):
The next butt workout, which also happens to be a floor exercise, is the clams exercise. Below are the steps on how to perform it:
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This standing butt exercise not only works out your buttocks but also your inner thighs. Here is how you perform the exercise (4):
There are numerous butt workouts left, right, and center, and unfortunately, most do not yield results. So instead, try this 30-day buttocks challenge that assures a well-sculpted butt after the 30-day mark. Even so, first, consult with your healthcare provider and fitness coach.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Check out the 20 Minute Full Body Workout at Home below.