You want to tone your butt! Maybe even in a month? This may seem difficult, but you just need to know what exercises to do.
By strengthening your glutes, you’ll be able to use more of your glutes when you work out, which will take the strain off your quads and joints, so they don’t have to work as hard during your lower body workouts.
No matter where you are in your physical training journey, this 30-Day Butt Challenge can improve your basic movement patterns, lift and shape your butt, and stabilize your body’s movements. All in all, it will make any other exercise feel less painful and more achievable!
This 30 day butt workout challenge will sculpt your backside from every angle in just 4 weeks.
1- Hip raises with feet resting on a bench
This exercise is one of the most effective to train all the muscles of the buttocks. Lie on your back on a mat with your knees slightly bent and support yourself on a bench. Raise your hips and keep your abdomen tensed as you lift and lower. If you want to increase the effect of this exercise, use a weight.
Perform 15 repetitions and then repeat the set 2 more times (in total you should perform this exercise 45 times).
2- Donkey Kick
To get a rounder and more beautiful butt, you should donkey kick. Stand on the floor with your forearms as if you were doing a plank, but with your knees on the floor. Then place a dumbbell behind your right knee to create resistance. Raise your leg with the dumbbell and slowly lower it back down without touching the floor.
Complete 15 repetitions on each side and then repeat the set 2 more times (you should do this exercise a total of 45 times on each leg).
3- Leg Raise
With this exercise you will train the hip area and make the gluteal muscles more rounded and beautiful. Lie sideways on the floor and put the weight on the side of your leg. Then raise your leg in a controlled upward motion and lower it in the same way.
Complete 15 repetitions on each side and then repeat the set 2 more times (you should do this exercise a total of 45 times on each leg).
4- Dead Weight
This exercise is very effective for a nice round butt and is also great for toning the lower back. Stand with your feet slightly apart, spine straight and knees half bent. Bring the weight of the dumbbell or barbell to your feet and slowly lift it all the way up.
Perform 20 repetitions and then repeat the set 2 more times (you should perform this exercise 60 times in total).
5- Deep Squats With Weight
Spread your legs a little wider than shoulder width. The knees should point slightly to the side. With your back straight, lower your buttocks without lifting your ankles. Try to accommodate the weight load in the middle. Don’t forget to tighten your glutes on the way up.
Do 15 repetitions and then repeat the set 2 more times (you should do this exercise 45 times in total).
6- Lunges With Dumbbells On Bench
Place one leg on a bench or chair and bring the other leg forward so that it forms a right angle. Hold a dumbbell in each hand and bend the knee that is on the floor to exercise the buttock muscles. To better train the glute muscles, you need to bring the leg that is on the floor a little further forward.
Repeat 15 reps on each side and then repeat the set 2 more times (in total you should do this exercise 45 times on each leg).
Keep reading: This 30-Day Abs Challenge Will Strengthen Your Entire Core In 4 Weeks
