Fitness challenges are all the rage nowadays. Some target the glutes or abs, while others work your entire body. From celebrity trainers to fitness models, everyone is talking about how great these challenges are. Not to mention the fun factor!
Need to get your booty in summer shape? In this case, the 30 day butt challenge will do the trick. It does exactly what it says: It gives you a rounder, bigger bum in as little as 30 days.
That’s right! A month from now, you’ll have stronger glutes, leaner legs, and even a smaller waist. It depends on what exercises you do. There are several versions of the butt workout challenge, and some work better than others. Choosing one comes down to your needs and preferences.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
What’s All the Fuss About This Butt Challenge?
The 30 day challenge guarantees a toned, sculpted rear. Plus, it gets you in shape for other more intense workouts and improves your overall fitness. You’ll gain strength, endurance, and explosive power while shaping your body from head to toe.
Those who completed the challenge say that their legs are now more athletic and toned, and their bum is rounder, firmer, and more lifted. The results are fast, so you’ll see your body changing from one week to the next. This keeps you motivated and helps you develop a lasting fitness habit.
The question is: What makes this program so effective? How does it differ from traditional bigger butt exercises?
Well, the answer is simple. With a standard fitness plan, you’re only training your glutes once or twice a week. The butt workout challenge involves training these muscles every day for one month. Some versions include one or two rest days per week, but they still work your bum harder than traditional programs.
These fitness challenges revolve around movements that tone, sculpt, and lift your buns. The intensity is up to you. Depending on what version you choose, you can expect to do exercises like:
- Squats and squat variations
- Glute bridges
- Walking lunges
- Stationary lunges
- Squat jumps
- Reverse lunges to single leg deadlifts
- Jumping jacks
- Hip thrusts
- Reverse hyperextensions
- Side lying hip raises
- Lateral band walks
- Bulgarian split squats
As you can see, there are dozens of moves to choose from. Some versions of the challenge are pretty basic and include just one or two moves, such as the squat and lunge. These must be done every single day. Other versions are more complex, featuring traditional glute work combined with Pilates, yoga, and ballet moves.
This fitness challenge appeals to those who exercise at home. However, you’ll also find versions that require gym machines. Make sure you have everything on hand before getting started. Also, remember that consistency is essential. The whole point of the butt challenge is to shock your glutes and train them to failure.
Is the Butt Challenge Right for You?
Now you might wonder if this workout plan is right for you. Let’s say you’ve been training for years, so your body is used to intense effort. You’re no longer a newbie when it comes to glute and leg training. How can you benefit from this fitness program?
Well, that’s exactly what makes fitness challenges so effective. No matter how fit you are, this kind of workout will keep your body guessing and pose a new challenge. Doing squats every single day isn’t as easy as it sounds. Add more exercises to the mix, and you’ll barely be able to stay on your feet later on.
Traditional workout plans work every muscle group no more than twice a week. This gives your body time to recover and repair damaged tissues. Plus, if you’re training the same muscle group too often, the body will get used to it, which may lead to plateaus or poor recovery.
Even though the butt challenge hits the same muscles every day, it works. This training program only lasts one month, so it’s unlikely that your muscles will adapt to it and you won’t lose your hard-earned mass. On the contrary – it’s a great way to shock your muscles into growth and shape your bum in no time.
Think of it as a break from traditional training plans. It’s a new experience that will boost your gains and motivation. Not to mention that you’ll get a firmer bum and toned legs. You might even drop a few pounds in the process! If your workout is intense enough, you’ll experience a faster metabolism and weight loss.
What if you’re a newbie? Isn’t this fitness challenge too tough for you? On the contrary – it’s a fantastic way to get your body moving and make exercise a habit.
With this fitness challenge, the number and difficulty of exercises increase gradually. For instance, some programs look like this:
- Monday: 50 squats
- Tuesday: 55 squats
- Wednesday: 60 squats
- Thursday: Rest
- Friday: 70 squats and 10 lunges
- Saturday: 75 squats and 15 lunges
- Sunday: 80 squats
- Monday: Rest
- Tuesday: 100 squats
- Wednesday: 105 squats and 10 side lunges
….and so on.
You start with a few squats, lunges, hip thrusts, or other moves, and increase that number gradually. As your strength and endurance go up, everything becomes a lot easier. By day 30, you’ll be able to do as many as 250 or 300 squats without taking any breaks. Sounds quite amazing, doesn’t it?
It’s virtually impossible not to lose fat and get a bigger bum under these conditions. Basically, you’re forcing your glutes to grow while giving your metabolism a well-needed boost.
When you look in the mirror and see the changes your body is going through, you’ll know that your efforts are paying off. This will keep you on track and skyrocket your motivation.
In fact, this is one of the reasons why the glute challenge works so well. Women who embark on this journey are more likely to stick to their plan compared to those starting a traditional training program. They know that a month from now, they’ll look and feel amazing.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
Does this Fitness Challenge Really Work?
We’ve already listed some of the reasons why this training program works. However, there’s much more to say about it. The 30-day challenge will completely transform your body and boost your health. Moreover, it will help you form healthier lifestyle habits. You’ll breathe easier, last longer in the gym, and be more motivated to eat clean and stay active.
The program also improves your flexibility and range of motion. This helps keep your bones and joints in good shape, regardless of your age or fitness level.
For instance, the squat, which is a key component of this plan, enhances functional fitness and regulates your hormone level. It has a positive impact on body composition, posture, mobility, stamina, power, and strength.
Doing squats every day for one month will strengthen your core, back, leg, and glute muscles, improve your balance, and elevate your metabolic rate. If you’re in your 40s or 50s, you’ll appreciate its benefits to bone health and joint mobility. This basic move makes daily activities easier and increases bone density while keeping osteoporosis at bay.
The butt challenge can be as simple or as complex as you want it to be. Since there are several versions available, you can choose one that best suits your needs and fitness level. For example, if you’re not a fan of strength training, look for a fitness challenge that incorporates Pilates, yoga, and cardio bodyweight movements.
Let’s take Pilates. This gentle training method works every muscle in your body without the need to use weights or gym machines. Certain moves target the glute muscles, leading to a firm, big bum. That’s why many versions of this fitness challenge include:
- Lying glute kicks
- Single-leg lift and kick
- Hip abductions
- Leg circles
- Side lunge stretches
- March in place
- Toe touch circles
- Deep glute stretches
- Quad stretches
- Pelvic curls
- Heel beats
- Double leg kicks
- Hip dips
As you can see, there’s no need to lift weights unless you want to. This training program is challenging enough on its own, so it works even if you keep it simple. The key is to stick to it.
Beware that fitness challenges cannot replace traditional training plans. Their short duration is one of the reasons why they’re so effective. However if you do them over and over again, your body will eventually adapt.
Once the challenge is over, return to your training routine. If necessary, start a new challenge five or six months later. Focus on different body parts, not just your abs or glutes.
For instance, you can try the arm challenge, the 31-day squat challenge, the 10-day plank challenge, the push-up challenge, and so on. The possibilities are endless!
So, are you ready to shape your bum and build a perfect body? Start the butt challenge today! It’s fun and takes just a few minutes!