Who says you can’t build a perfect booty in as little as one month? All it takes is the right approach and some willpower. Don’t worry – it’s not necessary to have great genes or years of experience in fitness to succeed. A well-structured workout will give you the results you’re after. The best part? Dieting is optional.
The 30-day butt lift challenge is all the rage nowadays. After all, every woman wants shapely buttocks and sculpted legs. Just take a look at those hot Brazilian girls – they all have tiny waists, big bottoms, and toned, lean muscles. Sure, you can’t transform your body overnight, but you can get amazing results in 30 days or less.[mobileonly] [/mobileonly] [desktoponly] [/desktoponly]
How Does the 30-Day Butt Challenge Work?
Now you might wonder if this magical workout plan really works. Is it really that simple? If so, why do so many people fail?
Well, it’s all about consistency. Starting a butt challenge is easy; anyone can do it. Sticking to it is the hard part. Plus, it’s important to use proper form and execute each movement correctly. If you’re just going through the motions, don’t expect to see results.
Also, your success will depend on what exercises you choose. There are literally dozens or even hundreds of fitness challenges out there. The squat challenge, the lunge challenge – you name it. However, not all of them work. You need to mix and match the right moves based on your goals and fitness level.
Let’s take the squat challenge, for instance. It may work for a beginner, but it’s unlikely to yield dramatic results for someone who has been lifting for years. If you work your booty regularly, you already have strong glutes. Your muscles are used to exercise, so you need to challenge them into growth. Squats alone won’t make a huge difference.
However, you can combine squats with other exercises to stimulate your muscles and keep your body guessing. This way, you’ll hit your glutes from different angles, boost your overall fitness, and keep your workout varied. No two days will be the same. Your training schedule could include two or more of the following:
- Bodyweight squats
- Wall squats
- Side step squats
- Curtsy lunge with kick
- Stationary/walking lunges
- Reverse lunges
- Power lunges
- Squat jacks
- Hip bridges
- Marching glute bridge
- Jumping lunge
- Skater hops
- Single leg hip thrusts
- Box step squats
- Jumping rope
- Kettlebell swings
- Mountain climbers
- Donkey kicks
Your butt workout doesn’t necessarily have to include glute exercises only. It could also consist of full body movements that burn fat and hit the glutes – among other muscles.
Burpees, for example, torch fat and boost your metabolism. At the same time, they work nearly every muscle in your body, including the buttocks, quads, calves, back, arms, and core. This means you’ll get the best of both worlds: fat loss and a shapely, firm bottom.
Without a doubt, this training plan works; you just have to do it right. Let’s see what it looks like and how to get the best results.
What Does the 30-Day Butt Challenge Challenge Look Like?
As we’ve mentioned earlier, this workout has lots of different variations. In fact, you can create your own butt shaping plan based on your favorite exercises. Ideally, aim for five workout days and two non-consecutive rest days.
Check your calendar and plan each training session whenever it’s convenient for you. Since you’ll be working out most days, keep your sessions short and intense.
The 30-day butt shaping program isn’t your regular gym workout. If you make it too long or complex, you’ll end up feeling fatigued. Plus, your body won’t be able to recover. This can increase stress hormone levels, leading to muscle loss, soreness, poor sleep, and metabolic slowdown.
A typical day shouldn’t include more than two or three glute exercises. For instance, you can mix one glute exercise and one full body movement, such as jumping jacks or burpees. Here is what your workout could look like:
#1: 15 squats + 50 donkey kicks on each side
#2: 20 squats + 30 glute bridges
#3: 35 squats + 15 burpees
#5: 20 walking lunges on each side + 40 glute bridges
#6: 25 stationary lunges on each side + 20 step-ups
#7: 50 squats + 20 burpees
#9: 30 walking lunges on each side + 25 step-ups
#10: 60 squats + 60 donkey kicks on each side
#11: 65 squats + 40 glute bridges
#13: 70 sumo squats + 50 glute bridges
#14: 40 walking lunges on each side + 70 donkey kicks on each side
# 15: 80 sumo squats + 35 step-ups
# 16: Rest
# 17: 80 squats + 20 high-knees
# 18: 90 squats + 50 single-leg glute bridges on each side
# 19: 50 walking lunges on each side + 25 burpees
# 20: Rest
# 21: 100 sumo squats + 60 single-leg glute bridges on each side
# 22: 60 walking lunges + 30 high knees
# 23: 110 squats + 80 donkey kicks on each side
# 24: Rest
# 25: 40 curtsy lunges with kick on each side + 70 glute bridges
# 26: 120 sumo squats + 30 burpees
# 27: 50 step-up lunges + 70 single-leg glute bridges on each side
# 28: Rest
# 29: 130 sumo squats + 40 step-ups
# 30: 60 step-up lunges + 90 donkey kicks on each side
For exercises that require 50 reps or more, take a short break (20-30 seconds) after rep 30 or so. Watch your form all the time and squeeze your glutes throughout the movement. Dieting is optional – but if you do eat clean, you’ll get better results.
So, what are you waiting for? Start this exciting challenge today! Your bum will look fabulous a month from now!