30-Day Lower-Body Challenge for a Well-Sculpted Bum

One of the main reasons 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 due to the lack of an effective butt regime. Check out this practical 30-day buttocks challenge and get one step closer to a rounder and toned bum.

The Best Butt Workouts

There are hundreds, perhaps thousands of butt workouts that have been compiled over time. One of them, and maybe the most pervasive one, is the 30-day squat challenge. In most cases, individuals tend to do workouts from famous fitness gurus, believing that they’re the best. However, this isn’t the aspect that makes training effective.

The best butt workout, whether it lasts for two weeks or thirty days, is one that incorporates practical butt exercises. Although an exercise may work various muscle groups such as the core, legs, and glutes, some thoroughly work your butt out. These have been deemed the best butt exercises. We’ve compiled all these exercises together to bring you this effective 30-day buttocks challenge. Check it out!

The 30-Day Buttocks Challenge

As the name implies, this regime lasts for 30 days. It incorporates floor, pelvic, and standing exercises that will give your butt a burn. This burn shows your gluteus muscles are being activated and engaged in the workout. In addition, we’ve not incorporated any equipment for this butt-sculpting sequence, which makes it an excellent routine to try at home. So, without any further ado, here’s the circuit:

Squats

Squats are a staple in any butt workout due to their effectiveness in toning your butt from every angle. To perform them:

1. Start in a standing position with your feet hip-width apart.
2. Inhale, bend your knees, and start to crouch down as if taking a seat. You can clasp your hands in front of your chest or stretch them forward.
3. Hold the squat for two seconds.
4. Exhale and return to the standing position. Clench your glutes as you stand.
5. Repeat 15 times.

Squat Jumps

Squat jumps are excellent butt and leg-strengthening exercises. To perform them:

1. Start in a standing position with your feet hip-width apart.
2. Tighten your ab muscles, pull your shoulder blades down and back, and hinge at your knees to squat.
3. Lower yourself until your heels are about to lift off the floor.
4. Jump up toward the ceiling with power by extending your knees, ankles, and hips. 
5. Land gently and softly on your feet, then shift your weight back into your heels.
6. Repeat at least 15 times.

Fire Hydrants

This is performed as explained below:

1. Kneel on all fours and have your arms fully extended and directly aligned under your shoulders. Your knees should also be directly under your hips.
2. Keep your back straight and look forward.
3. Keep your knee bent and raise your right leg to the side and up toward the ceiling. Lift it to your point of comfort or until your thigh is parallel to the floor.
4. Pause at the top of the movement and then slowly lower your leg back to the starting stance.
5. Repeat 10 times on each side. 

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Donkey Kicks

These exercises help increase the bulk of your butt and build stability. However, let’s first take a look at the steps for performing donkey kicks:

1. Start on all fours with your knees directly under your hips and your hands directly below your shoulders.
2. Keep your right knee bent at a 90-degree angle and start to lift your right leg toward the ceiling until the thigh is parallel to the floor. 
3. Make sure your foot remains flexed and you pump the sole of your foot toward the ceiling in a small, controlled movement. Remember to maintain your stability and keep your back straight.
4. Return to the starting position.
5. Repeat 10-15 times on each leg before switching sides.

Forward Lunges

Forward lunges are effective standing butt workouts that help define your butt and strengthen your leg muscles. Here’s how to do them:

1. Stand upright and take a giant step forward using your right leg. Your arms should be resting on your hips.
2. Kneel using your left leg, but make sure you rest your knee slightly above the ground. Your body weight should be felt on the ball of the left foot.

3. Hold the stance for two seconds before returning to the initial starting stance. 
4.   Repeat 10 times before switching legs.

Curtsy Squat

The curtsy squat is one of the squat variations that also target your gluteus muscles. It’s pretty easy to perform, but it’s also very easy to lose form if you’re not careful. Here’s how to do it:

1. Stand upright with your feet hip-width apart.
2. Place your hands on your hips and start lowering into a squatting position.
3. However, unlike with a regular squat, you’ll slightly raise one foot off the floor as you squat. After raising it, cross it behind your other leg. Be very careful because you may trip or arch your back, both of which disrupt the correct curtsy squat form.
4. Return to the starting position and do the same on the other side.
5. Repeat 10-15 times on each side.

Glute Bridge

Another floor exercise you’ll be performing to get bigger and firmer buttocks is the glute bridge. To perform it:

1. Lie on your back, bend your knees, and maintain a straight back. 
2. Relax your head and shoulders on the ground, and place your arms by your sides with palms facing down.
3. Tighten your core muscles and slowly raise your hips off the ground.
4. Hold the position when the hips are as high as you can lift them for at least three deep breaths and then return to the starting stance. 
5. Repeat 10 times.

Clams

The next butt workout, which also happens to be a floor exercise, is the clams exercise. Here are the steps on how to perform it:

1. Lie on your side with your hips and shoulders in a straight line and your head lying on your outstretched arm.
2. Bend your knees so your thighs form a 90-degree angle with your body.
3. Stack your shoulders, hips, and knees directly on top of each other.
4. Keep the big toes of your feet touching each other and slowly start opening your top leg up like a clamshell opening. Next, press the knee open to the point of comfort. Hold this position for several seconds.
5. Slowly return your knee down.
6. Repeat 10 times before switching sides.

Side Lunge

This standing butt exercise works out your buttocks and thighs. Here’s how to perform the exercise:

1. Start in a standing position with your feet slightly wider than hip-width apart.
2. From this wide stance, bend one knee. Make sure you keep your shinbone straight up from the ground. 
3. Lean forward slightly and drop down as if squatting.
4. You can stretch your arms in front of you or clasp them in front of your chest. What matters is that their positioning helps with balance.

Read more: Do These Glute Isolation Exercises at Home and Fire up Your Glutes

Does the 30-Day Squat Challenge Make Your Bum Bigger?

Squats are undoubtedly an effective exercise for the glutes (1). They target multiple muscle groups in the lower body, including the glutes, quads, hamstrings, and calves. So, by doing squats for 30 days, you’re likely going to see some improvement in the size of your butt muscles, as long as you eat right and take care of your body.

However, it’s important to note that genetics also play a significant role in determining the size and shape of your buttocks. Some people naturally have rounder and fuller butts while others may have flatter or smaller ones. Bone structure also plays a role in the shape of your butt and this is a factor of genetics. So while the 30-day squat challenge can contribute to a bigger bum, it may not work for everyone in the same way. Our previous article covers everything you need to know about different types of butts and how identify yours. 

Furthermore, the results of the 30-day squat challenge will depend on your current fitness level, lifestyle choices, and diet. If you’re new to exercising or live a sedentary lifestyle, you may see more significant changes in your buttocks than someone who is already active and has well-developed glutes. However, in both cases, if you’re not eating right, sleeping well, and hydrating, the results will likely not be as you hope. 

Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe: Health Coaching app has got you covered! Improve your body and revamp your life!

What Will 50 Squats a Day for 30 Days Do?

Performing 50 squats a day for 30 days can improve muscle endurance, enhance lower-body strength, and contribute to better muscle tone, particularly in the thighs and glutes (1). While it may not lead to significant muscle growth or fat loss on its own, it can be a beneficial component of a broader fitness routine for improving overall fitness and muscle definition.

We’ve compiled the Best Glute Exercises to help you strengthen and shape your lower body, providing effective moves that can be easily integrated into your workout routine.

Read more: Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises

How Long Does It Realistically Take to Lift a Saggy Bum?

The time it takes to lift a saggy bum varies based on factors such as body composition, diet, and exercise intensity. Generally, with a focused fitness program that includes strength training exercises such as squats, lunges, and deadlifts, noticeable improvements can be seen in as little as 4 to 8 weeks. Consistency, proper nutrition, and progressive overload are the keys to achieving and maintaining results. Our previous post goes into great detail about the butt lift workout.

Frequently Asked Questions

• Will 100 squats a day make my bum smaller?

Performing 100 squats a day is unlikely to make your bum smaller. Squats primarily target and strengthen the glute muscles, potentially leading to a more toned and lifted appearance. 

However, changes in the size of the bum depend on factors such as diet, overall body fat percentage, and individual body response to exercise. If muscle growth outpaces fat loss, your bum may even appear larger or more defined.

Try this Butt Lift Workout to sculpt and tone your glutes with targeted exercises that deliver results, boost your confidence, and fit seamlessly into your fitness routine.

• Does walking lift your buttocks?

Walking can contribute to toning and lifting the buttocks, particularly if you incorporate uphill or brisk walking, which activates the glute muscles more effectively (2). While walking alone may not lead to significant lifting without additional strength training, it can help improve muscle tone and endurance, which may result in a slightly lifted appearance over time.

• Does squeezing the buttocks make it tighter?

Squeezing your buttocks, also known as gluteal contractions, can help engage and strengthen the glute muscles over time. While this exercise alone may not significantly increase muscle size or drastically change appearance, it can contribute to muscle tone and strength when combined with other exercises such as squats, lunges, and deadlifts (3). For the best results, incorporate a variety of exercises that target the glutes and maintain a balanced fitness routine.

• Do squats reduce belly fat?

Squats are effective for building strength in the lower body, particularly the glutes, thighs, and core, but as with any exercise, they don’t directly reduce belly fat. Spot reduction, or losing fat in a specific area through targeted exercises, is a common myth (3). 

Fat loss occurs more effectively through a combination of overall caloric deficit, cardiovascular exercise, and strength training. Squats can be part of a comprehensive fitness plan that supports fat loss and muscle gain, contributing to a leaner body composition over time.

The Bottom Line

There are numerous butt workouts, but most unfortunately don’t yield results. Instead, try this 30-day buttocks challenge that can give you a well-sculpted butt and a strong lower body. You should consult your healthcare provider and fitness coach before getting started on any new workout routine.