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.
The Best Butt Workouts
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!
Read More: Resistance Band Butt Workout: 13 Effective Moves To Build Muscle
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. 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):
- Start in a standing position with your feet hip-width apart.
- Inhale, bend your knees and begin to crouch down as if you are taking a seat. You can clasp your hands in front of your chest or stretch them forward.
- Hold the squat for two seconds.
- Exhale and return to the standing position. Clench your glutes as you stand.
- Repeat fifteen times.
Squat Jumps are excellent butt and leg strengthening exercises. To perform them (2):
- Start in a standing position with your feet hip-width apart.
- Tighten your ab muscles, pull your shoulder blades down and back and hinge at your knees to squat.
- Lower yourself until your heels are about to lift off the floor.
- Jump upward towards the ceiling with power by extending your knees, ankles, and hips.
- Land gently and softly on your feet, and then shift your weight back into your heels.
- Repeat at least fifteen times.
This is one of the floor exercises that is performed as explained below:
- Kneel on your fours and let your arms be directly aligned and under your shoulders. Your knees should also be directly under your hips.
- Keep your back straight and look forward.
- Maintain your knee bent and raise your right leg to the side and up towards the ceiling. Lift it to your point of comfort or until your thigh is parallel to the floor.
- Pause at the top of the movement and then slowly lower your leg back to the starting stance.
- Repeat ten times on each side.
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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):
- Start on all fours with your knees directly under your hips and hands directly below your shoulders.
- Keep your right knee bent at a 90-degree angle and start to lift your right leg towards the ceiling until its thigh is parallel to the floor.
- Make sure your foot remains flexed and that you pump the sole of your foot towards the ceiling in a small, controlled movement. Remember to maintain your stability and also keep your back straight.
- Return to the starting position.
- Repeat ten to fifteen times on each leg before switching sides.
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):
- Stand upright and take a giant step forward using your right leg. Your arms should be resting on your hips.
- Kneel using your left leg, but make sure you rest the knee slightly above the ground. Your body weight should be felt on the ball of the left foot.
- Hold the stance for two seconds before returning to the initial starting stance.
- Repeat ten times before switching legs.
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:
- Stand upright with feet hip-width apart.
- Place your hands on your hips and start lowering into a squatting position.
- However, unlike in the regular squat, you will 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.
- Return to the starting position and do the same on the other side.
- Repeat ten to fifteen times on each side.
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):
- Lie on your back, bend your knees, and maintain a straight back.
- Relax your head and shoulders on the ground, and place your arms by your sides with palms facing down.
- Tighten your core muscles and slowly raise your hips off the ground.
- 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.
- Repeat ten times.
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:
- Lie on your side with your hips and shoulders in a straight line and your head lying on your outstretched arm.
- Bend your knees such that your thighs form a 90-degree angle with your body.
- Stack your shoulders, hips, and knees directly on top of each other.
- 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 some seconds.
- Slowly return your knee down.
- Repeat ten times before switching sides.
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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):
- Start in a standing position with your feet slightly wider than your hip width.
- From this wide stance, bend one knee. Make sure you keep your shinbone under that knee straight up from the ground. If the knee were to fall inside the foot, you are expected to use a shorter stance.
- Lean forward slightly and drop down as if you are squatting.
- 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.
The Bottom Line
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!
- Back exercises (2016, mayoclinic.org)
- Best Exercises for Butt (2020, webmd.com)
- Build a Better Butt: Workouts for Slim and Shapely Glutes (2020, medicinenet.com)
- Slideshow: How to Build a Better Butt (2019, webmd.com)