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Fitness » Workouts » Leg Workouts » 30-day exercise routine for ample hips and a fuller bum

30-day exercise routine for ample hips and a fuller bum

How to reduce inner thigh fat?

There is a type of women with narrow hips and a small butt. They are embarrassed by their bodies and want to have more curvy shapes. In fact, when it comes to the hips, there is no way to change your bone structure. However, you can always stimulate and activate the growth of the muscles that surround that area of the body using specific exercises.

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Ladies, we have good news for you! With the help of our 30-day exercise routine, you can get the desired ample hips and fuller bum. All you need to have to follow our workout routine is a resistance band and a dumbbell from size 10 to 15 pounds. We think if you have a strong desire to change your body, then you will definitely find this equipment!

Within 30 days, you will perform 4 separate workouts aimed at your glutes and hip muscles. All of these workouts include exercises that hit all fitness levels and give a real burn. By performing these exercises, day after day, you will feel how your muscles grow and your self-esteem increases.

What’s more, do not forget about your diet! If you want to build muscles, you need to feed your body with proper nutrition. Just remember that even if you work hard on your body, but do not stick to a proper nutrition, your muscles will not start to grow. Therefore, you should add the right amount of protein, carbs and healthy fats to your diet menu!

We recommend doing warm-ups before each workout to avoid injury and stretching. And only then you must start doing the exercises. In addition, do not forget to spend a few minutes stretching after your killer workout. In fact, stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue.
BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle.

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And now it’s time to start doing our 30-day exercise routine, girls! The moves, the sets, the reps, and the rest are laid out for you, so all you have to do is put in the work! Let’s get started!

#1. Fire Hydrant

#1. Fire Hydrant
Credit: BetterMe

#2. Single Leg Bridge

#2. Single Leg Bridge
Credit: BetterMe

#3.Clamshell

#3.Clamshell
Credit: BetterMe

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#4. Leg Circle

#4. Leg Circle
Credit: BetterMe

#5. Weighted Leg Raise

#5. Weighted Leg Raise
Credit: BetterMe

DISCLAIMER:

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 to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 5 Moves for a Better Butt (2017, acefitness.org )
  2. Exercises That Increase the Size of Your Butt Quickly (2019, livestrong.com)
  3. What Exercises Can I Do to Get Bigger, Curvier Hips? (2019, livestrong.com)
Olivia Johnson

Olivia Johnson

Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.

Inga Grebeniuk-Gillyer

Inga Grebeniuk-Gillyer

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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