It’s no secret to anyone who loves to work out, we love challenges, which is why this time we bring you a challenge to have rounder and more beautiful buttocks in 30 days.
Previously, like this one, we have already told you about the challenges to get fast and effective results in a few days. The secret is practically in doing a lot of repetitions and adding weight to your routines.
However, if you”re interested to get butt lift, we invite you to join this challenge to get a round and firm buttocks in 30 days.
30 day butt lift challenge
1- Hip raises with feet resting on a bench
This exercise is one of the most effective for working all the gluteal muscles. Lie on your back on a mat with your knees slightly bent and resting on a bench. Raise your hips and keep your stomach tight as you raise and lower. If you want the effects of this exercise to be more effective, include weight. Do 15 repetitions and then repeat the set 2 more times (in total you should do 45 times this exercise).
2- Dumbbell Kick
To have rounder and more beautiful buttocks you should try this exercise. Position yourself with your forearms on the floor as if you were doing a plank but with your knees on the floor. Then place a dumbbell behind your right knee to generate resistance. Bring the leg with the dumbbell up and slowly bring it back down without touching the floor. Do 15 repetitions on each side and then repeat the set 2 more times (in total you should do 45 times this exercise on each leg).
3- Side Dumbbell Kick
This exercise works the hip area well, while giving you rounder, more beautiful glutes. Lie on your side on the floor and place the weight on the side of your leg. Then lift your leg in a controlled upward motion and lower in the same manner. Do 15 repetitions on each side and then repeat the set 2 more times (in total you should do 45 times this exercise on each leg).
4- Dead Weight
This exercise is very effective for beautiful rounder buttocks and is also perfect for toning the lower back. Stand with your feet slightly apart, spine straight and knees semi-flexed. Bring the weight of the dumbbell or kettlebell to your feet and slowly raise it all the way up. Do 20 repetitions and then repeat the set 2 more times (in total you should do 60 times this exercise).
5- Weighted deep squats
Spread your legs a little wider than shoulder width. Knees should be slightly to the side. With your back straight, lower your butt without lifting your ankles. Try to accommodate the weight load in the center. Don’t forget to squeeze your glutes on the way up. Do 15 repetitions and then repeat the set 2 more times (in total you should do 45 times this exercise).
6- Lunges with Dumbbells and Bench
Place one of your legs on a bench or chair and bring the other leg forward so that it is at a right angle. Hold a dumbbell in each hand and bend the knee that is on the floor to work the gluteal muscles. Note that to work the gluteus muscles better, you need to bring the leg that is on the floor a little further forward. Do 15 repetitions on each side and then repeat the set 2 more times (in total you should do 45 times this exercise on each leg).
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