Do you want to shape your booty? Well, you are going to find the best 30 day butt workouts here that will transforms your backside into a new level. You will need some dedication for sure, but if you want to look supremely in your jeans, you have to work for it.
I like these 30 days challenges because they are excellent ways to test ourselves. So we may stick to them more as if we just started a routine without a time interval. And after we finish them, we are more willing to continue to work out because of the success we have achieved.
What are the best butt lifting exercises for women?
To get a beautiful backside, you should train each of the muscle of it. It is not enough to focus only on your glutes, but you should work your hamstrings and the other parts of your thighs. Hence, you should do various exercises.
Effective thigh and butt exercises for women:
- Various squats
- Various donkey kicks
- Different glute bridges
- Mountain climbers
- Different lunges
- Side lying leg kicks
- Ballet kicks
- Pelvic tilts
- Hip thrusts
- Step ups
- Leg extensions
- Different plyometric exercises
So, I tried to pick butt workouts for women with the most efficient moves. Here are 3 that I really like.
30 day booty challenge plans
1. Blogilates 30 day butt lift challenge for beginners
This is a good beginner routine with exercises that do not require any equipment. So, it is perfect to do it at home. At the beginning the sets and reps are low, but with days you the sets, reps and the number of practices increase.
If you are new to fitness, start with this program.
2. 30 day butt transformation routine with weight
While bodyweight exercises are useful by adding extra resistance to your training you can grow the muscles even better. In this workout kettlebell swings and side squats with dumbbells are added.
Also, power squat is included which is an excellent plyometric activity to boost your endurance and explosive power.
It is not so easy from the day one so this workout is may be more suitable for advanced trainers.
3. 30 day squat challenge printable
In my opinion, the squat is the king of all exercises, and it must be in every workout plan. It alone can transform your butt efficiently. However, there are many variations that let you target one particular muscle group even better such as Sumo squat that shapes the outer part of your glutes.
Here is a sample 30 day butt challenge which is may be better for someone with training background. If you are a beginner, just do the half of the recommended reps.
I think these three challenges are good examples, and they help you to create your own program as well.
What are the best ways to lose butt fat?
While the plans above can help you to strengthen, shape and lift your glute, you should do more to burn fat to get those muscles visible.
Firstly, you need to do workouts to lose weight. High-intensity interval training (HIIT) is maybe the most effective type of cardio workout to burn fat, but you can run or walk as well.
Also, pay attention to your nutrition. You can work out day and night if you stuff yourself with high calorie and unhealthy foods. Follow a healthy diet that will support your body fat loss.
So, how to lose my butt?
Clean eating, do cardio for fat burning and shape your butt with the right type of exercises frequently. Weight loss and exercising should go hand in hand.
How to get a bigger butt?
You can increase the size of your bum in two ways. The fist is easy. Eat a lot and fat will go there. I’m sure you do not want that. 🙂
The other is going the muscles there. Gluteus (or glutes) are the most massive muscles of that area, but you should build all the other muscles of your legs.
In the field of bodybuilding, it is a fact that exercises with low reps and heavy weights, build size. And activities with high reps and lower resistance are done for shaping.
So, do weight lifting butt exercises such as barbell squat or dumbbell lunges with 8-14 reps to get a bigger butt.
However, do not neglect upper body workouts, since your body should be symmetric.
What are the best leg and butt workout equipment for home?
Adjustable dumbbells and kettlebells. They are versatile so you can use them for other training, plus they do not need much space.
Did you find your 30 day butt workout routine? Share with your friends.
Last update on 2019-07-23 / Affiliate links / Images from Amazon Product Advertising API