Our butts are that part of the body that we cannot see unless we use a mirror, but everyone else sees. Most women are not happy with how their back sides look and are always looking for healthy ways, and sometimes non-healthy ones, to get a better looking butt. The good news is, with the correct butt exercises, it is possible to acquire a firm, rounded butt. The secret lies in the butt challenge. This is a workout regimen that tones your rear by engaging all the necessary muscles. The challenge also helps you to burn fat and shapes your back side. It is available in Google app store for download. This workout was created under the supervision of Brazilian gymnastics who have been exercising their butt for a while.
30 Day Butt Challenge - The Exercises for Each Day
Day 1: Shoulder Bridge to SingleLeg Bridge
Lie on the floor facing the ceiling and keep your feet on the ground.
Lift your hips off the ground and lower it back.
Do 25 reps of this exercise. Raise one leg into the air and repeat the down and up motion for another 25 reps.
Repeat with the other leg.
Day 2: Back Kicks When Kneeling
Get on your hands and knees.
Kick out with one leg.
Lower it and repeat the exercise with each leg.
Do 25 repetitions for each leg.
Lie facing down and lift your legs and arms from the floor. Flap your legs and arms up and down and repeat for up to 10 times.
Day 3: Back kicks and side lifts while kneeling
Get on your hands and knees and assume a kicking position with one leg behind you.
Get back on your hands and knees. Repeat this with one leg for 25 reps.
Repeat with the other leg.
Day 4: Roundhouse Kicks While Kneeling
Get on your hands and knees.
Swing one leg around in a semicircular motion (roundhouse kick).
Repeat this for 25 reps with each leg.
Day 5: Isometric Diagonal Hold Leg Lifts While Kneeling
Get on the all fours.
Now lift a single leg towards the ceiling while maintaining the straight posture. Bend your arms to bring the face as close to the floor as possible.
Move the leg down and up. Do so for 25 times.
On the last rep, lower your chest as close to the floor as possible with your leg into the air,
Try and hold this position for about 30 seconds.
Day 6: Diagonal Reach Squats
Stand with your feet a bit wider than the shoulders.
Squat as you touch your left leg with your hands.
Rise from the squat posture lifting your arms towards the ceiling on the right side.
Repeat this for 25 reps.
Day 7: Squatting and Leg Lifts
Squat and lift your leg facing behind as you rise from the position.
For every rep, switch the leg you raise.
Do 30 reps twice.
Day 8: Jumping Squats
While squatting, touch the floor with your fingertips.
Jump up and reach out into the sky with your hands.
Do 25 reps three times.
Day 9: Side Tap Squats
While in the squatting position, extend one leg to the outer side and return it to the original position.
Repeat this 25 times, alternating the legs.
Day 10: Lateral Squat Shuffles
Assume the squatting posture, move three times to your left and then touch the floor.
Repeat this on the right side.
Perform 3 sets, each with 10 reps per side.
Day 11: Bent Squat
Squat with your legs apart.
Ensure your toes are turned out and the heels down.
Repeat this 25 times.
Day 12: The Folded Squeeze
With your legs together, in an attention position, position one foot to face outwards and do a squat.
Now return to initial position and repeat.
Repeat 20 times on each foot.
Day 13: On Toes Plié Squats
Assume an upright posture and place your legs apart to shoulder width.
One foot placed flat on the ground, lift the other foot and step on toes.
Now perform a squat.
Repeat with the other leg and do at least 25 reps.
Lift the heels of both feet and squat in this position for 25 more reps.
Day 14: Arabesque
Stand on one leg and extend the other leg and arm to the side with one arm to the sky.
Do an up and down routine on the lifted leg.
Repeat this on each leg for 25 reps.
Day 15: Arabesque and Warrior 3
Do 25 reps of this 30 day butt challenge workout.
On one side, stand on a single leg and extend hands straight to the front to form the letter “T”.
Hold this position for 30 sec and repeat on the other side.
Day 16: Front Kicks and Reverse Lunges
From an upright posture, step back with one leg into a step-back lunge with your arms stretched out forwards.
Kick your leg towards the front while returning to a standing posture as you move the arms to the side. Do about 25 reps.
Day 17: Reverse Lunge - Front Kick - One Leg Deadlift
Do a step-back lunge with your right leg while you punch your arms to the front.
Kick your right leg to the front and return to the starting position. Move your arms to the side.
Stand on the left leg, and reach out to your toes with your hands to do a deadlift while swinging the suspended leg (right) behind you.
Repeat this 25 times.
Day 18: Chair Pose and Alternating Reverse Lunges
With your feet together, try to bend your knees as though you are sitting down.
Place one leg behind you to assume a step-back lunge posture.
Repeat the rep alternating your legs 30 times.
Perform 2 sets of this.
Day 19: Chair Pose
Starting off from a chair pose, make a step to the side using your left leg.
Return the leg to the centre.
Step the same leg to your back then back to the centre.
Repeat this for 25 reps for each leg.
Day 20: Chair Pose and Side Steps
Assume the chair pose and extend your hands to your front.
Remain in that position and then step to the right with your right leg and then your left using the left leg.
Repeat this 20 times.
Repeat the side stepping motion this time assuming you’re jumping over something.
Do 30 reps of this.
Day 21: Skating
Assume the squat posture and start moving your legs as if you were skating. You can start off by stepping your right foot to the right as you slide the left foot behind you.
Reach your arms across the torso.
Now jump to the left as you push your right foot behind.
This gives an impression of skating.
Do 50 reps.
Day 22: Skating With Floor Touch
Do the skating exercise from above, but now touch the floor with every rep.
Again, do this for 50 reps.
Day 23: Balance Hold with Side Lunges
Lunge to the right.
Return to the centre position while you bring the right knee to a 90⁰ angle. Lift your arms into the air as you do this.
Do 25 reps and repeat on the left side.
Day 24: Side Lunges and Lifts of the Outer Thigh
Do a right side lunge and return to centre position as you lift your arm to the ceiling.
Repeat this 20 times.
Do the same on the other side.
Day 25: Side Lunges and Warrior 3 Hold
Perform a right side lunge and return to centre position. Make this movement as you lift your hands to the ceiling.
Repeat this 20 times.
Stand on your right foot and hold the warrior 3 posture for 30 sec.
Repeat this on the left side.
Day 26: Double Kicks
Turn your hips such that they are square with your left foot.
Do a roundhouse kick with your right leg.
Make the kick quick and lower than the height of your hip.
Now extend it as high as possible for second kick.
Repeat this 25 times on each leg.
Day 27: Side Kicks
Raise your knee to the height of your hips and kick out to the side.
Repeat this 25 times on each leg.
Day 28: Balance Back Kicks
Assuming the chair posture, place your weight on one leg and kick behind you with the other leg. This is one of the difficult 30 day butt challenge workouts.
Do this 25 times on each leg.
Day 29: Right and Left Plank Walk-Ups
Get into the plank posture.
Push the left foot towards your hands followed by the right foot such that you’re squatting
Get back to the plank posture starting with the left foot
Do ten reps for each foot.
Day 30: Jumping Jacks & Power Jacks
Do 3 jumping jacks
On the 4th jump, make it higher to make it a power jumping jack.
Do this 25 times.
View All Comments /Add Comment