30 Day Butt Lifting Challenge To Round And Firm Your Buttocks
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 are interested in getting a butt lift, we invite you to
join this exercises to get round and firm buttocks in 30 days.
30 day butt lifting exercises
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).
SHARE this 30 day butt lifting exercises with all friends. They’ll
thank you later when they get round buttocks!