Lift, shape, and tighten your glutes to get a perfect, rounded bottom.
Want to get a firmer, rounder butt? It’s a actually pretty simple: all you need to do is dedicate the time and use the right movements. Our 12-Minute Squat Challenge to Get a Firm, Round Butt will lift, shape, and tighten your glutes to get you a perfect rounded bottom.
Since your glutes are the largest muscle in the body, you need resistance to build them. This means heavy dumbbells that force you to push the muscles harder during each squat, push, or lunge. This 12-minute squat challenge offers four unique workouts that get the job done. Squats are a standard for booty building, and by using a variety of squats you’ll hit the glute muscles from various angles.
Two of the exercises in this routine require the use of dumbbells to create resistance. The other two exercises are body-weight movements that allow you to isolate and focus on toning and building. Although the resistance won’t be there, continuing to work activated muscle groups gives you the benefit of toning and building, and allows you to push a little harder. Get your legs and butt loose and ready for 12 minutes of booty building.
12-Minute Squat Challenge to Get a Firm, Round Butt
What to Do: Perform each exercise for 50 seconds, resting for 10 seconds in between each exercise. Complete four rounds with no rest in between the rounds. For best results, perform this workout four times a week. Each week, grab a dumbbell that weighs five more pounds to keep building.
What You’ll Need: set of heavy dumbbells (20+ lbs) and an interval timer (available on most phones). NOTE: If you don’t have any weights, feel free to perform this routine using any weighted object from around the house! A few examples could be a bag of dog food, a water jug, or a container of laundry detergent!
- Dumbbell Squat
- Sumo Squat
- Dumbbell Goblet Squat
- Prisoner Squat
Don’t avoid the most important part of a workout: refueling. Use The 30-Day High-Protein Low-Carb Meal Plan with Shopping List to keep your muscles strong and energized pre and post workout.
Dumbbell Goblet Squat
A strong core is key lifting heavier and lifting heavier gives you a better butt. Mix in our Ab & Core Home Workout to keep your gains growing.