30-Day Butt Lift Challenge

This post may include affiliate links.

Looking to show off a bubble butt? Our Butt Lift Challenge will help transition your booty into a plump peach in 30 fun days. The only fee you’ll have to pay with is sweat. And once you’ve paid your way you’ll be able to slide into a pair of jeans and showcase your beautiful behind.

This challenge focuses on hitting your glutes relentlessly to force them to tighten and grow. Our glutes are one of our larger muscle systems, so a light workout just won’t do. Prepare to skip sitting for a few hours after this workout.

Equipment Needed: yoga mat or soft surface, set of medium weights (8-12 lbs)

What to Do: Perform each exercise for 12 reps, alternating sides as needed, resting 30 seconds between each exercise and 1 minute between each round. Squeeze your glutes tight with each rep. Perform this workout 3 times a week for 4 weeks. Try adding a round every week to really challenge yourself!

Beginner’s Level: Complete 2 rounds
Intermediate Level: Complete 3 rounds
Advanced Level: Complete 4 rounds

Exercises:

1. Prisoner Squats
2. Straight-Legged Deadlifts
3. Dumbbell Squat
4. Jump Squat
5. Standing Glute Kickbacks L/R
6. Reverse Flutter Kicks
7. Plank Glute Kickback L/R

Prisoner Squats

Straight-Legged Deadlifts

Dumbbell Squat

Jump Squat

Standing Glute Kickbacks

Reverse Flutter Kicks

Plank Glute Kickback

Fuel will keep you going throughout this routine. Try some of our favorite protein recipes:
14 High Protein Lunch & Dinner Recipes for Weight Loss
10 Protein-Packed Workout Snacks
17 Clean & Lean Ways to Add Protein to Breakfast

Make sure that you subscribe to our newsletter, so that you don’t miss out on anything SkinnyMs.

For more tasty recipes, healthy lifestyle tips, and whole body workouts, check out our Facebook page and follow us on Pinterest.

We’d love to hear what you think of this post, or what you’d like to see on our site. Leave us a comment in the comments section below.

Leave a Comment

Your email address will not be published.