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
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
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
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