30-Day Lower Body Transformation

Give us 30 days, and you'll get the legs and butt of your dreams!

Transforming your legs, thighs, and butt is all about following two simple rules: build and tone. First, you need to build your butt and thigh muscles to make them more shapely. Then, you’ll want to burn fat to tone and create the perfect shape. Follow along with our 30-day lower body transformation, and you’ll develop the strong thighs and nice round butt of your dreams.

30-Day Lower Body Transformation

30-Day Lower Body Transformation

For this workout challenge, you’ll need a range of dumbbells, yoga mat, and an interval timer, which is available on most phones. Weighted resistance is important for muscle growth, and although this challenge features bodyweight work, it’s equally important to incorporate other types of exercises to promote growth and toning.

This 30-day challenge features some of our top-rated leg and butt workouts to redefine and reshape your entire lower half. Since your legs and butt house large muscles, it’s equally important to move as well as it is to focus on muscle isolation. Be sure to make every push, squat, lift, lunge, and jump count. Additionally, squeeze your glutes at the top of squats, reach out with long extensions on lunges, and keep your heart rate up to enjoy the cardio, fat-blasting benefits.

By the time this challenge is over, you’ll have better thighs, a rounder butt you’ll gladly show off, and the satisfaction and confidence of getting the job done.

Compliment these leg and butt workouts with our 30-Day Weight Loss Meal Plan to get rid of all the excess thigh and butt meat you don’t want.

Week 1

Day 1: 3 Best Exercises to Get a Firm, Round, Lifted Butt
Day 2: Best Booty Workout To Maximize Your Glutes
Rest Day
Day 4: Get a Firmer, Rounder Butt in Only 5 Minutes a Day
Day 5: The Ultimate Legs & Butt Bodyweight Workout
Rest Day
Day 7: Killer Legs and Butt Workout

Week 2

Rest Day
Day 9: Best Booty Workout To Maximize Your Glutes
Day 10: 4-Minute Butt Lift Workout
Rest Day
Day 12: Get Tight Glutes Fast | 15 Minute Workout
Day 13: 5 Moves to Slimmer Inner Thighs
Rest Day

When you’re up against hard work, smoothies are always a delicious post-workout treat. Be sure to enjoy these5 Quick and Easy Protein-Packed Smoothies to help you refuel and refocus for the rest of the day.

Week 3

Day 15: 3 Best Exercises to Get a Firm, Round, Lifted Butt
Day 16: 5 Moves to Lose Thigh Fat
Rest Day
Day 18: How To Slim Down Your Thighs In 6 Moves
Day 19: 7 Types of Squats for a Better Butt
Rest Day
Day 21: Killer Legs and Butt Workout

In addition to a better lower half, master these15 Best Flat Belly Tips to add to the curves you’re building.

Week 4

Day 22: Get a Firmer, Rounder Butt in Only 5 Minutes a Day
Rest Day
Day 24: 4-Minute Butt Lift Workout
Day 25: How To Slim Down Your Thighs In 6 Moves
Rest Day
Day 27: 7 Types of Squats for a Better Butt
Day 28: 5 Moves to Lose Thigh Fat

Week 5

For these last two days, go heavy on the dumbbells to really force your muscles to grow.

Day 29: Killer Legs and Butt Workout
Day 30: Get Tight Glutes Fast | 15 Minute Workout

Now that your lower body is everything you’ve wanted it to be, consider transforming your abs with our 30 Day Summer Abs Challenge.

This post may include affiliate links.

SAVE YOUR FAVORITE RECIPES
Create a FREE account for quick & easy access

Clifford Genece

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

More by Clifford

Leave a Reply

Your email address will not be published. Required fields are marked *