7 Day Butt Lift Workout Challenge

Tone and lift in just 7 days!

Gone are the times of bone-thin figures and skinny backsides. Nowadays, it’s all about firm, round butts and shapely hips. Although exercise won’t completely change your butt, it can make it firmer and perkier. Since the buttocks are composed of muscle, you can train them just like any other muscle on your body. If you challenge yourself and perform exercises that target the gluteus maximus, you can make the muscle stronger and more defined.

If you’re ready for the best butt you’ve ever had, we invite you to take on this 7-day butt lift workout challenge. In just seven days, we’ll teach you all the moves you need to work, shape, and lift your glutes. The challenge consists of 3 exercises per day that you can combine with weight lifting, cardio, yoga, or fitness classes. Let’s get to it and lift those butts!

What You’ll Need: Gym mat or towel, Set of medium to heavy dumbbells

What to do: Each day, complete each of the exercises for the prescribed number of repetitions.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Day 1 & 3
1. Glute Bridge – 15 reps
2. One-Legged Glute Bridge – 20 reps, 10 each side
3. Donkey Kicks – 40 reps, 20 each side

Day 2, 4 & 6
1. Weighted Squats – 15 reps
2. Weighted Walking Lunges – 24 reps, 12 each leg
3. Split Squat – 24 reps, 12 each leg

Day 5 & 7
1. Glute Bridge – 20 reps
2. One-Legged Glute Bridge – 30 reps, 15 each side
3. Donkey Kicks – 50 reps, 25 each side

Glute Bridge

One-Legged Glute Bridge

Donkey Kicks

Weighted Squats

Walking Lunges

Split Squat

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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