Get a Beautiful Butt in 3 Weeks

One important part of feeling confident and beautiful is learning to love your body as it is. For many of us, this means learning to love our curves. Partly thanks to body positive movements, bigger, shaplier butts are finally getting the appreciation they deserve.

The gluteal muscles that make up the buttocks are some of the largest and most powerful muscles in your body. However, frequent periods of extended sitting and disuse can cause muscle atrophy, which leads to an unfortunate saggy butt look. Regular exercise strengthens muscles and combats muscle atrophy. Squats, lunges, deadlifts, leg presses, and stair climbing are all great for targeting the gluteus. Because the gluteus is a muscle, by working it frequently and slowly increasing the weights you use, you can help it grow, which mean this Get a Beautiful Butt in 3 Weeks plan will really deliver on its promise! You’ll end up with a stronger, tighter, bigger butt.

What You’ll Need: Sets of dumbbells ranging from light to medium (5-20 lbs), a gym mat or towel, and a step or bench

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What to Do: Below, you’ll find a workout for each week. Repeat the workout 3 times per week. You should continue to do your own upper body, core, and cardio workouts throughout the three weeks.

We have also included videos showing how to properly perform the exercises. Maintaining proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Week 1
15 Squats
24 Walking Lunges (12 each side)
24 Bulgarian Split Squats (12 each side)
10 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 2
20 Squats
12 Straight Leg Deadlifts
24 Walking Lunges (12 each side)
50 Donkey Kicks (25 each side)
10 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 3
25 Squats
24 Walking Lunges (12 each side)
24 Bulgarian Split Squats (12 each side)
50 Donkey Kicks (25 each side)
15 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 4 rounds.

Squats

Walking Lunges

Bulgarian Split Squats

Jump Squats

Straight Leg Deadlifts

Donkey Kicks

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