Squats, lunges, and deadlifts!
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. Fortunately, bigger, shapelier butts, are finally getting the appreciation they deserve! This routine to get a beautiful butt will show you exactly what you need to do!
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, dead lifts, leg presses, and stair climbing are all great for targeting these muscles. Working the butt muscles frequently, and slowly increasing the weights that you use, will allow you to get a beautiful butt once and for all! You’ll be proud of every single one of your curves!
Get a Beautiful Butt in Three Weeks
What You’ll Need: a few sets of dumbbells ranging from light to medium (5-20 lbs), a gym mat or towel, and a step, bench, or sturdy coffee table
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 included videos showing how to properly perform the exercises. Maintaining proper form helps prevent injuries and ensures that you’re getting the most out of your workout.
Week 1
- 20 Squats
- 20 Walking Lunges (10 each side)
- 40 Donkey Kicks (20 each side)
- 20 Bulgarian Split Squats (10 each side)
- 10 Jump Squats
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Week 2
- 25 Squats
- 20 Straight Leg Deadlifts
- 30 Walking Lunges (15 each side)
- 50 Donkey Kicks (25 each side)
- 15 Jump Squats
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Week 3
- 30 Squats
- 40 Walking Lunges (20 each side)
- 20 Bulgarian Split Squats (10 each side)
- 60 Donkey Kicks (30 each side)
- 20 Jump Squats
Rest for 30-60 seconds, then repeat for a total of 4 rounds.
Instructional Videos
Squats
Walking Lunges
Bulgarian Split Squats
Jump Squats
Straight Leg Deadlifts
Donkey Kicks
What did you think of this program to get a beautiful butt? Which move was your favorite? Let us know in the comment section, below!
After completing this beautiful butt workout, consider trying one of these awesome routines:
- Killer Legs and Butt Workout
- Fat-Blasting, Butt-Tightening Workout
- The Ultimate Legs and Butt Body Weight Workout
Remember, following a healthy diet is a must if you want to see progress! Eating lots of protein will ensure that your muscles are getting the nutrients they need to tone and tighten! This 30-Day High-Protein, Low Carb Challenge is a great place to start.
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