Fitness

THE 30-DAY BUTT CHALLENGE TO GET YOUR BODY IN PERFECT SHAPE

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Challenge yourself this August and sculpt your butt in just 30 days. This 30-Day butt challenge is divided into six 5-day sequences: (1) floor exercises, (2) squats, (3) ballet-inspired moves, (4) lunges, (5) lateral moves, and (6) explosive exercises. The first day of each sequence, you’ll only do one exercise. The second day, you’ll do exercises from Day 1 and Day 2. On Day 3, you’ll do the exercises from Day 1, Day 2, and Day 3. So by Day 5, you’re doing five exercises. Then, you’ll start the next sequence the same way. You are allowed to have a rest day. Here is your plan for the 30-day butt challenge:

FLOOR EXERCISES

Day #1 Shoulder Bridge to Single-Leg Bridge Lye on your back with feet planted flat on the floor and thrust hips into air. Do 25 thrusts. Lift one leg in the air; do 25 more reps. Then, repeat with the other leg. Day #2 Kneeling Back Kick to Swimming Kneel on all fours and kick one leg straight behind you. Do 25 reps on each side. Lye facedown, lift arms and legs off the floor. Move your arms and legs in a flutter-like motion for 8 to 10 breaths. Day #3 Kneeling Back Kick to Side-Lift Kneel on all fours and kick one leg straight behind you. Bring back to center, then lift one leg out to the side, hinging from the hips. Do 25 reps on each side. Day #4 Kneeling Roundhouse Kicks Kneel on all fours and do a roundhouse kick out to the side. Do 25 reps on each side. Day #5 Kneeling Leg Lift to Isometric Diagonal Hold Kneel on all fours and lift one leg up to the ceiling, keeping it straight and bending your arms. Pulse leg up and down for 25 reps. On the 25th rep, lower chest to floor, leg in the air. Hold for 30 seconds.

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SQUATS

Day #6 Squat with a Diagonal Reach Start with feet slightly wider than shoulder-width apart. Bring your hands to your left foot as you perform a squat. Rising from squat position, reach arms up to the sky on your right side. Do 25 reps on each side. Day #7 Squat to Back Leg Lift Perform a squat, lifting your leg out behind you on your way back up. Switch legs with every rep. Do 2 sets of 30 reps. Day #8 Squat Jumps Starting in squat position, bring fingertips to the floor. Jump up, reaching hands to the sky. Do 3 sets of 25 reps. Day #9 Squat Side Taps Remaining in squat position, tap one leg out to the side and bring back to center. Do 25 reps on each side. Day #10 Squat Lateral Shuffle Starting in squat position, shuffle 3 times to the right and touch the ground. Shuffle 3 times to the left and touch the ground. That’s 1 rep. Do 3 sets of 10.

BALLET-INSPIRED EXERCISES

Day #11 Bent Squat Perform a squat with feet wide apart, toes turned out, heels down. Do 25 reps.

Day #12

Folded Squeeze Starting with heels together, step out to the side and lower into a squat. Return to center and repeat on the same side. Do 20 reps on each side. Day #13 Plié Squat on Toes Perform a plié squat with one heel off the ground. Do 25 reps on each side. Lift both heels off the ground and continue squatting for another 25 reps. Day #14 Arabesque Standing on right leg, extend left leg and right arm. Pulse leg up and down. Do 25 reps on each side. Day #15 Arabesque to Warrior III Perform the arabesque exercise for 25 reps. On the same side, move into warrior III (stand on one leg and hold arms straight out in front of you so that your body forms a T shape). Hold for 30 seconds. Repeat on other side.

LUNGES

Day #16 Reverse Lunge with Front Kick Step right leg back into a reverse lunge, punch arms forward. Kick right leg in front of you as you return to standing, moving arms to sides. Do 25 reps on each side. CLICK NEXT PAGE BELOW TO CONTINUE READING …

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