Women are more concerned about their butt than men. Butt has the main aesthetic value as far as women are concerned. It forms one of the main parts, which adds to the postural beauty of the body.
Women usually want their butts to be highlighted so that it would look attractive.
Whenever it comes to our back portion of the body, there is only one choice that you can work on – your buttocks. In order to make your buttocks look good, you must first build some muscles.
The muscles that are newly built, will be lean but they will make your butt look developed and in round shape. Who is not willing to have a perfect rounded attractive butt? Everyone would… So, with the correct exercise, done correctly, you would surely get a well-toned butt.
Here comes a 30-day butt workout challenge that would work on your glute muscles from all angles. It doesn’t matter if you have a flattened butt or a butt muscle where the glutes droop every year.
This 30-day workout would definitely be a game-changer and you would visualize your butt getting toned and refined every other day.
You can even invite your office mates, friends and family to take this 30 days butt challenge along with you and see your butt getting its best. It would be fun if you work out with all these exercises with your close friends and family.
It would be a double benefit for you both. Once you start seeing that your butt becomes attractive day after day, you would be addicted to this routine.
Exercise Guide
The squat exercises that are to be followed for this challenge are pictorially explained in the following sections. Do these exercises without making any mistakes.
1. Sumo Squat
Purpose
This squat is good for working out your glute muscles, hamstrings, calves and flexors. This exercise gives more tension to the inner thigh regions and the glutes.
Procedure
- Keep your feet spread away from your hip at the maximum width. Keep your toes pointed outwards.
- Keep your hands behind the head.
- Inhale and bend the knees so that you make a squat.
- Your hip must be pushed outside and your chest must be straight and not bent.
- Now rise back to the normal standing position by pressurizing your but upwards.
2. Narrow Squat
Purpose
This squat targets the inner quads, thighs, and hamstrings. It gives immense stress to your but muscles.
Procedure
- Keep your feet together so that they touch each other.
- Hold the hands in front of the chest in a comfortable manner.
- Bend the knees and lower your hip as much as you can so that the thighs come parallel to the floor.
- You must make sure that your weight is balanced on your heels.
- Come back to the starting position.
3. Basic squat
Purpose
This squat can work on your hamstrings, glute muscles, calves, and hip flexors.
Procedure
- Stand straight on your feet with your feet kept shoulder-distance apart.
- Make sure that your hip, knees, and ankles are on the same straight line.
- Bend your knees behind your body and make your butt look like as if it is on a chair.
- Keep your thighs parallel to the ground. Inhale during this process.
- Your thighs can be either parallel to the floor or even lower than that.
- Even when you are on a squat, your knees should be in line with your toes.
- Now, press your body upwards, exhale and come back to the starting position.
4. Cross-legged Squat
Purpose
This squat works on the quads, hips, glutes, core muscles and hamstrings.
Procedure
- Stand straight over the ground.
- Take your right leg and cross it over your left leg so that it passes over the left thigh.
- Keep your knees slightly open and keep your arms behind your head.
- Now, lower your body by bending your hip backward.
- Bend your right knee to make a squat.
- Give pressure in the opposite direction to come back to the original position.
5. Straight Leg Donkey Kick
Purpose
This reduces your abs, legs, arms, and your butt all at once.
Procedure
- Stand on your knees and palms over the floor to make a table pose.
- Kick one of the legs behind your back in the outward direction.
- Engage your abdomen so that it tightens.
- Pressurize and come back to the starting position.
30 Days Brazillian Butt Challenge
The following are the time table of all the exercises that you must do in 30 days to get a great butt.
Day 1
- 6 basic squats
- 6 narrow squats
- 6 straight leg donkey kicks (each leg)
Day 2
- 7 basic squats
- 7 narrow squats
- 7 straight leg donkey kicks (each leg)
Day 3
- 8 basic squats
- 8 narrow squats
- 8 straight leg donkey kicks (each leg)
Day 4
- 9 basic squats
- 9 narrow squats
- 9 straight leg donkey kicks (each leg)
Day 5
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
Day 6
- 6 basic squats
- 6 narrow squats
- 6 straight leg donkey kicks (each leg)
- 6 sumo squats
Day 7
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 7 sumo squats
Day 8
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 8 sumo squats
Day 9
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 9 sumo squats
Day 10
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
Day 11
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
- 6 cross-legged squats (each leg)
Day 12
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
- 7 cross-legged squats (each leg)
Day 13
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
- 8 cross-legged squats (each leg)
Day 14
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
- 9 cross-legged squats (each leg)
Day 15
- 10 basic squats
- 10 narrow squats
- 10 straight leg donkey kicks (each leg)
- 10 sumo squats
- 10 cross-legged squats (each leg)
Day 16
- 11 basic squats
- 11 narrow squats
- 11 straight leg donkey kicks (each leg)
- 11 sumo squats
- 11 cross-legged squats (each leg)
Day 17
- 12 basic squats
- 12 narrow squats
- 12 straight leg donkey kicks (each leg)
- 12 sumo squats
- 12 cross-legged squats (each leg)
Day 18
- 13 basic squats
- 13 narrow squats
- 13 straight leg donkey kicks (each leg)
- 13 sumo squats
- 13 cross-legged squats (each leg)
Day 19
- 14 basic squats
- 14 narrow squats
- 14 straight leg donkey kicks (each leg)
- 14 sumo squats
- 14 cross-legged squats (each leg)
Day 20
- 15 basic squats
- 15 narrow squats
- 15 straight leg donkey kicks (each leg)
- 15 sumo squats
- 15 cross-legged squats (each leg)
Day 21
- 16 basic squats
- 16 narrow squats
- 16 straight leg donkey kicks (each leg)
- 16 sumo squats
- 16 cross-legged squats (each leg)
Day 22
- 17 basic squats
- 17 narrow squats
- 17 straight leg donkey kicks (each leg)
- 17 sumo squats
- 17 cross-legged squats (each leg)
Day 23
- 18 basic squats
- 18 narrow squats
- 18 straight leg donkey kicks (each leg)
- 18 sumo squats
- 18 cross-legged squats (each leg)
Day 24
- 19 basic squats
- 19 narrow squats
- 19 straight leg donkey kicks (each leg)
- 19 sumo squats
- 19 cross-legged squats (each leg)
Day 25
- 20 basic squats
- 20 narrow squats
- 20 straight leg donkey kicks (each leg)
- 20 sumo squats
- 20 cross-legged squats (each leg)
Day 26
- 22 basic squats
- 22 narrow squats
- 22 straight leg donkey kicks (each leg)
- 22 sumo squats
- 22 cross-legged squats (each leg)
Day 27
- 24 basic squats
- 24 narrow squats
- 24 straight leg donkey kicks (each leg)
- 24 sumo squats
- 24 cross-legged squats (each leg)
Day 28
- 26 basic squats
- 26 narrow squats
- 26 straight leg donkey kicks (each leg)
- 26 sumo squats
- 26 cross-legged squats (each leg)
Day 29
- 28 basic squats
- 28 narrow squats
- 28 straight leg donkey kicks (each leg)
- 28 sumo squats
- 28 cross-legged squats (each leg)
Day 30
- 30 basic squats
- 30 narrow squats
- 30 straight leg donkey kicks (each leg)
- 30 sumo squats
- 30 cross-legged squats (each leg)
