Do you think your glutes need more workout to get perkier? Well, they definitely do. You can’t go wrong when you want a bubble butt. Thus, I have for you a perfect challenge that will get you the results. No doubt about that!
With Jennifer Lopez, Kim Kardashian and Beyonce out there, we definitely have more motivation to workout! These divas are rocking their beautiful, sculpted and round booty! Now, it’s your time to do the same.
You won’t get the results in a day, though! So, I’ve decided to create a program of 28 exercises, each for one day. This means, that at the end of the 28 days, you will see a tremendous difference. But, it doesn’t come easy, I warn you; you’ll have to workout consistently over these days to achieve your goal.
How exactly does this workout work? The gluteus maximus is actually the largest muscle in your body. However, it is only one of the glute muscles which means you’ll also have to target the gluteus medius and minimus. That’s what gets your booty that round shape.
Thus, perform these exercises, one for each day, for 28 days, and you will see and feel the intense work you are putting in sculpting your butt! Here you have them:
Let’s start off easy. For the first day, you should do a simple step-up exercise. Thus, place your right foot firmly on the bench with your left foot directly under your left hip. Easily step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. Complete three sets of 30 reps on each leg.
Lying Hamstring Curl
The second day, let’s start really getting into it. Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up, and hold that position through the entire exercise. Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support. Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don’t thrust them toward the ceiling as you do the move. Then slowly return to the start position to complete one rep. Do three sets of 20.
Day nr. 3 – Plank Leg-Lifts. Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders. Firm your abs to keep your spine straight and your body stabilized. Lift your right leg into the air, then slowly lower it back toward the ball, but don’t let it touch.Complete three sets of 20 reps with the right leg, and then repeat with the left.
Day nr. 4 – Jump Squats. Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat. Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep. Do three sets of 20 reps.
Elevated Split Squat
Day no. 5 – Elevated Split Squat. Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Straighten your left leg and rise back up to the starting position. Complete three sets of 20 reps on each leg.
Superman Ball Lifts
Day no. 6 – Superman Ball Lifts. Lie on your belly, and hold an exercise ball between your feet. Engage your abs, and extend your arms straight out in front of you. As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. Repeat for 20 lifts for each leg.
Day no. 7 – Wide Squat. Keep your hands clasped in front of your chest as shown. Step your feet apart so there are about 20 inches between your heels. Point your toes out slightly. Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back on your heels. Then straighten your legs and arms. Complete three sets of 20 reps.
Deep Reverse Lunge
Day no. 8 – Deep Reverse Lunge. Begin with your feet together, holding a dumbbell in front of your chest.
As you step your right foot back into a deep lunge, lower the dumbbell to your left foot. Make sure your left knee is directly over your ankle. Step your right foot forward to return to the starting position. Repeat, lunging the left foot back. Complete three sets of 20 reps.
Frog Exercise From Barre Leg Upper Body Lifts
Day no. 9 – Frog Exercise From Barre Leg Upper Body Lifts. Start lying on your stomach on top of a mat. With one fist on top of the other and your elbows bent, place your forehead into your top fist, pressing your arms into the floor for support. Bend your knees, flex your feet in the air, and lift your knees off the floor. Then extend your knees behind you, using the energy in your heels to press your legs away in a pulsing tempo. With every press of your heels, emphasize the slight straightening of the knees as you pulse your legs away from your butt. Think of a frog that squats down and leaps. Your knees are making a similar motion and, like a frog, your legs are suspended in air. Complete this exercise for 30 reps.
Day no. 10 – Tipping Row. Stand up straight and hold two dumbbells with palms facing each other. Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor. Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back. Do three sets of 20, then repeat with the other leg.
Side-Lunge to Curtsy
Day no. 11 – Side-Lunge to Curtsy. Holding a dumbbell in your left hand, side-lunge to the right, bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees. Push off gently with your right foot, and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. Repeat by stepping immediately into a side-lunge from the curtsy.
Complete three sets of 20 reps and then switch sides.
Day no. 12 – Romanian Deadlifts. Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent. Keeping your arms straight and knees slightly bent, slowly bend at your hip joint and lower the weights as far as possible without rounding your back, which should remain straight. Now squeeze your glutes to slowly pull yourself up. Do three sets of 20 reps.
Day no. 13 – Warrior 3. Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation. Exhale as you bend forward at your hips, lifting your left leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand, lower your left leg, and repeat with the right leg lifted for another five. Complete three sets of 20 reps for each leg.
Elbow Plank Donkey Kick
Day no. 14 – Elbow Plank Donkey Kick. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist. Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. Lower the bent leg slightly, and repeat for a total of 20 repetitions then switch sides. Do two sets on each leg.
Booty Kicks With Resistance Band
Day no. 15 – Booty Kicks With Resistance Band. Hold onto either end of your resistance band, and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight. Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don’t let it touch the ground. Complete 2 sets of 20 reps.
Day no. 16 – Single-Leg Bridge. Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out. Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor. Repeat with one leg for 30 reps, then switch sides and perform reps on your other leg for an additional 30 reps.
The Pretzel Exercise
Day no. 17 – The Pretzel Exercise. Start with one leg in front and one leg back. Place your front shin in line with the mat, and check that your knee is directly in front of your hip, resulting in a 90-degree angle. Your back knee should be behind the edge of the mat at a 45-degree angle. Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee.
Shift your weight to the center, and keep your shoulders and hips square. Once you feel stable, lift your back leg up as high as you can while keeping your core and glutes engaged. Pulse your leg up as a whole, leading it with the knee for about 15-20 reps. Then lower your leg back to the starting position. Complete three sets of 20 reps and then repeat on the other side.
Side-Lying Leg Lift
Day no. 18 – Side-Lying Leg Lift. Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the series. Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps. Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position.
One-Legged Reverse Plank Bridge
Day no. 19 – One-Legged Reverse Plank Bridge. Begin seated with your hands behind you, fingers pointed away.
Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Raise the right leg into the air. Keeping the arms straight, lower your pelvis toward the ground, then lift it back up to complete one rep. Try completing 3 sets of 20 reps for each leg.
Day no. 20 – Single-Leg Squat. Stand firmly with both feet together. Put weight on your left leg and lift your right leg into the air. Keeping the leg lifted, bend the left knee into a squat. Then straighten the leg to complete one rep. Try making 2 sets of 20 reps for each leg.
Barbell Hip Thrusts
Day no. 21 – Barbell Hip Thrusts. Lie down on the ground on your back with your knees bent and feet flat on the floor. Make sure your neck is in a relaxed position and your lower back is pressed into the floor. Keep your arms at your sides with your fingers pointing towards your lower body. Now, lift your hips towards the ceiling as high as you can without raising your feet or shoulders off the floor. Try to get a straight line from the shoulders to the knees. Squeeze your butt cheeks together when your thrust your hips up. Lower your hips down and make about 20 reps.
Stability Ball Leg Curls
Day no. 22 – Stability Ball Leg Curls. Lie on your back with your heels on top of a stability ball. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body. Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle. Hold the contraction for a few seconds, roll the ball back out to the full bridge, and repeat. Complete 2 sets of 30 reps.
Dumbbell Side Lunges
Day no. 23 – Dumbbell Side Lunges. Stand tall with two light dumbbells. Take a large step to the left and squat down laterally until your left thigh is parallel to the floor and the dumbbells touch the ground. Sit back over the back half of your butt, with most of the pressure on your heels — resist any pull to hunch forward. Press through your butt and return back up to start. Repeat for the right side and continue to alternate. Complete 3 sets of 30 reps.
Wide Stance Barbell Squats
Day no. 24 – Wide Stance Barbell Squats. Load a barbell and spread your feet so that they’re approximately 1 step further apart than shoulder-width. The wide stance helps emphasize the butt and hamstrings. Puff out your chest, tighten your abs, and slowly descend until your thighs are parallel with the floor. Try to not arch your back, keep it strong and straight throughout the entire squat. Hold for a few seconds at the bottom and powerfully press back to start. Complete 2 sets of 20 reps.
Day no. 25 – Kettlebell Swings. Start in a low, wide squat position with a kettlebell in between your feet. With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face. Under control, lower the weight back to the ground, stick out your butt. Complete 2 sets of 20 reps.
Side Leg Raises
Day no. 26 – Side Leg Raises. Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg. Complete this exercise by making 3 sets of 30 reps.
Day no. 27 – Toe Taps. Start by lying on the floor with knees bent, heels one foot away from your glutes and hands resting on your lower abdominal area to help activate your lower abs during the exercise. Lift both legs, one leg at a time, into a 90-degree position. Inhale as you draw in your lower abs. Exhale as you tap one foot on the floor, holding the other one still at 90 degrees. Inhale as you return your foot and repeat on the opposite side. Complete 2 sets of 30 reps.
Lying Butt Lifts
Day no. 28 – Lying Butt Lifts. Let’s finish off strong!
Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart. Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 45-degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for one second. Now slowly return to the start position to complete one. Complete 3 sets of 20 reps.