If you’re on a lower body mission for a boosted booty that’s firm, sculpted, and demands attention (only the positive kind, of course), this 30-day butt gains challenge is just for you. Sculpting the perfect butt isn’t about torturing yourself in the gym for hours or starving yourself of all your favorite foods. It’s about dedicating yourself to a daily butt workout plan and adding a few extra healthy choices to your daily diet and lifestyle. Ready to get started? Let’s jump right in.
The Battleplan: How to Get Butt Gains
Many people don’t have 60 straight minutes in a day to focus on a body workout. That’s okay! You have to concentrate on work, kids, a partner, and social life. Life can get busy. That doesn’t mean that you can’t have it all whilst embarking on weight loss to burn fat and get the perfect butt! If you don’t have all day or at least a large chunk of the day available to work on sculpting and shaping the perfect rear, don’t worry! This 30-Day Butt Gains Challenge is ideal for the average person with a busy lifestyle.
Believe it or not, you can get the butt gains you have always wanted by merely dedicating yourself to four simple moves. You don’t need to go to the gym, and you don’t need any exercise equipment, such as dumbbells or kettlebells, at all - all you need is you. We’re also going to touch on just how useful a waist trainer can be in your efforts to get the booty of your dreams, but that will come a bit later, so keep your eyes peeled for that.
Best Foods to Eat to Fastrack Butt Gains
One of the first things women want to know when embarking on a butt gains mission is if there’s a grueling diet or meal plan involved. Going on a stringent and limited diet can be both good and bad. It can get great physical results, but if you are too strict on yourself, it could end up demotivating you or leading to binge eating when you’re having a rough day. Because of this, it’s far preferable to follow a healthy eating plan instead of a strict diet.
For booty busting success, here’s what you should eat more of:
High protein foods such as salmon, eggs, legumes, lean chicken breast, and seafood.
Nuts, which are a good source of healthy fats and fiber.
Spinach, which contains a natural steroid called ecdysterone, known for increasing muscle mass and boosting sports performance.
Brown rice, which contains branched-chain amino acids that minimize muscle damage and fatigue when working out.
- 6 to 8 glasses of water per day.
Adopt a mindset of merely making healthier food choices. For instance, switch out the side serving of fries for a healthy helping of leafy greens (spinach and herbs) more often.
It’s interesting to note that the foods mentioned above, that are great for booty boosting, are ideal for waist training too. If you’re keen to double-whammy your butt gains, use a waist trainer during your 30-Day Butt Gains Challenge (this is entirely optional). As the waist trainer accentuates your waist and curves, your butt gains only stand out more. Score!
Take a look at the 30-Day Butt Challenge below which will help you get results from day one. Don’t worry if you’re not familiar with the butt exercises mentioned. They are quite simple to do and a description of how to do each one can be found just below on the daily workout routine plan. Happy butt sculpting!
Day 1 and Day 2
Day 1 and 2 are all about easing you into the challenge. Start with the following exercises:
- 5 squats
- 5 lunges on each side
- 5 butt clenches
- 5 fire hydrants on each side
Day 3, 4, and 5
You will probably feel a small amount of pain, but push through!
- 8 squats
- 8 lunges on each side
- 8 butt clenches
- 8 fire hydrants on each side
Day 6 and 7
It’s time to step things up ever so slightly. The daily workout challenge is going to become a bit more intense after the first week.
- 10 squats
- 10 lunges on each side
- 10 butt clenches
- 10 fire hydrants on each side
Now that you have done a full week of butt sculpting, it’s time to give yourself a break. Let your muscles rest and repair for day 8.
Day 9, 10, and 11
It’s a new week, and a fresh start awaits you. Now that you have the basics of your butt sculpting down, it’s time to level it up! Get ready to work hard this week.
- 2 x 6 squats
- 2 x 6 lunges on each side
- 2 x 6 butt clenches
- 2 x 6 fire hydrants on each side
Day 12 and 13
You are almost halfway there to having the boosted butt of your dreams! Well done. Let’s take it up a notch. Don’t worry; you can do this!
- 2 x 8 squats
- 2 x 8 lunges on each side
- 2 x 8 butt clenches
- 2 x 8 fire hydrants on each side
You have worked hard this week; it’s now time for a well-deserved break. Take the day off to rest and let your muscles repair. You probably already know that next week is going to be just a touch harder. Soon you will see real gains you can be proud of.
Day 15, 16, and 17
These three days are about slightly building on the work you have done and maintaining your efforts. Here’s what to do:
- 2 x 9 squats
- 2 x 9 lunges on each side
- 2 x 9 butt clenches
- 2 x 9 fire hydrants on each side
Day 18, 19, and 20
Push yourself hard for these three days with the following exercises:
- 2 x 10 squats
- 2 x 10 lunges on each side
- 2 x 10 butt clenches
- 2 x 10 fire hydrants on each side
Use day 21 to rest up well and good because the final week of this challenge will put you through your booty-boosting paces.
Day 22, 23, and 24
For the next three days, commit to pushing yourself. Here’s what to do:
- 3 x 8 squats
- 3 x 8 lunges on each side
- 3 x 8 butt clenches
- 3 x 8 fire hydrants on each side
Day 25, 26, and 27
For the next three days, you are going to push just a little harder. You are almost there; the 30-day mark is just around the corner. Get ready, and go!
- 3 x 10 squats
- 3 x 10 lunges on each side
- 3 x 10 butt clenches
- 3 x 10 fire hydrants on each side
Today is a rest day. Make a point of resting because the last two days of the challenge will require you to push the hardest.
Day 29 and 30
There are only two days left of the challenge. If you have been following the workout closely, you should notice your butt gain alreadys! Get ready to put your best efforts in. Do it for the sake of a perfectly sculpted booty!
- 3 x 12 squats
- 3 x 12 lunges on each side
- 3 x 12 butt clenches
- 3 x 12 fire hydrants on each side
How to do the Butt Gains Exercises
If you’re a little shaky on why and how to do the four butt gains exercises featured above, don’t worry; we’re here to simplify it for you. Below is a brief description of how to do each of these exercises.
Squats for Butt Gains
Use squats as your secret weapon to get the best butt gains you have always wanted with a 30 day squat challenge. Squats target the gluteus maximus (the most impressive muscle in your butt) and the quadriceps. When worked together, a well-sculpted butt develops with greater ease. How to squat:
Stand upright with feet shoulder-width apart.
Slowly bend your knees to lower yourself until your thighs are parallel to the floor.
Keep your chest lifted, and ensure to keep your knees behind your toes.
Focus on the muscle groups you are working on while you press your heels into the floor.
- Slowly raise your body back up into an upright standing position. Repeat.
Lunges for Butt Gains
Lunges are another secret weapon for sculpting a booty worth staring at. Butt gains are all about creating a nice rounded look that’s firm too. Lunges work the gluteus medius, which are the muscles on the upper side of the butt. These muscles create a rounded appearance.
How to lunge correctly:
Stand up nice and tall.
Step forward with only one foot by reaching your leg outward. Your leg should form a 90-degree angle.
Lift your leg up and return it to the starting position.
- You can complete a certain number of reps one side at a time or alternate sides.
Butt Clenches for Butt Gains
Butt clenching is perfect for activating the gluteus maximus muscles in your butt. The more they are activated, the quicker they start to form a firm butt shape.
How to do butt clenches:
Stand up nice and tall.
Clench your butt cheeks together as if you are trying to squeeze something between them.
After a few seconds (count to 5 between each squeeze), release your muscles and start again.
- Keep repeating this exercise over and over.
Fire Hydrants for Butt Gains
Fire hydrants are an awkward yet highly effective exercise for butt gains. It’s safe to say that fire hydrants kick butt when it comes to butt gains because it targets the core, hips, and outer glutes. Targeting these muscles doesn’t just lead to strength but also to toning and firms your butt and outer thighs too. Yes, please!
How to do fire hydrants:
This exercise's starting point is to get onto your hands and knees as if you are about to crawl.
Ensure that your shoulders are in-line with your hands and that your hips are positioned directly above your knees.
While squeezing your glutes hard, lift your one left, but keep your knee at a 90-degree angle.
In a controlled manner, lower your leg back down.
- You can complete all reps on one side first, or you can alternate legs, left leg then right leg.
Pairing Waist Training with the 30-Day Butt Gains Challenge
Most women on a mission to boost their booty want to see the best possible results for their efforts. If you’re in the spirit of hard work and enjoy the type of gains that excite you, it’s highly recommended that you pair the 30-Day Butt Gains Challenge with waist training whilst taking care of the lower back. Waist training is not just the latest trend but a highly effective way of accentuating your curves and making your butt gains genuinely stand.
The formula is simple: 30-Day Butt Gains Challenge + Waist Training = the Ultimate Hourglass Shape!
What could be better?!
Whether you’re using the 30-Day Butt Gains Challenge independently or as a complementary at-home workout to your waist training and cardio/hiit, make sure that you listen to your body and work at a pace that’s comfortable. You only make legitimate and long lasting gains if you respect your body and focus on healthy, steady progress. Get to work on your booty busting today!