28 Day Butt and Thigh Workout to Lift and Firm Up the Glutes
Since you are reading this article then you are ready for booty Bootcamp. And a fair warning at the start is that your glutes will be pretty sore the next day, but if you want results keep reading.
Remember that one session of this challenge is not enough to give you visible results and that the
only way you will see a change is if you commit to these exercises. Do them a few times a week.
Here’s what to do:
- 20 Full Squats:
Squats engage your glutes and quads, the two main muscles for an hourglass figure and also they are good for circulation, which helps the fight against cellulite.
First, you need to stand with your feet apart in your shoulder-width, you need to keep the back straight and put the shoulders back.
Second, you need to do the squat by bending the knees at a 90-degree angle, holding the back straight and chest up. Then hold for a second and start going to the starting position. And also if you want to make this more challenging take some small free weights.
- 10 Walking Lunges:
This is an exercise that you can do it anywhere. You can do in your yard, or around your house, in the driveway, etc. You can also get some small free weights for a bigger challenge. This exercise will give you a total body workout. And also it will target your butt the most.
First, you need to stand with your feet apart in your shoulder-width. You need to keep the arms at your sides holding dumbbells, with your palms turned in.
Second, you need to lunge in front of you with your left foot. And then bend the knee at a 90-degree angle, and go down until your right knee nearly touches the floor. You need to make sure to step the left foot out enough to prevent your knee from going further from your toe.
And third, while you push the left heel, you need to lift up to standing position and get your right foot out to a lunge. Then change the legs fast and you need to repeat the walking forward lunging motion for a duration of 60 seconds.
- 20 Donkey Kicks:
This exercise will rock your booty and engage your hamstrings and glutes, making it an excellent booty exercise.
First, you need to get on all fours and keep your hands directly beneath your shoulders and your knees directly beneath your hips.
Second, you need to hold your right knee at a 90-degree angle as you lift your leg behind you with a slow motion. That is until your thigh is almost even to the ground.
Then pulse your flexed foot upward by squeezing your glutes and you need to make a small and controlled motion with the muscle doing all without momentum help. And after that go back to the starting position.
You need to do this 20 times for both legs.
- 20 Side Lunges:
This exercise will target your glutes and hip muscles and if you want to know if this exercise is good, you are when your legs are shaking.
First, you need to start in your neutral stand up position. Hold the dumbbells to the sides and you need to keep feet apart as your shoulders width. Then roll the shoulders backward and a little down and then raise your chest.
Second, you need to step one of the feet on the side and bend the leg into a lunge. You need to keep your knee behind the toes.
Then hold the other leg is straight and your chest raised, you might want to drop your chest, but don’t. If it helps look straight ahead and keep your shoulders back.
And third, you need to bring the lunge to the other side first by pressing through your heel to your standing position and send the other leg out to the side. The farther you step out, the deeper you will need to lunge and the dumbbells need to stay in front of you, on either side of the lunging leg.
- 30 Butt Bridges:
You got this far with the exercises, you should be proud of yourself, but you got more to go through.
Because these butt bridges exercise are going to hit hard.
First, lie down with bent knees. Then keep your feet on the ground and put a dumbbell between your hip bones. Hold it there with your hands during the whole movement and be sure your shoulder blades are tucked underneath and your neck feels comfortable.
Second, to do is while exhaling drive through your heels and squeeze the glutes to in order to raise, but don’t use your back to help yourself to go up.
Then you are supposed to feel the tension in the quads, glutes, and hamstrings. You need to stop raising when your hips get in line with your thighs and torso. Then inhale and then slowly start releasing the move, rolling the vertebrae low until the pelvis hits the ground. And then do the next rep.
- 10 Fire Hydrants:
This exercise really targets your legs and butt.
First, begin on all fours. Then putting your hands directly under the shoulders and your knees directly under the hips, make sure your shoulders and neck are relaxed, and your core tight.
Second, you need to do is while you keep your knee bent, lift the right leg out to the side, until your thigh gets parallel to the ground, holding your hips square.
Then you need to put your leg down back to the starting position. And that is one rep. You need to make all your reps. Then swap sides and do them again.
- 20-Second Squat Hold:
This is an exercise that is going to burn your rear end and quads until you start shaking. But don’t quit, go with it! And if you’re a squat goddess and need an extra challenge, you can add light dumbbells to the mix.
You need to start into a squat position. And while holding your weight in your heels and your chest up, butt back and abs working hold this for 20 seconds.
Source: Female Fit Body