30-Day Challenge to Have a Firm Butt

If you want to get in shape, but also tighten your stomach and butt, these are the best exercises for you, this training is designed to help you shape your butt and stomach. The stomach is probably one of the most difficult parts when it comes to losing weight. We all dream of a flat and taut stomach, but we all hate to do hard stomach exercises.

Here we present a challenge that lasts 30 days and that, thanks to the concentration on only three different types of exercises, will help you achieve your goal. These exercises are:

• Squats.
• Glute bridges.
• Lunges.

So let’s get started; if you literally want to get your ass going, try this 30-day challenge and you will see amazing results very soon. Just challenge yourself!

Squats

• Stand with your feet a little more than shoulder-width apart and your chest lifted.
• Extend your hands out in front of you to help maintain your balance.
• She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
• Keep your face and head facing forward.
• Lower your body down so that your thighs are parallel to the ground.
• Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.

Glute bridges

• Lie on your back with your knees bent and your feet flat on the floor.
• Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you’re in that position, and then slowly lower your body to the ground.

Lunges

• Stand tall with your feet shoulder-width apart.
• Step forward with your left leg.
• Crouch down until your right leg almost touches the ground.
• Hold the position for a few moments and return to the starting position.
• Do it again with the other leg.
• Do 15 repetitions with each leg.

Day 1: 15 squats, 5 bridges, and 10 lunges.

Day 2: 20 squats, 5 bridges, and 10 lunges.

Day 3: 25 squats, 10 bridges, 15 lunges.

Day 4: 25 squats, 10 bridges, 15 lunges.

Day 5: 30 squats, 10 bridges, 20 lunges.

Remember to rest at least 30 seconds between each exercise.

Day 6: 30 squats, 15 bridges, 20 lunges.

Day 7: 35 squats, 15 bridges, 20 lunges.

Day 8: 35 squats, 20 bridges, 25 lunges.

Day 9: 35 squats, 20 bridges, 25 lunges.

Day 10: 40 squats, 20 bridges, 30 lunges.

From this day you can do different types of squats for variety, add weight or whatever you see fit.

Day 11: 40 squats, 25 bridges, 30 lunges.

Day 12: 45 squats, 25 bridges, 30 lunges.

Day 13: 45 squats, 30 bridges, 35 lunges.

Day 14: 50 squats, 30 bridges, 35 lunges.

Day 15: 50 squats, 30 bridges, 40 lunges.

Remember to always warm up before you start or you will injure yourself.

Day 16: 55 squats, 35 bridges, 40 lunges.

Day 17: 55 squats, 35 bridges, 40 lunges.

Day 18: 55 squats, 40 bridges, 45 lunges.

Day 19: 60 squats, 40 bridges, 45 lunges.

Day 20: 60 squats, 40 bridges, 50 lunges.

Drink a lot of water and try to eat healthily, this will improve the result.

Day 21: 65 squats, 45 bridges, 50 lunges.

Day 22: 65 squats, 45 bridges, 50 lunges.

Day 23: 65 squats, 50 bridges, 55 lunges.

Day 24: 70 squats, 50 bridges, 55 lunges.

Day 25: 70 squats, 50 bridges, 60 lunges.

Do not give up. You’ve almost made it!

Even if your body hurts keep exercising or it won’t work.

Day 26: 70 squats, 55 bridges, 60 lunges.

Day 27: 75 squats, 55 bridges, 65 lunges.

Day 28: 75 squats, 60 bridges, 65 lunges.

Day 29: 80 squats, 60 bridges, 70 lunges.

Day 30: 90 squats, 60 bridges, 70 lunges.