Take the Challenge: Plumper Buttocks in Just 4 Weeks and 3 Exercises

Tired of having sagging and flat buttocks? Only one solution: strengthen and tone your buttocks! If you want to have a muscular and rounded buttocks, you've come to the right place! You just need to complete the buttocks challenge in just 4 weeks and 3 exercises.

Yes, it must be admitted, having flat buttocks is not the most attractive thing...

To look sexy and attractive, women, like men, know that it is better to have firm and plump buttocks!

Fortunately, this challenge is super effective for having a perfectly plump buttocks that will turn all heads!

And don't panic, because it only takes 3 exercises and 4 weeks to get a dream buttocks!

So, ready to take up the challenge to have firm and plump buttocks? Let's go ! Here is the program :

The challenge to have rounded buttocks

Day 1: 10 star jumps, 10 lunges, 15 squats

Day 2: 15 star jumps, 15 lunges, 20 squats

Day 3: 20 star jumps, 20 lunges, 25 squats

Day 4: 25 star jumps, 25 lunges, 30 squats

Day 5: 30 star jumps, 30 lunges, 35 squats

Day 6: 35 star jumps, 35 lunges, 40 squats

Day 7: REST

Day 8: 30 star jumps, 30 lunges, 35 squats

Day 9: 35 star jumps, 35 lunges, 40 squats

Day 10: 40 star jumps, 40 lunges, 45 squats

Day 11: 45 star jumps, 45 lunges, 50 squats

Day 12: 50 star jumps, 50 lunges, 55 squats

Day 13: 55 star jumps, 55 lunges, 60 squats

Day 14: REST

Day 15: 50 star jumps, 50 lunges, 55 squats

Day 16: 55 star jumps, 55 lunges, 60 squats

Day 17: 60 star jumps, 60 lunges, 65 squats

Day 18: 65 star jumps, 65 lunges, 70 squats

Day 19: 70 star jumps, 70 lunges, 75 squats

Day 20: 75 star jumps, 75 lunges, 80 squats

Day 21: REST

Day 22: 70 star jumps, 70 lunges, 75 squats

Day 23: 75 star jumps, 75 lunges, 80 squats

Day 24: 80 star jumps, 80 lunges, 85 squats

Day 25: 85 star jumps, 85 lunges, 90 squats

Day 26: 90 star jumps, 90 lunges, 95 squats

Day 27: 95 star jumps, 95 lunges, 100 squats

Day 28: END

How to have rounded buttocks?

In just 4 weeks, this challenge will help you not only firm up your butt, but also tone your entire lower body.

Plus, it's easy because there's only one thing to do: follow the program!

The 3 most effective exercises for firming the gluteal muscles are:

1. star jumps

2. the slits

3. squats

Why does it work?

These three exercises target the 3 main muscles of the buttocks:

1. the gluteus maximus thanks to the exercise of the star jumps

2. the gluteus medius thanks to the lunges exercise

3. the small buttocks thanks to the exercise of squats

The secret to having well-rounded buttocks lies in the angles you use to work the 3 gluteal muscles.

This is because when you work the gluteal muscles from multiple angles, you work not only the muscles, but also the segments that attach to the skeleton of the pelvis.

Thus, these 3 exercises tone the gluteal muscles and shape them into a nice pair of firm and shapely buttocks.

Star jumps to strengthen the gluteus maximus

The star jump is one of the basic exercises for warming up. It is perfect for working the gluteus maximus but also for strengthening the legs. If you are a beginner, this is by far the best exercise to easily start a workout.

How to do

1. Get into the starting position: standing with your back straight, arms along your body, feet hip-width apart and contracting your abs.

2. Slightly bend your knees and jump up, spreading your legs. At the same time, raise your arms until you touch your hands above your head.

3. Do the opposite movement: jump again, bringing your legs and arms together to return to the starting position.

A complete cycle (gap then return to the starting position) = 1 star jump.

Lunges to strengthen the gluteus medius

The “lunge” exercise engages the muscles of the hips and thighs, with movement of the legs forward and backward. But it is also an effective exercise to melt away the extra pounds. The forward movement is perfect for shaping the buttocks and toning the entire lower body. A short month is enough to obtain impressive results.

How to do

1. Starting position: keep your chest straight, with your shoulders back, your chest forward and your chin up. Contract the abdominals.

2. Step forward with the left foot.

3. Bend both legs until the right knee almost touches the ground and the left knee is at a 90° angle.

4. Straighten back to starting position and do the same movement with the opposite leg.

Squats to strengthen the small gluteus

The quat engages almost every muscle in the body and is particularly effective for shaping the legs and gluteal muscles. Moreover, it is an exercise that you already do during your daily tasks, without even realizing it. For example, picking up an object from the floor or sitting down and getting up from a chair. Try to go down as low as possible to properly stretch the gluteal and thigh muscles.

How to do

1. Stand with your back straight. The spacing of the feet is slightly wider than the hips and the arms are along the body.

2. Point your toes slightly outward and look straight ahead. Choose a fixed point that you can watch for the duration of the squat.

3. Hold your arms parallel to the ground for good balance.

4. Slowly push your butt backwards, bending both legs.

5. The back must remain straight throughout the movement, with the shoulders pulled back.

6. On the way down, push your butt up until your hips are lower than your knees.

7. Contract all your muscles well and put the weight of your body on the heels and not on the balls of the feet.

8. Pause for a few seconds and straighten up to return to the starting position.

5 sports that help to have plump buttocks

To strengthen the muscles of the legs and buttocks, some sports are more effective than others. To help you have a perfectly sculpted body, favor the following sports:

- to run

- cycling

- swimming

- gymnastics

- volleyball

More tips

– Eat lots of fruits and vegetables, and focus on lean proteins and healthy fats such as nuts, chicken and fish.

– Try shapewear, like these butt lifters.

– Regularly do jump-squats or other cladding exercises.

– Put on high-waisted, fitted pants that show off your curves.

– Do swimming and other sports that sculpt the gluteal muscles.

- Drink a lot of water.

Results

There you go, now you know the program to have beautiful firm and plump buttocks in just 4 weeks 🙂

I'm sure this challenge will help you and at the end of the month you will be amazed with the results!

In addition to toning the glute muscles, these 3 exercises also help to lose weight and strengthen your body.