All women have dreamed of having a big, firm, and lifted butt. Women wonder how celebrities like Kim K and Beyonce have that perfect round butt. We’re they born with it or did they have plastic surgery? The great thing is that it doesn’t have to be a dream anymore. It has nothing to do with genetics, but if you are born with one, then lucky you. For the rest of us, we still have a chance.
The muscles in your butt are the largest muscles in the body. This means that through proper nutrition and exercises you can get that bubble butt we all long for in about 30 days. The most popular but forming exercise is the squat, but there is more than one way to squat.
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Normal Squats
Begin standing with your feet shoulder-width apart with your arms out in front of you and then lower into a squat. Your knees should stay over your ankles. Clench your butt and stand back up.
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Squat with Back Leg Lift
Perform a normal squat and as you raise up, lift your right leg to get good tension in the side of your butt. Repeat, but next time lift the left leg.
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Plie Squat
This works like a normal squat except your feet need to be positioned hip-width apart and your toes turned out.
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Squat with Side Leg Lift
This works just like number two except you need to lift your leg up as high as possible to a point where you are working your oblique muscles as well. Repeat on both legs.
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Bridge
Lay on your back with your feet flat on the floor. Raise your hips, using your butt muscles, and create a straight line from shoulders to knees. Hold for ten seconds, release and repeat.
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30 Day Schedule
Here is your workout schedule for 30 days to get the butt you’ve always dreamed up:
Day 1: Six reps of each workout.
Day 2: Ten reps of each workout.
Day 3: Two set of six reps of each workout.
Day 4: rest
Day 5: Three sets of five reps of each workout.
Day 6: Ten reps of each workout.
Day 7: Two sets of eight reps of each workout.
Day 8: rest
Day 9: Two sets of nine reps of each workout.
Day 10: Two sets of six reps of each workout.
Day 11: Four sets of five reps of each workout.
Day 12: rest
Day 13: Three sets of seven reps of each workout.
Day 14: Two sets of six reps of each workout.
Day 15: Five sets of five reps of each workout.
Day 16: rest
Day 17: Three sets of nine reps of each workout.
Day 18: Three sets of five reps of each workout.
Day 19: Four sets of seven reps of each workout.
Day 20: rest
Day 21: Three sets of ten reps of each workout.
Day 22: Two sets of eight reps of each workout.
Day 23: Four sets of eight reps of each workout.
Day 24: rest
Day 25: Five sets of seven reps of each workout.
Day 26: Three sets of six reps of each workout.
Day 27: Four sets of nine reps of each workout.
Day 28: rest
Day 29: Three sets of 12 reps of each workout.
Day 30: Four sets of ten reps of each workout.
