How to get a bubble butt in 30 days

Every girl has always dreamed of getting the big, firm lifted butt. Girls keep wondering how some of the celebrities like Beyonce or Kim Kardashian have that perfectly rounded butt, how could they do it, Is it something they are born with or is it some plastic surgery they have gone through.

The good news is it’s no longer a dream. It’s not about genetics only like many people believe it is, of course you are really lucky if you are already born with one, but if you aren’t you still have a chance.

Did you know that the muscles of the butt are the largest in the human body, its scientific name is known as “gluteus maximus”, it’s common between the gym freaks as the “glutes”.

Well in order to cut it short, all of this means that through some exercises and a proper nutrition plan you can have the bubble butt that you’ve always dreamed of in 30 days.

Jen Selter

The most popular exercise for the glute muscles is Squatting

There are many exercises for squatting,

Body weight squats which is really good for beginners as it doesn’t involve lifting some weights also it can be done anywhere, so you don’t have to go to the gym in order to do it. The following exercises should give you enough knowledge about how to do proper squatting.

Normal squats

(Stand with your feet shoulder-width apart, put both of your arms straight in front of you and lower into a squat)

 

squats

Squat with back leg lift

( Lower into a squat then stand up and lift your leg to the back as much as you can)

2

 

 

Plie squat

(Open your legs hip-width apart, then lower into a squat)

3

 

 

Squat with side leg lift

( lower into a squat then stand up, lift one leg to the side as high as you can and repeat)

4

 

 

Bridge booty lift

(Raise your hips up to create a straight line from your knees to shoulders, Squeeze abs , hold for 10 seconds and release.)

 

 

booty-bridge-butt-exercise

 

Days
Workout
Day 1 Do 6 sets of each
Day 2 Do 10 sets of each
Day 3 Do 6 sets of each 2 times
Day 4 Rest
Day 5 Do 5 sets of each 3 times
Day 6 Do 10 sets of each
Day 7 Do 8 sets of each 2 times
Day 8 Rest
Day 9 Do 9 sets of each 2 times
Day 10 Do 6 sets of each 2 times
Day 11 Do 5 sets of each 4 times
Day 12 Rest
Day 13 Do 7 sets of each 3 times
Day 14 Do 6 sets of each 2 times
Day 15 Do 5 sets of each 5 times
Day 16 Rest
Day 17 Do 9 sets of each 3 times
Day 18 Do 5 sets of each 3 times
Day 19 Do 7 sets of each 4 times
Day 20 Rest
Day 21 Do 10 sets of each 3 times
Day 22 Do 8 sets of each 2 times
Day 23 Do 8 sets of each 4 times
Day 24 Rest
Day 25 Do 7 sets of each 5 times
Day 26 Do 6 sets of each 3 times
Day 27 Do 9 sets of each 4 times
Day 28 Rest
Day 29 Do 12 sets of each 3 times
Day 30 Do 10 sets of each 4 times

P.S. A set consists of 5 counts.

 

Add Review
Sending
User Review
2.64 (447 votes)

Comments

comments