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.
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)
Squat with back leg lift
( Lower into a squat then stand up and lift your leg to the back as much as you can)
Plie squat
(Open your legs hip-width apart, then lower into a squat)
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)
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.)
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.
