Nowadays, women are increasingly aware of the importance of their appearance as it increases self-confidence and self-esteem. In fact, all women want to improve their shape and get rid of extra pounds, but it is very difficult for them to force themselves to start training and spend time in the gym.
Below 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.
Squats are one of the most effective exercises to build a firm, dreamy butt in the comfort of your home. Additionally, squats will help you get rid of cellulite, improve endurance, boost blood circulation and improve your flexibility. Plus, you don’t need any specialized equipment or much space for this exercise.
Butt bridges are ideal for shaping that area. There are three gluteal muscles – the maximus, the middle and the minimus. They are all important for hip flexibility and movement, as well as looking great.
And regarding lunges: there is no better way to activate your glutes than with lunge exercises. The benefits of lunges for building bigger, rounder glutes far outweigh any other glute-building exercise.
You will start with a small number of repetitions and then increase as the days go by. Make sure you rest for about 30 seconds each time you change exercises to give your muscles recovery time.
So let’s get started; If you literally want to get your butt in gear, try this 30-day challenge and you’ll see amazing results very soon. Simply challenge yourself!
These are the proposed exercises:
Squats
Glute bridges
Lunges
note: A lunge is equivalent to doing a lunge with one of the legs.
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 on 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 that you should always warm up before starting or you will get injured.
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 plenty of water and try to eat healthy, 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’re almost there!
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.
Experts recommend doing the exercise as a couple, this way, if one wants to avoid training, the other supports them to meet the challenge and thus achieve their goals in an easier and more fun way.
