Three-week routine for the transformation of the buttocks

3 week glute workout

Most trainers and fitness experts I’ve worked with agree that it typically takes about three weeks to see results from a workout of your own, and six for others to see a difference.

With a trainer named Anthony, it all happened in half the time: At the end of our third session, I marveled at my butt in the locker room mirror. At the end of the third week, I proudly put on my favorite jeans to work, having finally filled out my butt for the first time.

I had my co-workers stare at my butt (also for the first time, I promise) and they agreed that the “stuff” looked toned, firm, and lifted. Mission accomplished: I had my butt subdued, and all in a matter of 21 days.

This is the routine for glutes of three weeks

In each hour-long session, Anthony typically took me through three circuits of three moves each. Some of the exercises required heavier gym equipment, but several of them only used body weight, a kettlebell, or some dumbbells.

Try some of our favorites, shown below. (And one thing: if you notice that your thighs are firmer and more toned. Keep at it).

1. Kneeling side kick
Three-week routine for the transformation of the buttocks

Get into a side plank position, with your left knee and hand on the floor and your upper body raised. Lift your right leg straight up, so it’s parallel to or slightly higher than your right hip.
-Keeping your foot flexed (important!) and your leg straight and at the same height, kick forward as far as you can, and start again.

Repeat for 12 reps total and switch sides.

2. Hydrant with leg extension
The 5 best exercises for glutes.  You have to try them!

– Get on all fours.
-Lift your right knee out to the side so your thigh is parallel to the ground.
-Keeping your foot flexed (again, the key!), bring your leg out until it’s straight. Put your foot back in and place your knee on the ground.

Repeat 12 reps total on the right side before switching to the left side.

3. Kettlebell deadlifts
Three-week routine for the transformation of the buttocks

-Start by standing with your feet shoulder-width apart, arms straight, and holding the kettlebell at the top.
-Bending at the hips and keeping your back flat, lower yourself until the kettlebell almost touches the ground.
-Rotate back up, squeezing your glutes and returning to the starting position.

Repeat for a total of 12 repetitions.

4. Sumo Squats
The 5 best exercises to tone and shape the buttocks

-Dumbbells are optional, but if you use them, hold them just above the tops of your shoulders, with your elbows bent. Stand tall with your feet slightly shoulder-width apart.
-Leaning slightly forward and keeping your back flat, bend your knees and squat down, until your thighs are parallel to the floor. Squeeze your glutes as you do this, pausing at the bottom for the full effect.
-Stand back up and repeat-

Repeat until you complete 12 repetitions.

5. Sumo squat with pulse
Three-week routine for the transformation of the buttocks

-Start with your feet slightly shoulder-width apart and squat down halfway, with your back flat.
-Lower even more, so that your thighs are parallel to the ground.
-Squeeze with your hands.
-Go back up to the middle.

Repeat the operation for a total of 12 repetitions.

6. Glute Bridge
30 day challenge to have a firm butt
  • Lie on your back with your palms flat on the ground and your knees bent (so your legs are off the ground).
  • With the help of your body and legs, rise into a bridge position so your glutes, back, and legs are off the ground (but your feet, shoulder blades, and head don’t move). Hold the position for a few seconds and go back down.

Repeat the exercise for 10 repetitions in total.

7. Donkey kicks
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  • Get down on your hands and knees.
  • Keeping your foot flexed and your knee bent, kick your right leg toward the ceiling so you feel a squeeze on your butt.
Three-week routine for the transformation of the buttocks

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