Wed. Aug 17th, 2022

If you are reading this article, you are ready to start training. At first, your buttocks will be quite sore the next day, but if you want results keep reading.

Remember that one session of this challenge is not enough to give you visible results and the only way you will see a change is if you commit to these exercises. Do them several times a week. At least for 28 days or a month.

These are the exercises of the challenge. Do them all several times a week.

SQUATS

Squats engage your glutes and quads, the two main muscles for an hourglass figure, and they’re also good for circulation, which helps fight cellulite.

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First of all, you have to stand with your feet shoulder-width apart, keep your back straight and roll your shoulders back.

Second, you have to squat by bending your knees at a 90-degree angle, keeping your back straight and your chest lifted. Then hold for a second and start going back to the starting position. If you want to make this more challenging grab some small dumbbells.

Do 20 reps.

LUNGES

This is an exercise that you can do anywhere. You can do it in your yard, or around your house, at the entrance of your house, etc. You can also get some small dumbbells for more of a challenge. This exercise will give you a total body workout. And it will also focus on the glutes.

First of all, you have to stand with your feet shoulder-width apart. You have to keep your arms at your sides holding the dumbbells, palms facing inward.

Second, you have to lunge forward with your left foot. And then bend your knee at a 90-degree angle, and lower until your right knee almost touches the ground. You have to make sure that the left foot moves far enough away to prevent the knee from going off the ball of the foot.

And third, as you push through your left heel, you need to rise up to a standing position and stick your right foot out to do a lunge. Next, switch your legs quickly and you have to repeat the movement of walking forward in the form of a lunge.

Do this exercise for 1 minute.

DONKEY KICKS

This exercise will shake your butt and engage your hamstrings and glutes, making it a great butt exercise.

First of all, you have to get on all fours and keep your hands directly below your shoulders and your knees directly below your hips.

Second, you have to keep your right knee at a 90-degree angle while lifting your leg from behind in a slow motion. This is until your thigh is almost at ground level.

So drive your flexed foot up by squeezing your glutes and you need to make a small, controlled movement with the muscle doing everything without the help of momentum. And then return to the starting position.

You have to do this 20 times with both legs.

SIDE LUNGES

This exercise will target your glutes and hip muscles and if you want to know if this exercise is any good, it’s when your legs are shaking.

First of all, you have to start in your neutral standing position. Hold the dumbbells at your sides and keep your feet about shoulder-width apart. Next, roll your shoulders back and down a bit and then lift your chest.

Second, you have to step with one of the feet to the side and bend the leg in a lunge. You have to keep your knee behind your toes.

Then keep the other leg straight and chest up, you may want to lower your chest but don’t. If it helps, look straight ahead and keep your shoulders back.

And third, you need to lunge to the other side first by pressing through your heel to your standing position and sending the other leg out to the side. The farther you go, the deeper you have to stride.

You have to do this 20 times with both legs.

GLUTE BRIDGES

You’ve come this far with the exercises, you should be proud of yourself, but you have more to go.

Because these glute bridge exercises pack a punch.

First, lie down with your knees bent. Next, keep your feet on the ground and place a dumbbell between your hip bones. Hold it there with your hands throughout the movement and make sure your shoulder blades are tucked under and your neck feels comfortable.

The second thing to do is, as you exhale, drive through your heels and squeeze your glutes to come up, but don’t use your back to help you come up.

So you should feel the tension in your quads, glutes, and hamstrings. You have to stop going up when your hips line up with your thighs and torso. Then inhale and begin to slowly release the downward motion until your pelvis touches the ground. And then do the next repetition.

You have to do this 30 times.

HYDRANTS

“Start on all fours, with your knees just below your hips and your hands just below your shoulders.

Keep your back and neck straight and look straight ahead. Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position. When you finish, repeat the exercise on the opposite side.”

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