21-Day Butt-Lifting Challenge

How to shape and tone your butt in just 3 weeks?

In this article today, we will show you a challenge that lasts a few minutes for each day, does not require equipment, and is simple enough even for those who begin the practice for the first time. Because the shapely, rounded, perky tush not only gives you confidence in your gym and bathing suit. And it also tones your back with back exercises, which will make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb or play sports.

Getting started:

-So, the challenge consists of five basic exercises. And that’s direct your glutes and thighs and during the challenge, you will increase the number of reps you do on each exercise. And eventually you will work up to three sets of 15 reps for each exercise, and below is the explanation of how to do each of the five exercises, followed by the plan itself and if in the challenge it sometimes looks too easy, go ahead and increase the number of reps, or repeat the circle for another round.

So all you need to do is follow this 21-day plan below and remember every second day is a rest day to give your muscles a chance to regenerate and also if doing one foot at a time, so that number of reps of each side, for example, for the first exercise, the only one, will make eight complaints on each side for a total of 16 reps and also after everyday training, stretch your glutes by doing Figure four.

1. Single-Leg Squat


First, you need to stand firmly with both feet together and then put weight into your left leg and lift your right leg into the air and next keeping the leg lift, you need to bend the left knee into a squat and then straighten the leg to complete one rep.

2. Pulsing Plié Squat


First, you need to start in a wide squat with the toes turned out and heels should be directly below your knees and then place your hands on your hips, keeping your shoulders over your hips and your back in a vertical line. And then while holding this position, in a pulsing fashion, you need to quickly lower. And then raise your hips one inch to complete one pulse, but do two pulses that are equal to one rep.

3. One-Legged Reverse Plank Bridge


First, you need to begin seated with your hands behind you and fingers pointed away and then you need to press the heels of your feet. And then your hands need to be into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees and next to raise the right leg into the air. After that, you need to keep the arms straight and then lower your pelvis toward the ground and lift it back up to complete one rep.

4. Superman Lift (you also need to do it after everyday training to stretch your glutes)


First, you need to lie on your belly and then engage your abs and extend your arms straight out in front of you and next to lift your legs, arms, and chest off the floor as high as you can. You need to extend the fingertips away from the toes and then to lower the legs, arms, and chest to one inch above the ground and this completes one rep.

5. Donkey Kick

giphy (1)

First, you need to start on all fours. And then with your hands directly under your shoulders and your knees directly under your hips, you need to keep your right knee at a 90-degree angle. And then as you slowly raise your leg behind you until your thigh is almost parallel to the floor. And next, you need to pulse your flexed foot toward the ceiling by squeezing your glutes. Your back needs to remain perfectly still in a neutral spine and the motion needs to be small and controlled with the muscle doing the work. And not momentum and then you need to return to the start position to complete one rep.


Source: Train Hard Team

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