30 Day Booty Bursting Shape And Lift Exercise Challenge

30 Day Booty Bursting Shape And Lift Exercise Challenge

Some of us have to work to get that perfect butt, others have it naturally. If you’re in the first group you should definitely try this program and after you finish it the results will be amazing.

These simple tips will help you get that perfectly toned butt you’ve always dreamed of.


First of all, you need to consume food that is high in protein. Around 15-30g of protein per meal. Also, you can include drinking protein shakes to help you in the process.

Natural sources of good proteins

Such foods include eggs, tuna, turkey, chicken, salmon, tilapia, legumes, cottage cheese, lean red meat, beans and legumes, fish and protein powder.


In order to maintain good musculature consume quinoa, any whole grain cereal, sweet potato, brown rice and oats.


Include foods that contain fats, we recommend you to eat sh oil, extra virgin olive oil, almonds, walnuts, and peanut butter.


Vegetables contain anti-oxidants and essential nutrients for our body. You can eat them as much as you want. Such vegetables are broccoli, spinach, tomatoes, kale, any green vegetables.


Exercising is very important when it comes to toning body parts.

Take up the butt Challenge and tone up your butt and thighs. This workout is easy to follow and you see results fast!

Butt Workouts for Women that Work

Split Squat

Single-leg exercises are a great way to train. Not only can you use less weight (making it more convenient for a home workout), but you also recruit more core muscles and address any muscle imbalances in each leg. Split squats with dumbbells are a great alternative to traditional barbell squats, making it one of the best butt exercises and one of our favorites.

Split Squat

First, you need to grab a pair of dumbbells and find a bench or stable surface of a similar height and then to stand a few feet in front of the bench. And then you need to bring your right leg back so your toes rest on the surface of the bench while you remain standing on your left leg and next you need to keep your torso straight.

Then you need to bend your left leg to lower your body straight down and make sure that your left knee doesn’t bend over your toes. But, if it does, you need to move your left foot forward and then as you lower down, your right knee will bend toward the floor. And next, before it touches, you need to contract the glutes and quads in your left leg to stand back up.

Complete all of the reps on the left side before switching your stance and repeating it for the right side.

Sumo Kettlebell Deadlift

The sumo kettlebell deadlift is a move you should add to all of your butt workouts, not just our 30 day butt challenge. This move targets not only your glutes, but also your inner thighs, quads, back and core.

Sumo Kettlebell Deadlift

Take a wide stance (slightly wider than shoulder width) with your toes turned slightly out. Place a kettlebell on the ground between your heels.

Hinge at the hips and reach for the kettlebell. Drive your feet into the floor and pull the weight up with you until you’re standing straight again.

Lower the weight back down and repeat without letting go of the handle between reps

Single-Leg Romanian Deadlift (RDL)

Single-Leg Romanian Deadlift (RDL)

First, you need to hold a 20 pounds kettlebell in your left hand and lift your right foot slightly off the ground, so this is the starting position.

Then keep your back straight, lean your entire upper body forward. Then raise your right leg and maintain your right leg in line with your body. Remember that the kettlebell should be closer to the floor.

And next with your back straight, return to the starting position. So, at this time one rep is done. And if you want to make this exercise more challenging, don’t touch the floor with your right leg as you go through your reps.

The 2 Week Diet


First, you need to stand in front of your bench or a chair and place your right foot in the center of the seat and with your hands, hold a barbell behind your head, right above the shoulders, so this is the starting position.

Then step up onto the bench and bring your left knee forward and up.

Next, you need to lower yourself back to the starting position, with the foot landing quietly. And then switch legs and repeat to complete one rep.

Glute Bridges

Glute Bridges

Lay down on the ground with your palms facing down and your feet static on the floor. Lif your body by using your feet and hips.

Single-Leg Glute Bridges

Single-Leg Glute Bridges

Start the exercise by laying down on your back and your feet should be placed flat on the floor and your knees need to be bent.

Then make a movement by raising your left leg in a straight position and above you, so that you will point your toes to the ceiling and at this position, your left knee needs to be position over your left hip.

Next, try to stay in this position for about 10 seconds and then you may return to the starting position.

Bodyweight Squats

Bodyweight Squats

Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.

Source: Gym Guider

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