Perfect Butt In Just 30 Days

0
81

A perfect butt symbolizes your personality and dedication towards your gym. Many of us want to build a perfect bubble butt but the questions come in our mind is How to build a perfect butt ? or Is there any effective workout program that will help us in building a perfect butt? The answer is yes, we have analyzed the effective exercises that will help you get stronger and perfect butt in just 30 days.

This butt workout will help you strengthen your butt with some effective moves. Stay consistent and work hard, you will start getting results in just 30 days. Before getting started let’s know more about the importance of butt workout.

Want to build muscles? Skinny To Muscular Transformation Program For Free Click Here.

Benefits Of Training Your Butt

  • Stronger Butt- Training your butt daily is the best way to make it stronger. Train your butt at least once a week to get effective results.
  • Improves your Posture- Good posture is important for everyone. A stronger perfect butt helps in improving your body posture.
  • Prevents Injuries- These butt workout also helps in avoid injuries during exercises and also reduces your pain.
  • Builds Strength- It also helps in building muscular strength and improves muscle coordination.
  • Improves Athletic Performance- If you are an athlete then this workout is really beneficial for you. It will improve your athletic performance.

Now we all know about the benefits of training your butt. Let’s get started with a summary of the perfect butt program.

Exercises Sets Reps
Squats 2-3 10-12
Donkey Kicks 3 12-15
Glute Bridge (Single Leg) 3 8-10
Barbell Squats 2 8-10
Side Lunges 3 10-12
Step-Up 2 10-12
Lunges 2 8-10
Single-Leg Deadlift 2 8-10
Fire Hydrant 2  8-10
Single-Leg Lift 2 10-12

10 Best Workout For Perfect Butt

1. Squats

One of the best workouts to strengthen your butt. Squats directly target your lower body and butt muscles. Also, helps in building muscular strength and hypertrophy. Beginners should start squatting without weights. Here is a quick tutorial for this workout.

Level- Beginner/Advanced

How to do

  • Stand straight with your feet shoulder-width apart.
  • Keep your back straight and clasp your hands in front of your chest.
  • Hinge your hips and squat down slowly.
  • Pause at the bottom and return back to the starting position. Repeat.

Complete 3 sets of 10 to 12 reps each.

2. Donkey Kicks

Donkey kicks are the best workout for both stability and toning your butt. It usually focuses on your gluteus maximus- one of the largest of three glute muscles. If you are a beginner then also you can easily perform this easy move. Have a look at its quick tutorial.

Level- Beginners

How to do

  • Lie down on your knee and hands and keep your back straight.
  • Now bend your left knee and raise it towards the ceiling.
  • Pause for a second and then return back. Repeat the same with another leg.

Complete 3 sets of 12 to 15 reps each.

3. Single Leg Glute Bridge

Another glute building exercise that will help you in building strength. Single leg glute bridge targets all the three glute muscles and helps in muscle building. Also isolates your hamstrings and lower back. Focus on slow reps to make this exercise more effective. Let’s have a look at the tutorial of this glute workout.

Level- Advanced

How to do

  • Lie down on your back and keep your hands on your sides.
  • Now lift your left leg upward such that it is perpendicular to the floor.
  • Raise your leg to the top by lifting your lower back portion.
  • Pause and feel the stretch on your glutes. Return back to the starting position.
  • Repeat the same with another leg.

Complete 2 sets of 12, 10 reps with each leg.

4. Barbell Squats

An effective squat variation that will isolate your all the muscles effectively. Barbell squats directly target your quadriceps, calves and hamstrings, and major butt muscles. It is an advanced workout to train your butt and back muscles. Beginners should perform this exercise without weights. Here is a how-to-do a tutorial of this workout.

Level- Advanced

How to do

  • Stand straight with your feet at shoulder-width apart and place a behind your neck.
  • Keep your back straight and breathe.
  • Now squat down slowly and hinge out your hips.
  • Pause and then return back to the starting point. Repeat the reps.

Complete 2 sets of 8 to 10 reps each.

5. Side Lunges

Another amazing workout to get perfect bubble butt in just 30 days. Side lunges will help you isolate your glutes muscles with proper stretch. It also improves your stability and endurance. No weight is needed to perform this move. Here is a tutorial for this workout.

Level- Beginners

How to do

  • Stand straight with your feet hip-width apart.
  • Take a wide step and bend your left knee by pushing your hips back.
  • Pause and then return your legs back to standing position.
  • Complete your reps, switch legs, and repeat.

Complete 2 sets of 8 to 10 reps each.

 6. Step Up

Easy but effective move to get the perfect shape of your butt. Step up isolates your hamstrings and glutes muscles and also helps in building strength and endurance. If you want to build a perfect bubble butt then this workout is best for you. Here is a quick view of its tutorial.

Level- Beginners

How to do

(You need a bench to perform this exercise)

  • Stand in front of a chair with your feet together.
  • Now step up and place your left foot on the chair and stand on the bench.
  •  Pause for a while and then release your hips by bending your left knee to the starting position.
  • Switch the legs and repeat.

Complete 2 sets of 10 to 12 reps each.

7. Walking Lunges

We all know that lunges are one of the best workouts to train our lower body muscles. It also isolates our glute muscles and helps in building perfect shape and strength. Hold the weights in your hand to make this exercise more effective. Have a look at its quick tutorials.

Level- Beginners

How to do

  • Stand straight with your feet shoulder-width apart and grab weights in your hands.
  • Now step forward one leg and bend your body down to stretch your muscles.
  • Now come to the top and step forward the other leg and repeat the same.

Complete 2 sets of 8 to 10 reps each.

8. Single Leg Deadlift

Single-Leg Deadlift is a hip-hinge movement exercise that helps in isolating your back and glute muscles. Stability is necessary to perform this exercise and add weights to make this exercise more effective. Here is a quick tutorial for this workout.

Level- Advanced

How to do

  • Stand straight with a dumbbell in your right hand.
  • Now perform a kickback of your right leg.
  • Slowly lean your upper body forward to make your right leg parallel to the floor.
  • Pause and return back to the initial position. Switch the leg and repeat.

Complete 2 sets of 8 to 10 reps each with proper rest.

9. Fire Hydrant

The fire hydrant is an effective butt workout that isolates your glutes side muscles and forms perfect bubble butt. This exercise is also beneficial for your lower back. An easy tutorial to build a stronger butt. Let’s have a quick look at the tutorial of this workout.

Level- Beginners

How to do

  • Lie down on your hands and knees. Place your shoulders above your hands and your hips above your knees.
  • Now lift your left leg away from your body at 45 degrees.
  • Pause and stretch, return back to the starting point. Repeat the reps.

Complete 2 sets of 8 to 10 reps each leg.

10. Single-Leg Lift

Training your muscles separately is the best way to build them. Single leg lift isolates your lower back, abdominal, and glutes muscles. It also helps in increasing muscular strength and hypertrophy. A basic beginner exercise does not need any weight and you can easily do this at home. Let’s have a look at its tutorial.

Level- Beginners

How to do

  • Lie down on your back and keep your feet together.
  • Raise your legs and upper body upward. Keep your hands on the floor for support.
  • Now lift the left leg to the top and pause for a second.
  • Stretch and return back to the starting position. Complete your reps.

Complete 3 sets of 10 to 12 reps each leg.

 

Conclusion

In this program, we have analyzed the 10 best workouts to get the perfect bubble butt. It includes all the effective exercises that will help you build a stronger butt. Follow this awesome butt workout program for at least 30 days and feel the results. All the best and stay strong.

Want to build muscles? Skinny To Muscular Transformation Program For Free Click Here.

LEAVE A REPLY

Please enter your comment!
Please enter your name here