When it comes to strengthening and enlarging the glutes, the first thing that comes to mind is to do squats.
If you really want to grow your butt, you can take part in this fun challenge with us. The idea is to get a nice gluteus after only thirty days. Think about it: you will only need a month to finally have the buttocks of your dreams.
We offer you a real challenge that consists of thirty days of squats and exercise workout routines of all kinds, following which you will rush to the first shop on your way to buy you a nice short, to show your bulging buttocks. You can believe us when we tell you it’s worth it!
What do you have to do? Do only one hundred squats a day, no matter what time of day.
You will see better results if you add these exercise workout routines to your usual program.
If you would like to grow your butt incredibly, without having to do squats, then we have just the perfect exercise routines for you here.
Do not forget to do your squats if it’s the day you’re doing cardio, or even if it’s the one where you work your upper body at the gym!
The only thing you have to do is follow the rules and do not confess to being defeated. At first, a hundred squats a day may seem a little difficult, but trust us, these exercises will quickly become a habit.
You’ll get there fast! You will see that you will not be able to live without, just as you can not leave your house without perfume or brushing your teeth!
1. Basic squats
Nothing’s easier! Stand with your legs a little wider than the width of your shoulders. Lower your upper body and act as if you wanted to sit as low as possible, keeping your knees above your feet.
Make sure you keep the weight of your body on your heel, and so you will contract your glutes.
2. Squats with kick back
By doing a basic squat, kick back every time you get up. Alternate between both legs every time.
3. Sumo squats and variation
Stand with your feet slightly wider than shoulder width. Go as low as possible, keep your back straight and do not move your knees too much; try to keep them above the feet.
To make a variation, perform a sumo squat, lower your arms to the ground when you are in a squat position, then get up slowly and raise your arms, making a circle. When you get up from a squat, raise your body by leaning on your heels.
4. Oblique squats
Stand with your feet slightly wider than shoulder width, and place your hands behind your head. Perform a basic squat.
Get up from the squat position, raise your right leg, bend your knee and stretch your right elbow as if you wanted to touch your knee with it. Repeat on the other side.
5. Jump Squats
Perform a basic squat. As soon as you get up from the squat, jump as high as you can.
6. The narrow squat
Stand with your feet together and place yourself to squat and lower your buttocks as low as you can.
7. Rear Lunge Variation
Be in a standing position with your legs together, then place your right foot far behind your left foot, and go down as if to make a lunge. Alternate the legs.
8. The Classic Lunge
Stand up. Place your left leg behind your right leg and make a crack. Then, place the left foot on one side, move your right leg to the left, and make a crack again.
9. Isometric squat with toe taps
Make a basic squat and maintain the position. Move your left foot to the side and touch the ground with the tip of your foot. Repeat on the other side.
10. Pop Squats
Stand up straight with your legs tight. During the jump, separate the legs (slightly wider than the width of the shoulders), and make a squat by lowering as much as possible. When standing up, join the feet.
How do you keep your body in shape? If you know of another exercise program to tone your glutes, share it with us in the comments! And do not forget to come back at the end of your challenge month to tell us about your experience!