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Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

Tired of flat, sagging buttocks?

Only one solution:toning and strengthening your buttocks !

If you want a rounded and muscular butt, you've come to the right place!

To have a dream buttocks, all you have to do is take up the challenge of perfect buttocks in 4 weeks !

Yes, it must be admitted, having flat buttocks is not the most attractive thing...

To look sexy and attractive, women, like men, know that it is better to have firm and plump buttocks!

Fortunately, this challenge is super effective for having a perfectly plump buttocks that will turn all heads!

And don't panic, because it only takes 3 exercises and 4 weeks to get a dream butt!

So, ready to take up the challenge to have firm and plump buttocks? Let's go ! Here is the program:

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

Contents
  • The challenge to have rounded buttocks
  • How to have rounded buttocks?
  • Why does it work?
  • Star jumps to strengthen the gluteus maximus
  • How to
  • Lunges to strengthen the gluteus medius
  • How to
  • Squats to strengthen the small gluteus
  • How to
  • 5 sports that help to have rounded buttocks
  • Additional tips
  • Result

The challenge to have rounded buttocks

Day 1: 10 star jumps, 10 lunges, 15 squats

Day 2: 15 star jumps, 15 lunges, 20 squats

Day 3: 20 star jumps, 20 lunges, 25 squats

Day 4: 25 star jumps, 25 lunges, 30 squats

Day 5: 30 star jumps, 30 lunges, 35 squats

Day 6: 35 star jumps, 35 lunges, 40 squats

Day 7: REST

Day 8: 30 star jumps, 30 lunges, 35 squats

Day 9: 35 star jumps, 35 lunges, 40 squats

Day 10: 40 star jumps, 40 lunges, 45 squats

Day 11: 45 star jumps, 45 lunges, 50 squats

Day 12: 50 star jumps, 50 lunges, 55 squats

Day 13: 55 star jumps, 55 lunges, 60 squats

Day 14: REST

Day 15: 50 star jumps, 50 lunges, 55 squats

Day 16: 55 star jumps, 55 lunges, 60 squats

Day 17: 60 star jumps, 60 lunges, 65 squats

Day 18: 65 star jumps, 65 lunges, 70 squats

Day 19: 70 star jumps, 70 lunges, 75 squats

Day 20: 75 star jumps, 75 lunges, 80 squats

Day 21: REST

Day 22: 70 star jumps, 70 lunges, 75 squats

Day 23: 75 star jumps, 75 lunges, 80 squats

Day 24: 80 star jumps, 80 lunges, 85 squats

Day 25: 85 star jumps, 85 lunges, 90 squats

Day 26: 90 star jumps, 90 lunges, 95 squats

Day 27: 95 star jumps, 95 lunges, 100 squats

Day 28: END

How to have rounded buttocks?

In just 4 weeks, this challenge will help you not only firm up your butt, but also tone your entire lower body.

Plus, it's easy because there is only one thing to do:follow the program !

The 3 most effective exercises for toning the gluteal muscles are:

1. star jumps

2. slots

3. squats

Why does it work?

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

These three exercises target the 3 main muscles of the buttocks :

1. the gluteus maximus thanks to the exercise of the star jumps

2. the gluteus medius thanks to the lunges exercise

3. the small buttocks thanks to the exercise of squats

The secret to having well-rounded buttocks lies in the angles you use to work the 3 gluteal muscles.

This is because when you work the gluteal muscles from multiple angles, you not only work the muscles, but also the segments that attach to the skeleton of the pelvis.

Thus, these 3 exercises tone the gluteal muscles and shape them into a nice pair of firm and shapely buttocks.

Star jumps to strengthen the gluteus maximus

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

The star jump is one of the basic exercises for warming up. It is perfect for working the gluteus maximus but also for strengthening the legs. If you are a beginner, this is by far the best exercise to easily start a training session.

How to

1. Get into the starting position:standing with your back straight , arms along the body, feet hip-width apart and contracting your abs.

2. Slightly bend your knees and jump up, spreading your legs. At the same time, raise your arms until your hands touch above your head.

3. Do the opposite movement:jump again, bringing your legs and arms together to return to the starting position.

One complete cycle (gap then return to starting position) =1 star jump.

Lunges to strengthen the gluteus medius

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

The "lunge" exercise requires the muscles of the hips and thighs , with a forward and backward movement of the legs. But it is also an effective exercise to melt away the extra pounds. The forward movement is perfect for shaping the buttocks and toning the entire lower body. A short month is enough to obtain impressive results.

How to

1. Starting position:keep the bust straight , with shoulders back , chest forward and chin up. Contract your abs .

2. Take a step forward with the left foot.

3. Bend both legs until the right knee almost touches the ground and the left knee is at a 90° angle.

4. Straighten up to return to the starting position and do the same movement with the opposite leg.

Squats to strengthen the small gluteus

Take the Challenge:Bigger Buttocks In Just 4 Weeks And 3 Exercises.

The squat requires almost every muscle in the body and is particularly effective in shaping the legs and gluteal muscles. Moreover, it is an exercise that you already do during your daily tasks, without even realizing it. For example, picking up an object from the floor or sitting down and getting up from a chair. Try to go down as low as possible to properly stretch the gluteal and thigh muscles.

How to

1. Stand up with your back straight. The spacing of the feet is slightly wider than the hips and the arms are along the body.

2. Point your toes slightly outward and look straight ahead. Choose a fixed point that you can watch for the duration of the squat.

3. Hold your arms parallel to the floor for good balance.

4. Slowly push your butt backwards, bending both legs.

5. The back must remain straight throughout the movement, with the shoulders brought back.

6. On the descent, push your buttocks up until your hips are lower than your knees.

7. Contract all your muscles well and put the weight of your body on your heels and not on tiptoe.

8. Pause for a few seconds and straighten up to return to the starting position.

5 sports that help to have rounded buttocks

To strengthen the muscles of the legs and buttocks , some sports are more effective than others. To help you have a perfectly sculpted body, favor the following sports:

- run

- cycling

- swimming

- gymnastics

- volleyball

Additional advice

- Eat lots of fruits and vegetables, and focus on lean proteins and healthy fats such as nuts, chicken and fish.

- Try shapewear, like these butt lifters.

- Regularly do jump-squats or other core exercises.

- Put on high-waisted, fitted pants that show off your curves.

- Take part in swimming and other sports that sculpt the gluteal muscles.

- Drink plenty of water.

Result

There you go, now you know the program to have nice firm and plump buttocks in just 4 weeks :-)

I'm sure this challenge will help you and at the end of the month you will be amazed with the results!

In addition to toning the gluteal muscles, these 3 exercises also help to lose weight and strengthen your body.