How To Transform Your Butt In Just 30 Days

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Fascination with the butt seems to be unwavering, with celebrities showing off the ‘junk in their truck’ with more pride than the fine jewellery they wear. It has led to a surge in desire for a pert derriere, and something that is being named ‘the bubble butt’.

The butt is literally up of a large collection of fat and muscles, the buttocks. Their function is to support the muscles of the thighs (hamstrings), when you need speed. Therefore, they work mainly under pressure, when running, climbing and squatting for example.

While all of this butt-attention may be nothing more than a fad, there is certainly nothing wrong with striving for a strong fit body. No matter what fashion dictates, a strong butt is good to have. Plus, there is no doubt it will look good too. The right exercises will sculpt a beautiful silhouette and shed excess fat in this region.

The Good Human has devised a simple 30 day plan, that if you follow consecutively will put you on the path to butt transformation! The exercises will build, lift and shape your butt, leaving you with the sculpted buns of your dreams!

squats

But before we get into all of that, let’s take a look at the anatomy of these big group of muscles.

Anatomy of the Butt

There are two main groups of muscles, you should be sure to involve all of them in your workout to prevent injury.

Superficial abductors and extenders

These are the group of large muscles, which abduct and extend the femur. Included are the gluteus maximus, gluteus medius, gluteus minimus and the tensor fascia lata.

Deep lateral rotators

The second set of buttock muscles are smaller and more internal. They are required to laterally rotate the femur. They stablise the hip joint by ‘pulling’ the ball of the thigh bone into the pelvis. These muscles are the quadratus femoris, piriformis, gemellus superior, gemellus inferior and obturator internus.

The Gluteus Maximus

This is the one we all know! The gluteus maximus is the largest of the gluteal muscles. This is responsible for the shape of the buttocks, and well toned will develop a pert rounded shape.

The Gluteus Medius

The gluteus medius is an abductor situated laterally. When it is toned, it firms the upper buttocks and creates a curve, noticeable at the small of the back.

The Gluteus Minimus

The gluteus minimus is another abductor situated deeply inside the gluteal muscles, below the gluteus medius. This is the muscle that is responsible for the drooping saddlebags we see in untoned buttocks.butt anatomy

How To Tone The Buttocks

The 30 days challenge involves far more than just squatting. It requires regular exercise of the whole body as well as a healthy balanced diet, this must be done in conduction with the targeted muscle development exercises that we will discuss here.

Tips For The Butt Challenge

  • Before beginning any new exercise regime it is advisable that you visit your regular medical professional to advise them of your plans.
  • Squeeze your buttocks as tightly as you can throughout each exercise. This will increase the effectiveness. Go at your own pace with this, it may feel difficult at first.
  • As we mentioned earlier, the buttocks do not have to work hard in normal daily life, which is why fat often accumulates here. Keep this in mind, and listen to your body’s cues.
  • You will require a yoga mat.
  • You may use moderate weights (dumbbells) of around 8 to 12 lbs
  • Have a bottle of water to hand

 

The Best Butt Exercises

Most of the exercise below are a variation of these main moves that we have broken down below. When done in combination these target both the superficial abductors and extenders and deep lateral rotators. It is very important that these are done correctly. If your form is incorrect you will not get the full benefit for your efforts, and worse, you could cause injury.

Squats

I’d bet you knew that I was going to start with squats. They are simply fantastic at training the lower body, and over time can define the thighs and buttocks. They also help in ways you might not realise, such as improving circulation, helping to correct posture and stimulate digestion too. The great thing is that they are low impact, so can be done by almost everyone. They can also be done on the move, wherever you are at any time – so no excuses!

How to Squat Correctly

  1. Start by standing tall with your feet hips width apart and your arms hanging comfortably at your sides.
  2. Lower your body, at a slow and controlled pace, bending your knees and pushing your hips back. Your body weight should be on your heels.
  3. As you lower down raise your arms out in front for balance.
  4. Make sure that your knees do not go over your toes and keep your spine in neutral. Keep your chest lifted. Your lower body should be parallel to the floor.
  5. Pause for a moment before returning to the starting position.

Note that you may take time before you have deep flexibility. Go at your own pace. If you are already used to working out you can step up the move by squatting with a dumbbell in each hand.

The following videos demonstrate 3 variations of squat that you can try.

Prisoner Squats

Dumbbell Squats

Jump Squat

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Lunges

Lunges provide a complete lower body workout. They shape and tone, increase flexibility in the hip area and strengthen the core. They can also build up a bit of a sweat as the dynamic pushing momentum gives a cardio blast.

How to Perform A Lunge Correctly

    1. Begin by placing your hands on your hips, stand tall with your shoulders relaxed and down.
    2. Step forward with your right leg and lower your body in a slow and controlled manner until your knee is bent at a right angle. The back knee should remain off of the ground.
    3. Pause for a moment before pushing yourself back up to the starting position. Be sure to repeat on the other side.Once again it is important to note that beginners may not be able to lunge deeply at first. For those who are ready for a more advanced exercise, a dumbbell can be held in each hand.

The videos below offer some other alternatives.

Side Lunges

Reverse Lunges

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Glute Kick Backs

These exercises can actually be quite fun! You perform them mostly on your hands and knees so they are low impact – plus they work the buttocks and back legs while engaging your core.donkey kick

How to Perform Glute Kick Backs Correctly

  1. Kneel on the floor or your yoga mat on your hands and knees, with your hands shoulders width apart. Your head should be facing forwards and your knees bent at 90 degrees.
  2. Lift up your right leg until the hamstrings are in line with the back, keeping the bend in the knee.
  3. Pause for a moment before returning to the starting position and then repeating on the other leg.

You can also perform all of the repetitions with one leg first before starting on the other, and even consider trying ankle weights!

The videos below offer some other alternatives.

Plank Glute Kick Back

Donkey Kicks

Hip Raise

Hip raises (or the bridge) are another great way to strengthen the buttocks, and back of the legs, while engaging the core. They are also gentle on the back, which can be a real benefit to anyone with a back injury.

How to Perform A Bridge Correctly

  1. Start by lying on your back on a yoga mat or soft surface. You knees should be bent, with your feet flat on the floor.
  2. Lift your hips off of the floor until your body forms a straight line from your shoulders to your knees.
  3. Pause for a moment here, and then slowly lower your body back to the floor.

A variation of the bridge is to lift a single leg at a time. This s tougher than it sounds!

The videos below offer some other alternatives.

Hip Raise

Single Leg Hip Raise

The 30 Day Programme

So now you know how your gluteal muscles work, the benefits and the best ways of working them. It is surely time to get to the nitty gritty!

The 30 days should comprise of gradually increasing repetitions of exercises which target your buttocks and lower body. As each day passes you should be able to go gradually deeper into the moves, adding variations such as dumbbells as your strength increases. With lunges and kick backs, be sure to complete the repetitions on each leg!

For the best results this should be down in combination with a balanced diet as well as a regular active lifestyle. Always remember to warm up your muscles with a light exercise of your choice (jogging on the spot or skipping are great) and stretch your muscles afterwards. A foam roller is also a good investment to prevent tightness.

Day 1

  • 3 repetitions of squats of your choice – focusing on form!
  • 3 repetitions of lunges of your choice – focusing on form!
  • 3 repetitions of hip raises of your choice – focusing on form!
  • 3 repetitions of kick backs of your choice – focusing on form!

Day 2

  • 4 repetitions of squats of your choice – focusing on form!
  • 4 repetitions of lunges of your choice – focusing on form!
  • 4 repetitions of hip raises of your choice – focusing on form!
  • 4 repetitions of kick backs of your choice – focusing on form!

Day 3

  • 5 repetitions of squats of your choice – focusing on form!
  • 5 repetitions of lunges of your choice – focusing on form!
  • 5 repetitions of hip raises of your choice – focusing on form!
  • 5 repetitions of kick backs of your choice – focusing on form!

Day 4

  • 6 repetitions of squats of your choice – focusing on form!
  • 6 repetitions of lunges of your choice – focusing on form!
  • 6 repetitions of hip raises of your choice – focusing on form!
  • 6 repetitions of kick backs of your choice – focusing on form!

Day 5

  • 7 repetitions of squats of your choice – focusing on form!
  • 7 repetitions of lunges of your choice – focusing on form!
  • 7 repetitions of hip raises of your choice – focusing on form!
  • 7 repetitions of kick backs of your choice – focusing on form!

Day 6

  • 8 repetitions of squats of your choice – focusing on form!
  • 8 repetitions of lunges of your choice – focusing on form!
  • 8 repetitions of hip raises of your choice – focusing on form!
  • 8 repetitions of kick backs of your choice – focusing on form!

Day 7

  • 9 repetitions of squats of your choice – focusing on form!
  • 9 repetitions of lunges of your choice – focusing on form!
  • 9 repetitions of hip raises of your choice – focusing on form!
  • 9 repetitions of kick backs of your choice – focusing on form!

Day 8

  • 10 repetitions of squats of your choice – focusing on form!
  • 10 repetitions of lunges of your choice – focusing on form!
  • 10 repetitions of hip raises of your choice – focusing on form!
  • 10 repetitions of kick backs of your choice – focusing on form!

Day 9

  • 11 repetitions of squats of your choice – focusing on form!
  • 11 repetitions of lunges of your choice – focusing on form!
  • 11 repetitions of hip raises of your choice – focusing on form!
  • 11 repetitions of kick backs of your choice – focusing on form!

Day 10

  • 12 repetitions of squats of your choice – focusing on form!
  • 12 repetitions of lunges of your choice – focusing on form!
  • 12 repetitions of hip raises of your choice – focusing on form!
  • 12 repetitions of kick backs of your choice – focusing on form!

Day 11

  • 13 repetitions of squats of your choice – focusing on form!
  • 13 repetitions of lunges of your choice – focusing on form!
  • 13 repetitions of hip raises of your choice – focusing on form!
  • 13 repetitions of kick backs of your choice – focusing on form!

Day 12

  • 14 repetitions of squats of your choice – focusing on form!
  • 14 repetitions of lunges of your choice – focusing on form!
  • 14 repetitions of hip raises of your choice – focusing on form!
  • 14 repetitions of kick backs of your choice – focusing on form!

Day 13

  • 16 repetitions of squats of your choice – focusing on form!
  • 16 repetitions of lunges of your choice – focusing on form!
  • 16 repetitions of hip raises of your choice – focusing on form!
  • 16 repetitions of kick backs of your choice – focusing on form!

Day 14

  • 18 repetitions of squats of your choice – focusing on form!
  • 18 repetitions of lunges of your choice – focusing on form!
  • 18 repetitions of hip raises of your choice – focusing on form!
  • 18 repetitions of kick backs of your choice – focusing on form!

Day 15

  • 20 repetitions of squats of your choice
  • 20 repetitions of lunges of your choice
  • 20 repetitions of hip raises of your choice
  • 20 repetitions of kick backs of your choice

    Day 16

  • 22 repetitions of squats of your choice
  • 22 repetitions of lunges of your choice
  • 22 repetitions of hip raises of your choice
  • 22 repetitions of kick backs of your choice

Day 17

  • 24 repetitions of squats of your choice
  • 24 repetitions of lunges of your choice
  • 24 repetitions of hip raises of your choice
  • 24 repetitions of kick backs of your choice

Day 18

  • 26 repetitions of squats of your choice
  • 26 repetitions of lunges of your choice
  • 26 repetitions of hip raises of your choice
  • 26 repetitions of kick backs of your choice

Day 19

  • 28 repetitions of squats of your choice
  • 28 repetitions of lunges of your choice
  • 28 repetitions of hip raises of your choice
  • 28 repetitions of kick backs of your choice

Day 20

  • 30 repetitions of squats of your choice
  • 30 repetitions of lunges of your choice
  • 30 repetitions of hip raises of your choice
  • 30 repetitions of kick backs of your choice

Day 21

  • 32 repetitions of squats of your choice
  • 32 repetitions of lunges of your choice
  • 32 repetitions of hip raises of your choice
  • 32 repetitions of kick backs of your choice

Day 22

  • 34 repetitions of squats of your choice
  • 34 repetitions of lunges of your choice
  • 34 repetitions of hip raises of your choice
  • 34 repetitions of kick backs of your choice

Day 23

  • 36 repetitions of squats of your choice – Try a new variation.
  • 36 repetitions of lunges of your choice – Try a new variation.
  • 36 repetitions of hip raises of your choice – Try a new variation.
  • 36 repetitions of kick backs of your choice – Try a new variation.

Day 24

  • 38 repetitions of squats of your choice – Try a new variation.
  • 38 repetitions of lunges of your choice – Try a new variation.
  • 38 repetitions of hip raises of your choice – Try a new variation.
  • 38 repetitions of kick backs of your choice – Try a new variation.

Day 25

  • 40 repetitions of squats of your choice
  • 40 repetitions of lunges of your choice
  • 40 repetitions of hip raises of your choice
  • 40 repetitions of kick backs of your choice

Day 26

  • 42 repetitions of squats of your choice
  • 42 repetitions of lunges of your choice
  • 42 repetitions of hip raises of your choice
  • 42 repetitions of kick backs of your choice

Day 27

  • 44 repetitions of squats of your choice
  • 44 repetitions of lunges of your choice
  • 44 repetitions of hip raises of your choice
  • 44 repetitions of kick backs of your choice

Day 28

  • 46 repetitions of squats of your choice – Add in a deeper variation.
  • 46 repetitions of lunges of your choice – Add in a deeper variation.
  • 46 repetitions of hip raises of your choice – Add in a deeper variation.
  • 46 repetitions of kick backs of your choice – Add in a deeper variation.

Day 29

  • 48 repetitions of squats of your choice – Add in a deeper variation.
  • 48 repetitions of lunges of your choice – Add in a deeper variation.
  • 48 repetitions of hip raises of your choice – Add in a deeper variation.
  • 48 repetitions of kick backs of your choice – Add in a deeper variation.

Day 30

  • 50 repetitions of squats of your choice – Add in a deeper variation.
  • 50 repetitions of lunges of your choice – Add in a deeper variation.
  • 50 repetitions of hip raises of your choice – Add in a deeper variation.
  • 50 repetitions of kick backs of your choice – Add in a deeper variation.

So there you have it! Simply perform one of each of these moves, in your choice of variation each day for 30 days to lift your butt! This will work even better in conjunction with an active lifestyle and a healthy balanced diet.

What are your thoughts? Are you already an active person? We would love to hear from you!

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Comments

  1. The anatomical image is incorrect and should be corrected, as it is misleading.

    The gluteus minimus is NOT distally below the gluteus maximus, it is beneath the gluteus medius i.e. if you could pull off the gluteus medius you would find the gluteus minimus and it is NOT the muscle that contributes to the “saddlebag” of the thighs. Please correct this 🙂

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