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!


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.


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.

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