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

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