One important part of feeling confident and beautiful is learning to love your body as it is. For many of us, this means learning to love our curves. Partly thanks to body positive movements, bigger, shapelier butts are finally getting the appreciation they deserve.
The gluteal muscles that make up the buttocks are some of the largest and most powerful muscles in your body. However, frequent periods of extended sitting and disuse can cause muscle atrophy, which leads to an unfortunate saggy butt look. Regular exercise strengthens muscles and combats muscle atrophy.
Squats, lunges, deadlifts, leg presses, and stair climbing are all great for targeting the gluteus. Because the gluteus is a muscle, by working it frequently and slowly increasing the weights you use, you can help it grow, which mean this Get a Beautiful Butt in 3 Weeks plan will really deliver on its promise! You’ll end up with a stronger, tighter, bigger butt.
What You’ll Need: Sets of dumbbells ranging from light to medium (5-20 lbs), a gym mat or towel, and a step or bench
What to Do: Below, you’ll find a workout for each week. Repeat the workout 3 times per week. You should continue to do your own upper body, core, and cardio workouts throughout the three weeks.
We have also included videos showing how to properly perform the exercises. Maintaining proper form helps prevent injuries and ensures you’re getting the most out of your workout.
Week 1
- 15 Squats
- 24 Walking Lunges (12 each side)
- 24 Bulgarian Split Squats (12 each side)
- 10 Jump Squats
Rest for 30-60 seconds, then repeat for a total of 3 rounds.
Week 2
- 20 Squats
- 12 Straight Leg Deadlifts
- 24 Walking Lunges (12 each side)
- 50 Donkey Kicks (25 each side)
- 10 Jump Squats
Week 3
- 25 Squats
- 24 Walking Lunges (12 each side)
- 24 Bulgarian Split Squats (12 each side)
- 50 Donkey Kicks (25 each side)
- 15 Jump Squats
Rest for 30-60 seconds, then repeat for a total of 4 rounds.
How To Do The Exercise
The 3 simple exercises and you will get bubbly bigger butt. Do these 3 exercises for approximately a month. And you will notice the unbelievable results. Our butt has three types of muscles and therefore there are three exercises. Each exercise strengthens each muscle. The three magical exercises are as follow.
- Maximus muscle needs lunges work to strengthen it
- Medimus (middle muscle) needs jumping jack work to strengthen it
- Minimus muscle needs squats to work for strengthening it.
1. Jumping Jack
Many trainers use this exercise to warm up their clients. It is perfect for beginners and also strengthens your medimus muscle in your butt. All you have to do is to stand straight and leave your arms free alongside. And then jump in the air by pulling the hands upward.
From standing still and then straight to jumping in the air and then opening the legs it’s a 1 jumping jack. And doing it five times continuously is called a one set. You have to do 5 sets each day at one time.
2. Lunges
