A beautiful booty? Tighter tush? Gorgeous glutes? Let’s face it, everyone wants a better butt. But is it possible? Of course, it is! That’s why we’re kicking off our 2 weeks To A Better Butt Challenge! If you are willing to put in just a few minutes a day for the next 14 days, you’ll be on your way to a better backside. Bonus: your glutes are the biggest muscles on your body, so working those babies not only gives you a better shape but burns a bunch of calories too.
The challenge is super simple: when you sign up for our challenge, you’ll be able to download the Better Butt Checklist with the 3 butt moves you’ll perform every day for 14 days. You’ll start with just 10 repetitions for each move and add reps each day of the challenge. You’ll also receive Challenge-exclusive emails with tips to keep you going and access to one free GHU TV workout video (targeting the tush or lower body) every other day. By the end of the challenge, believe me, you’ll know your rear end is there!
These 14 days will show you that with consistency you can strengthen and tone your lower body. When you work your muscles, the muscle fibers get stressed and if you combine that work with healthy eating, you will get stronger. If you continue on after the 14 days (we are cheering for you!) then as your body adapts to stress, you’ll likely hit a plateau where the benefits of these exercises will begin to diminish. When this happens, it’s time to change it up by increasing weight (adding dumbbells) and/or changing exercises. Peruse our workouts at Get Healthy U TV to get new ideas (We love the Butts and Gutts workout!)
Better Butt Workout
The moves are shown in the following video and also with pictures and descriptions below. (We included one bonus move in the video: squat jumps! If you ever want to add it to your daily workouts, feel free to do so!)
Then just click to download the chart, follow the plan, check the box when you’re done, and share with your friends on Facebook or Twitter using the hashtag #14DaysToABetterButt. So let’s get started! This should take about 10 minutes of your day; it’s a small price to pay for a better backside.
1. Pass-Through Lunge
A) Stand with feet hip-distance apart. Step right foot behind and lower slowly to a lunge until both legs are at a 90-degree angle.
B) Then lift the right leg up and let it float slowly to the front, lowering again to 90-degrees.
C) Now push your right foot up again and float it behind you as you did the first time. After doing the number of reps listed on the chart, switch legs and repeat.
Related: Stability Ball Butt Blaster Workout
2. Side To Side Squat
A) Start standing with feet hip-distance apart and sit back into a squat position by bending the knees.
B) Keep your abs tight and your spine long, keeping chest and eyes up. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction. Continue squatting side to side, staying low throughout.
3. Cross-Behind Lunge
A) Begin standing with your feet hip-distance apart.
B) Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted to keep your weight in the front leg. Step back to starting position and repeat on the other side. Keep alternating right and left for the number of reps listed on the chart.
Download or print your checklist here!
Want to save this challenge for another time? #PinForLater!
Potatoes on July 17, 2017 at 10:50 AM
Thanks! I will start today❤
fs1998 on January 28, 2017 at 4:12 AM
Do these exercises help get rid of cellulite? Thanks
Chris Freytag on January 30, 2017 at 10:35 AM
Some of them can help, but check out this article talking about specific exercises to reduce cellulite: https://gethealthyu.com/7-best-exercises-to-reduce-cellulite/ :)
Hallie Patton on August 13, 2016 at 12:38 AM
Great post. Thanks for sharing.
Mohammadreza on June 10, 2016 at 4:08 PM