Perfect Butt in 3 Weeks

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The confidence of every person is very important, and most of the times are linked to their appearance. As nobody is perfect, people should learn to love their bodies as they are. Most of the women pay a great attention to the shape of their butts and tend to find the way how to have it well-formed.

The gluteal muscles are most powerful and some of the largest muscles in your body. As the lifestyle of the people such as frequent periods of extended sitting and disuse can cause muscle atrophy and leads to an unfortunate saggy butt look.

To prevent that condition, regular exercises can strengthen muscles and combat muscle atrophy. So, you can perform squats, deadlifts, lunges, stair climbing and leg presses, which are all great for targeting the gluteus. The gluteus as a muscle can grow, by working it frequently

The result is – a stronger, tighter and bigger butt.

Equipment needed:  Sets of dumbbells (5-20 lbs), step or bench and a gym mat or towel.

How to Do:

–           Below, you’ll find a structure for each week.

–           Perform the workout 3 times per week.

–           Combination with an upper body, core, and cardio workouts during the three weeks is welcomed.

Week 1

Squats – 15

Jump Squats – 10

Bulgarian Split Squats – 24 (12 each side)

Walking Lunges – 24 (12 each side)

Perform 3 rounds with a rest of 30-60 seconds

Week 2

Squats – 20

Walking Lunges – 24 (12 each side)

Straight Leg Deadlifts 12

Jump Squats – 10

Donkey Kicks – 50 (25 each side)

Perform 3 rounds with a rest of 30-60 seconds

Week 3

Squats – 25

Bulgarian Split Squats – 24 (12 each side)

Walking Lunges – 24 (12 each side)

Jump Squats – 15

Donkey Kicks – 50 (25 each side)

Perform 3 rounds with a rest of 30-60 seconds