In this article, we’re going to present you several exercises that will help you shape and tone your butt in only 3 Weeks! This is something almost every woman wants: to have a well-shaped, rounded, perky butt. It makes you feel great and full of self-confidence in a bathing suit, yoga pants etc.
The butt exercises we’re presenting you here will also improve your whole active lifestyle no matter if you cycle, run, swim, climb, dance, or play sports. You only need several minutes a day for them. You don’t need any equipment and they’re super-easy!
Here, we’re offering you a challenge of five basic exercises that have your glutes and thighs as the main target. You’ll notice that you will increase the number of reps for each exercise in time and you’ll eventually manage to do up to three sets of 15 reps for each exercise. We’re offering you an explanation for all of the exercises along with the plan. If you think that the challenge is too easy for you, feel free to increase the number of reps, or repeat the circuit for another round!
Do this exercise by standing firmly with both feet together. Put weight into your left leg. Then, lift your right leg into the air.
PULSING PLIÉ SQUAT
Start this exercise in a wide squat with the toes turned out. Your heels should be directly below your knees. Put your hands on your hips, while you’re keeping your shoulders over your hips and your back in a vertical line. While you’re holding this position, quickly lower and raise your hips one inch to complete one pulse in a pulsing fashion. You should know that two pulses equal one rep.
ONE-LEGGED REVERSE PLANK BRIDGE
Start this exercise while you’re seated with your hands behind you and your fingers are pointed away. Press the heels of your feet along with the hands into the ground while you’re raising your pelvis off the floor.
It should be in line with your shoulders and knees.
Then, raise your right leg into the air. Lower your pelvis toward the ground while you’re keeping your arms straight.
After this, lift it back up to complete one rep.
For this exercise, you should lie on your belly, engage your abs, and extend your arms straight out in front of you.
Then, lift your arms, legs, and chest off the floor as high as you can while at the same time you’re extending the fingertips away from the toes.
In the end, lower the arms, legs, and chest to one inch above the ground. This means that you’ve completed one rep.
Start the last exercise on all fours. Your hands should be directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle while you’re slowly raising your leg behind you. Your thigh should be almost parallel to the floor.
Pulse with your flexed foot toward the ceiling by squeezing your glutes. Keep your back perfectly still in a neutral spine. This motion has to be small and controlled with the muscle doing the work.
You’ll complete one rep while you’re returning to the start position.
Here’s our 21-day plan below, too. You’ll notice that you have rest every other day so that you can rest your muscles and offer them a chance to rebuild and become stronger. If the exercise is for one leg at a time, you have to do that number of reps on each side. For example, for the first exercise – the single-leg squat, you’ll be doing eight reps on each side for a total of 16 reps. After every workout for each day, make sure you stretch your glutes with the help of Figure Four.