1/ This 7-minute butt workout will have you sculpting your butt in record time.
The gluteus maximus is the largest muscle in your body, but luckily you don't need to dedicate an anaconda-sized portion of your workout to addressing it.
Like most things in fitness, sculpting your butt is more about effective, targeted exercises than logging endless minutes and miles in the gym.
That's where this 7-minute butt workout comes in. Here, fitness trainers Pace & Go share these foolproof HIIT moves that will sculpt and tone your booty in the time it takes you to question (or admire, whichever you prefer) Kim Kardashian's latest fashion choices.
2/ 30 Day Squat Challenge: One Month to Get a Better Butt
We've put together the ultimate 30-day squat challenge, with 12 squat exercises that firm and tone.
When it comes to butt-sculpting moves, there's no better, more effective exercise than the squat. Seriously. This exercise targets not only your glutes, but also your thighs and core.
So when we decided to come up with a program that would help you look great in your bikini, we knew it could only be this 30-Day Squat Challenge.
Follow this plan alongside your regular workout (even on running or lower-body days), except on the last day, when you'll combine all the moves for a complete butt boot camp (see below for a full breakdown).
Learn how to master correct squat form, and let's get started.
The 30-Day Squat Challenge Tracking Schedule
30-Day Squat Challenge Exercises
Basic Squat
First, you need to master a classic squat.
Squat with Kickbacks
“This variation works your glutes right off the bat,” says Kim.
Sumo Squat
This variation helps you keep your torso lifted throughout the exercise, while paying special attention to your glutes.
Sumo Squat with Extension
“Adding the reach works your calves,” Kim says. “It also gets your heart rate up.”
Oblique Squat
Even a classic squat works your core, but this oblique squat takes your ab workout to the next level.
Jump Squat
Kim likes this variation because it works on shoulder mobility.
Narrow Squat
This position prepares you for the pistol squat that follows.
Pistol Squat
“Your glutes are forced to work harder as you straighten up and push your hips forward,” Kim says.
Curtsey Squat
These next two moves play with different planes of motion. First, you move laterally in this squat
Split Squat
Then you move into a front-to-back motion in the split squat, Kim explains.
Isometric Squat with Toe Taps
Kim calls this "booty burn" because your muscles have less time to rest.
Pop Squat
“Adding the pop squat allows your legs to breathe after the isometric squat, flushing out lactic acid, while adding some cardio.”
3/ The last Superset challenge
On the last day of this 30-day squat challenge, combine each movement together for the following superset workout:
Superset 1
- Basic Squat: 5 reps
- Kickback squat: 5 reps on each leg
Repeat once
Superset 2
- Sumo squat: 5 reps
- Reaching sumo squat: 5 reps
Repeat once
Superset 3
- Oblique Squat: 5 reps
- Jump Squat: 5 reps
Repeat once
Superset 4
- Narrow Squat: 5 reps
- Pistol Squat: 5 reps on each leg
Repeat once
Superset 5
- Curtsey squat: 5 reps on each leg
- Split squat: 5 reps per leg
Repeat once
Superset 6
- Isometric Squat with Toe Taps: 5 reps per leg
- Pop squat: 5 reps
Repeat once
4/ How to do squats: 6 reasons why you are not doing the right squats
Squats are one of the best exercises you can do, at least if you do them correctly.
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The problem: Your shoulders and back are relaxed.
Without proper tension in your shoulders and back, your entire squat collapses: You round your back, lose control, and, in addition to lifting less weight, you increase your risk of injury, says strength coach Ryan B. BPJEPS. Basically, your body forgets how to squat.
The solution:
Draw your shoulder blades down and together. This simple change will engage your core and keep your body from sagging, says Ryan B.
You'll be amazed at how much stronger you'll feel. Plus, by squeezing your shoulder blades together, you create a little shelf on the back of your shoulders, perfect for a barbell.
If you're doing back squats (having a barbell behind your shoulders), focus on pulling the bar into that little shelf. This will help keep your shoulder blades tight throughout the movement, he says.
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The problem: Your knees are falling toward each other.
Sagging knees are a telltale sign that your outer thighs aren't strong, Ryan says. And if you let your knees sag, you'll only exacerbate muscle imbalances.
The solution:
Anchoring your feet to the ground can help keep your knees where they need to be, he says. Adopt a "tripod" position, making sure your weight is distributed evenly under your big toe, little toe, and heel.
Next, pretend you're trying to spread the floor between your feet. Push your feet into the floor and out to the sides. Your feet shouldn't actually move, but you should feel some tension in your hips.
This will give you a little more stability so your knees don't cave in, Ryan says.
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The problem: You never squat below parallel.
“There’s a big misconception that squatting below parallel is bad for your knees. That’s completely false,” Ryan says. “If you don’t have knee problems, deep squatting is perfectly healthy and can even make your knees stronger.”
Additionally, deep squats work parts of your glutes that shallow squats don't.
The solution:
Squat as low as you comfortably can. The ideal depth will be different for every woman. But as a general rule, you should squat until the top of your thigh is just below your knee, Ryan says.
In the meantime, as long as you feel comfortable and in control, you can go even lower, says Romain, BPJEPS AGFF Sports Coach. Just remember that squats should never hurt. If they hurt, it's because your body is telling you to change the way you're doing them.
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The problem: You've only tried one type of squat.
Squats come in all shapes and sizes, and so do the women who do them, Ryan says. You have back squats, front squats, goblet squats, plyometric squats, and the list goes on.
The solution:
Mix up your variations for maximum results. While each type of squat works wonders for your lower body, each variation focuses on different muscles, like the hamstrings or gluteus medius (side butt).
Do a few variations each week and you'll get the benefits of all the variations, he says. Start with these three squats to get a strong, firm butt.
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The problem: You do squats once a week.
The fewer squats you do, the longer it will take you to see results, both in terms of muscle sculpting and fat burning, according to Ryan.
Squats are incredibly effective: They work more muscles and burn more calories than any other movement.
The solution:
Do squats two to three times a week. To find a happy medium between undertraining and overtraining, aim for squats two to three times a week, he says.
One day, lift heavy weights for just a handful of reps. One day, lift lighter weights for a dozen reps. If you decide to add a third day, try a different squat variation, he says.
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The problem: Your knees extend way past your toes.
The further your knees extend past your toes, the more stress you put on your knee joints. If you have sensitive knees, that can be a sign of injury, Romain says.
The solution:
Keep your knees in line with your toes. While it's perfectly normal for your knees to extend an inch or two past your toes, keeping them behind your toes is an easy way to make sure you don't go too far forward, he says. "Ideally, your hips should go back as much as your knees go forward," Kim says.
5/ What exercises can I do to get rid of a flat butt?
Question :
“My butt is flat. How can I make my butt look fuller or plumper?”
Expert Answer
Do some cardio on an incline to burn and tone. You'll work your hips and glutes. Plus, tackling a killer hill routine sculpts your legs and tones your booty.
Try these exercises:
Jump on a stepmill (the gym's rotating staircase) or climb the stairs - they offer steeper climbs, equivalent to a 62% incline on a treadmill, according to Gérald, a BPJEPS-certified sports coach with a D rating. "Even step-ups on a bench or a hilly hike are useful."
Most helpful answers from the community
"Let me try to explain what I do! I lean forward and balance on one hand against a couch or something. Then I kick back, high and to the side, like a frog!
The key here is to allow for some sort of drop, like a micro squat with the grounding leg. You know you've done it right when you feel a burn in the cheek of the lifted leg and through the grounding leg.
Does this make sense? It works quickly, in just two minutes per side per day. You get that standing back and sculpted look."
"For about 6 months now I have been using a chair to get up and down (100x per leg) four times a week, and my butt has never looked better!
My boyfriend noticed it recently too, but since I haven't gained any weight, he couldn't figure out how I got such a round little butt! It's also a great cardio workout."
"I teach fitness classes and have been for years, in addition to being a certified personal trainer. Squats, lunges, and kickbacks work wonders for sculpting a beautiful rear :)
Likewise, deadlifts, by focusing on squeezing the glutes and hips forward at the beginning of the movement, can create a significant lift! Good luck, and don't be afraid to go all out on the weights!"
"I got an incredible butt doing kettle bell workouts. The combination of cardio and resistance with free weights lifted my flat stomach, slimmed my core, and gave me rock hard legs.
The one ingredient that everyone overlooks when it comes to getting a great butt is losing belly, back and side fat. By tightening your midsection, you will bring out the muscular development in your butt."
If you liked this article and it helped you sculpt your glutes simply and quickly. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Wellness articles, take a look at the glute exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .
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