Having a perfectly shaped butt is not about genetics. It’s literally about working your ass off. A smart booty workout can take your bum from square to round and beat that out of luck genetics. And this round butt workout challenge is all about that!
If your butt is square, or out of shape, then you should definitely consider this round butt workout challenge. You should be able to see some improvements right from the second week.
Be sure to combine this round butt workout with a healthy, nutritious diet, to speed up the process that gets you a round and lifted butt. Some of the best foods to eat during this challenge are already covered in this article.
This round butt workout challenge is based on the latest scientific studies, so that you’ll get the best possible exercises to reinvent and transform your butt, from square to round in just 4 weeks.
These 5 scientifically proven butt exercises target your bum from all angles. That’s the secret to round and lifted cheeky buns.
Round Butt Workout
This is the best round butt workout challenge ever! It will get your butt from square to round in just 4 weeks.
All you need is to follow these 5 glutes exercises that target the entire bum area: buttocks, inner and outer thighs, quads, and hamstrings.
No special fitness equipment is needed, just a mat maybe and your favorite workout clothes. Also, it can be done even in your room since you don’t need much space.
This round butt workout challenge is simple, easy to follow and one of the most effective butt routines ever designed.
Here are the ultimate glutes moves to get you a round butt:
1. Clamshell Exercise (20 reps with each leg)
Start with 20 reps with each leg in the first week, then gradually increase the number of reps with 10 each week. So in the last week of this round butt workout challenge, you’ll have to perform 50 reps with each leg.
2. Squat Pulse (30 seconds)
Here’s how to do the squat pulses during the 4-week period:
- Week 1: 30 seconds
- Week 2: 40 seconds
- Week 3: 50 seconds
- Week 4: 60 seconds
3. Glutes Bridge (20 reps)
Do 20 reps in the first week, then gradually increase the number of reps with 10 per week. So in the 4th week of this round butt workout challenge, you’ll have to do 50 reps.
4. Lunge (20 reps with each leg)
Here’s how to perform the lunges during the 4-week workout program:
- Week 1: 20 reps with left leg and 20 reps with right leg
- Week 2: 30 reps with left leg and 30 reps with right leg
- Week 3: 40 reps with left leg and 40 reps with right leg
- Week 4: 50 reps with left leg and 50 reps with right leg
5. High Knees (30 seconds)
Start this round butt workout challenge with 30 seconds of high knees in the first week. Then increase with 10 seconds every week, so that you’ll have to do high knees for one minute at the end of this 4-week challenge.
For best results, it is recommended the following weekly schedule:
- Week 1: 5-6 times
- Week 2: 4-5 times
- Week 3: 3-4 times
- Week 4: 3 times
Beginner: 2-3 sets of each exercise per day.
Advanced: 4-5 sets of each exercise per day.
The great part about this challenge is that you can continue to work your butt for more than 4 weeks. Just be sure to increase the number of reps every week. Have fun!
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.