What if over the next 7 days you can get a lifted booty? Just seven days, and all you need to do is commit to 3 butt exercises.
No expensive equipment or complicated requirements.
This quick 7 day booty challenge will help to lift your booty and firm it up!
You’re going to learn this simple but effective challenge that is designed to help you tone your booty and lift it as fast as possible.
Not every butt exercise routine need to have squat. Sometimes you can change it up as you want to keep your muscles guessing.
Bear in mind that for you to get maximum results you will have to make some changes to your diet for the next seven days.
OK let’s go right into the workouts!
1. Leg Dips
Doing this workout will target your glutes and your thighs at the same time.
Honestly, you’re going to feel the tension in your legs and glutes when performing this move.
But that’s why you will get quicker results. The more tension in your muscles is the more they’ll repair and grow.
How to do it
- Stand up with both hands on your waist.
- Now bend over 30° and only standing on your right foot with your left foot kick back into the air behind you.
- Slowly lower your body until you feel the tension in your right leg. Hold for one second.
- Now push your body back up into the starting position.
- Do the required amount of sets listed on the chart.
2. Twisted lunges
This one is similar to curtsy lunges, the only difference is you will maintain one position.
This is a very effective move to activate your glutes because of the pulsating motion that you will be creating.
How to do it
- Stand up straight but this time with your right foot in front of the left foot.
- Now slowly bend your left leg to form a 90 degree angle.
- Hold the position for one second then push your body back up to the original position while keeping your feet in place.
- Do the required amount of sets as listed on the chart
3. Knee up bridges
This is very similar to the standard bridge exercise. The difference is that you’ll be using one foot to support your hip movement.
How to do it
- Lie down on your back with your hands at your side.
- Now brace your hips with your left foot on the ground while your right leg is lifted in the air.
- Hold the position for one second and then slowly lower your right foot back to the starting position.
- Do the required amount of reps listed on the charts for that specific day.
- It’s not required for this challenge but for those of you who are bit advanced, add these moves to the routine.
Let’s talk about food
For every post that we do about booty workouts food will be mentioned, because surprisingly a lot of people leave out this aspect.
It doesn’t matter how powerful your butt exercises are, if your diet isn’t feeding your muscle growth then you’re basically doing everything in vain.
So let’s go right into those super foods that you should be consuming for this 7 day butt challenge.
Bear in mind that you should be doing this beyond the 7 days to maintain your gains and to get better results.
So you should continue on a healthy diet that incorporate these foods. There are tons of food that you can choose from but let’s just go with the main ones.
Mixed nuts
A girl who wants to get a strong sexy body should be eating nuts regularly. It’s a very filling snack that carries a lot of nutrients.
Good examples are cashews, peanuts, almonds, pistachios and walnuts. They are fantastic sources of protein and have the right amount of calories that you need.
Remember that you can’t build sexy butt muscles without a healthy source of protein and healthy filling snacks.
Try to stay away from the salty ones and go for the unsalted versions as you don’t want to add too much sodium to your diet.
Eating mixed nuts have been proven to boost energy levels and productivity that will help to power you through your booty workouts.
Healthy carbs and whole wheat
You will need those to help with your energy levels also! A healthy dose of carbohydrates is very critical to provide your body with the necessary energy to carry you throughout the day!
If you’re eating white bread then you need to switch it out for the wheat bread instead. Whole wheat foods are packed with fiber that will help keep you filled and is a butt builder.
Sweet potatoes
This is one of the healthiest form of carbs that you can consume. It also provides you with the necessary carbs, vitamin C, vitamin B6 and potassium for your body to build a bigger and firmer butt.
If you plan on eating potatoes as a side during dinner then try to eat sweet potatoes rather than white regular potatoes. Sweet potatoes have healthier carbs than white potatoes.
Tuna
This is another great source of protein that is very convenient. So for those who are busy going to school or working, you can easily make your tuna sandwiches with wheat bread to help boost your protein intake.
It’s very flexible and can be incorporated in many recipes. You can mix it with vegetables, eggs and even slices of avocado.
Avocado
Avocados are delicious, irresistible and the way that they melt in your mouth! Yum!
It’s a great source of healthy fats that is packed with a lot of fiber and potassium, making it a necessary addition to you butt building diet.
You can use it to substitute for mayonnaise in a lot of recipes and can mix it with eggs.
Even though it’s super healthy make sure not to go overboard with consuming it.
It’s good for you but too much of anything isn’t good for you so be moderate.
Eggs
If you dislike other sources such as lean beef or hamburgers then egg is another fantastic source of protein that you should consider.
Instead of frying eggs in the morning try to boil it and use it to make salads, plus it just take a couple minutes to cook.
Quinoa
This food is getting a lot of traction as one of the ultimate bodybuilding foods.
The reason is, it’s high in protein and contains tons of amino acids which is really important for growing your glutes.
They can be prepared easily, add it to your salads or stir fry. You can even use it in your burritos or wraps. They’re delicious and is very filling.
One of the best things about quinoa is that it will not leave you with an uncomfortable bloated feeling.
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