30 Day Challenge To Get Bigger Buttocks With 3 Exercises

Tired of having flat and sagging buttocks? There is only one solution: tone up and build up your buttocks!


If you want bulging and muscular buttocks, you’ve come to the right place! To have dream buttocks, all you have to do is take the perfect buttocks challenge in 4 weeks!

Yes, we have to admit it, having a flat butt is not the most attractive thing…

To look sexy and attractive, women, like men, know that it’s better to have a firm and plump butt! Fortunately, this challenge is super effective in getting a perfectly bouncy butt that will turn all the heads!


And don’t panic, because all it takes is 3 exercises and 4 weeks to get a dream butt!

So, are you ready to take on the challenge of getting a firm, plump butt? Here we go!

Here is the program:


The challenge to get a bulging butt

On the first day, you’ll do 10-star leaps, 10 lunges, and 15 squats.
Jumping 15 stars, lunging 15, and squatting 20 on Day 2
On the third day, you will do 20-star leaps, 20 lunges, and 25 squats.
On the fourth day, you’ll do 25-star leaps, 25 lunges, and 30 squats.
Five hundred and thirty-star jumps, three hundred and fifty-five lunges, and three hundred and fifty-five squats on day five.
35-star leaps, 35 lunges, and 40 squats on Day 6.
The Seventh Day: A Day of Relaxation
Eighth day: thirty-star leaps, thirty lunges, and thirty-five squats
On the ninth day, you will do 35-star leaps, 35 lunges, and 40 squats.
Tenth day: 40-star leaps, 40 lunges, and 45 squats
Workout for Day 11: 45-star leaps, 45 lunges, and 50 squats
There were fifty-star jumps, fifty lunges, and fifty-five squats to be done on Day 12.
On the 13th day of the challenge, you will do 55-star leaps, 55 lunges, and 60 squats.
14th day: REST 15th day: 50-star jumps, 50 lunges, 55 squats
Star leaps 55, lunges 55, squats 60: Day 16.
On day 17, we did 60-star leaps, 60 lunges, and 65 squats.
Exercises for Day 18 include 65-star leaps, 65 lunges, and 70 squats.
19th day: 70-star leaps, 70 lunges, 75 squats
Twenty-First Day Workout: Seventy-Five Star Jumps, Seventy-Five Lunges, Eighty Squats
The 21st day is a day of REST
Squats, lunges, and star leaps totaling seventy on day 22.
On the 23rd day of the challenge, you will do 75-star leaps, 75 lunges, and 80 squats.
On day 24, you should do 80-star leaps, 80 lunges, and 85 squats.
Exercises for Day 25: 85-star leaps, 85 lunges, and 90 squats
Exercises for Day 26 include 90-star leaps, 90 lunges, and 95 squats.
On Day 27, you will do 95-star leaps, 95 lunges, and 100 squats, and on Day 28, you will be done.

How to get a Bigger butt?

In just 4 weeks, this challenge will help you not only firm up your buttocks but also strengthen your entire lower body. Plus, it’s easy because there’s only one thing to do: follow the program!

The 3 most effective exercises to shape your buttocks are:

  1. star jumps
  2. lunges
  3. squats

Why does it work?

These three exercises target the 3 main muscles of the buttocks:

  1. the gluteus maximus with the star jumps exercise
  2. the gluteus medius with the lunge exercise
  3. the small buttocks with the squat exercise

The secret to having a well-rounded buttock lies in the angles you use to work the 3 buttock muscles.

When you work the gluteal muscles from different angles, you are not only working the muscles but also the segments that attach to the pelvic skeleton.

Thus, these 3 exercises tone the buttocks muscles and shape them into a nice pair of firm and shapely buttocks.

Star jumps to build up the buttocks

The star jump is one of the basic exercises to warm up.

It is perfect for working the gluteus maximus but also for strengthening the legs.

If you’re a beginner, this is by far the best exercise to easily start a workout.

How to do it

  1. Get into the starting position: stand with your back straight, arms at your sides, feet hip-width apart, and contract your abs.
  2. Bend your knees slightly and do a jump with your legs apart. At the same time, raise your arms until they touch your hands above your head.
  3. Do the opposite movement: jump back up, tightening your legs and arms to return to the starting position.

One complete cycle (gap and then back to starting position) = 1-star jump.

Lunges to strengthen the gluteus medius

The exercise of “the lunge” solicits the muscles of the hips and thighs, with a movement of the legs forwards and backward.

But it’s also an effective exercise to melt away excess weight.

The forward movement is perfect for shaping the buttocks and toning the entire lower body.

A short month is enough to obtain impressive results.

How to do it

  1. Starting position: keep your torso upright, with your shoulders back, chest forward, and chin up. Tighten your abdominal muscles.
  2. Take a step forward with your left foot.
  3. Bend both legs until the right knee is almost touching the ground and the left knee is at a 90° angle.
  4. Straighten to return to the starting position and do the same movement with the opposite leg.

Squats to build up the small gluteus maximus

The squat involves almost every muscle in the body and is particularly effective for shaping the legs and buttocks.

Moreover, it is an exercise that you already do during your daily tasks, without even realizing it.

For example, picking up an object from the floor or sitting down and getting up from a chair.

Try to get as low as possible to stretch your buttocks and thigh muscles.

How to do it

  1. Stand with your back straight. Feet are slightly wider apart than your hips and your arms are at your side.
  2. Point your toes slightly outward and look straight ahead. Choose a fixed point that you can look at for the duration of the squat.
  3. Extend your arms parallel to the floor for good balance.
  4. Slowly push your buttocks back, bending both legs.
  5. The back should remain straight throughout the movement, with the shoulders pulled back.
  6. On the way down, push your buttocks until your hips are lower than your knees.
  7. Tighten all your muscles and put your body weight on your heels, not on your toes.
  8. Pause for a few seconds and straighten up to return to the starting position.

5 Sports That Help Build a Bulging Butt

When it comes to strengthening leg and buttock muscles, some sports are more effective than others.

To help you get a perfectly shaped body, focus on the following sports:

  • Running
  • Cycling
  • Swimming
  • Gymnastics
  • Volleyball

Additional tips

  • Eat plenty of fruits and vegetables, and focus on lean protein and healthy fats like nuts, chicken, and fish.
  • Try supportive clothing, such as these buttock lifts.
  • Do regular jump squats or other body-supporting exercises.
  • Wear fitted, high-waisted pants that show off your curves.
  • Swim and do other sports that firm up your buttocks.
  • Drink plenty of water.


There you have it, now you know the program to get a nice firm and bouncy butt in only 4 weeks.

I’m sure this challenge will help you and that at the end of the month, you’ll be amazed by the results!

In addition to toning your butt muscles, these 3 exercises also help you lose weight and strengthen your body.

Now it’s your turn…

Have you tried this trick to get a firm, plump butt? Tell us in the comments if it worked. We can’t wait to hear from you!

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