Sticking to this 30-day challenge will give you serious results and leave you firmer and more toned on your lower half. It’s something you can incorporate into your day no matter where you find yourself.
Here are the moves you’ll use:
#1. Squats: one of the most useful exercises for toning your lower half into the shape you desire.
- Stand straight, separate legs slightly more open than shoulders, keep body and back firm and straight.
- Put arms in comfortable position for you, slowly lower body, keeping firm form, into full squat.
- Sit in squat for a couple of seconds before coming back up with good form and repeating.
#2. Bridge: helps pump up your booty size.
- On floor or mat with flat back, feet on floor, knees up.
- Raise hips and butt off ground, using core and glute muscles.
- Maintain position for a few seconds, then carefully bring hips and butt back down before repeating.
#3. Lunges: shape and firm your legs.
- Normal standing position, open legs to same distance as hips, rest hands at hips.
- One leg goes in front of you while bending both knees, back knee very close to ground.
- Return to original position using strength from front leg and repeat alternating sides.
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You will use a combination of these three moves throughout the 30 days of the challenge. This is the breakdown:
Squats (S)/Bridge (B)/ Lunges (L)
1st Day: 15S/5B/10L
2nd Day: 20S/5B/10L
3rd Day: 20S/10B/15L
4th Day: 25S/10B/15L
5th Day: 30S/10B/20L
6th Day: 30S/15/B/20L
7th Day: 35S/15B/20L
8th Day: 35S/20B/25L
9th Day: 35S/20B/25L
10th Day: 40S/20B/30L
11th Day: 40S/25B/30L
12th Day: 45S/25B/30L
13th Day: 45S/30B/35L
14th Day: 50S/30B/35L
15th Day: 50S/35B/40L
16th Day: 55S/35B/40L
17th Day: 55S/35B/40L
18th Day: 55S/40B/45L
19th Day: 60S/40B/45L
20th Day: 60S/40B/50L
21st Day: 65S/45B/50L
22nd Day: 65S/45B/50L
23rd Day: 65S/45B/55L
24th Day: 70S/50B/55L
25th Day: 70S/50B/55L
26th Day: 70S/55B/50L
27th Day: 75S/55B/65L
28th Day: 75S/60B/65L
29th Day: 80S/60B/70L
30th Day: 90S/60B/70L
After completing this 30-day challenge, the burn you’ve felt in your legs and butt will have paid off for noticeable results.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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