This routine will make you have bigger glutes in 30 days without leaving the comfort of your home.
Some ladies were born with naturally big butts while others didn’t have perky butts until a little later in their lives, but that doesn’t mean anyone can’t have it if they wish to.
With the right exercises routines and dedication to the struggle, you will grow the perfect glutes of your dreams in a very short time.
We have curated here for you a 7 glutes activation exercise workout routines with which you will build that perfectly perky butt of your dreams even while you do not even have to leave your house.
Your legs must always be balanced and firm on the ground when you are going down and your body should not go down beyond your knees, you will get the feeling that your buttocks are carrying your weight.
Squats with back kicks
Do the squat and after that, bring one of your legs back. You do not have to do it fast, do it slowly and feel the work.
Squats with jump
Jump, stand and squat, do not drop your body into the squat position directly as you could hurt yourself and you would not accomplish any real work.
Place your legs on the sides as wide as possible.
Lie on a yoga mat, place your legs and knees bent squarely and raise only the region of your pelvis.
Your hands should be stretched on the sides aligning with your body so that you balance the weight on the hands and not on the neck.
Bridge with alternating leg lifts
For this exercise, you should do the same as in the bridge exercise with the only difference being that one of your legs will be raised to the height of your knee.
While standing, extend one of your legs forward and the other to the back, bend them in such a way that you get the balance to go down some more and go back up, switching the leg that you had back to the front and vice versa.
Most Effective 30 Day Bigger Glutes Home Workout Challenge
Day 1: 30 squats
Day 2: 30 squats with back kicks
Day 3: 35 squats + 35 squats with back kicks
Day 4: Break
Day 5: 40 squats + 15 squats with jumps
Remember to rest at least 30 seconds between each exercise.
Day 6: 30 squats with back kick + 20 squats with jumps
Day 7: Rest
Day 8: 55 squats + 50 bridges
Day 9: 60 sumo squats + 60 bridges
Day 10: 70 sumo squats + 20 squats with jumps
If you need to add intensity, try some dumbbells or weights …
Day 11: Break
Day 12: 80 squats + 50 bridges
Day 13: 110 sumo squats + 60 bridges
Day 14: 110 sumo squats + 60 bridges with alternating leg lifts
Day 15: Break
Day 16: 50 rear lunges + 30 squats with jumps
Day 17: 60 rear lunges + 50 squats with back kicks
Day 18: 120 squats + 20 bridges
Day 19: Break
Day 20: 130 sumo squats + 40 squats with jumps
Day 21: 70 rear lunges
Day 22: 80 rear lunges + 35 squats with jumps
Day 23: Break
Day 24: 150 squats + 80 bridges
Day 25: 160 sumo squats
Day 26: 100 rear lunges + 45 squats with jumps
Day 27: Rest
Day 28: 170 squats + 80 bridges with alternating leg lifts
Day 29: 180 sumo squats + 50 squats with jumps
Day 30: 100 rear lunges + 100 bridges