Everyone tries to shape his body in perfect shape, and in doing so, he gets self-confidence. So by tingling the back of the buttocks, you will also make your body stronger for your active lifestyle, and although you can do that by running, cycling, dancing, climbing, swimming or playing, we still we will show you a challenge below that does not require equipment, and it takes a few minutes for each day and is simple enough.

Challenge is composed of five basic exercises which work your glutes and thighs and how to do:

-First you need to over the course to increase the number of reps you’re doing of each exercise, up to three sets of 15 reps for each exercise and then to follow an explanation of how to do each of the five exercises and at the end of the challenge ever feels too easy, you need to make it harder by increasing the number of reps, or repeat the circuit once more.

Read Also: The Best 4 Exercises For Inner Thighs

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The 3-Week Plan

In the pictures below is shown the 21-day plan, and every other day is a rest, for rebuilding muscles, which are becoming stronger and also if the exercise is performing one leg at a time, do the same number of reps on each side.

So, here are the exercises:

1. Single-Leg Squat


Instructions on how to do it:

–You need to standing firmly with both feet together, then put weight on your left leg and lift your right leg into the air in front of you and this is the starting position. After that you need to bend the left knee into a squat, keeping the leg lifted and straight and then straighten the leg to complete one rep.

2. Pulsing Plié Squat



Instructions on how to do it:

–You need to be in a wide squat with heels directly below your knees and toes turned out. And then keeping your hands on your hips and your shoulders over your hips and this is the starting position. And then you need to hold this position and then pulse quickly lowering and raising your hips one inch to complete one pulse. And remember two pulses complete one rep.

3. One-Legged Reverse Plank Bridge

Instructions on how to do it:

–First, you need to sit with your hands behind you and then to press the heels of your feet and hands and raise your pelvis off the floor and raise the right leg into the air and so this is the starting position. Then you need to lower your pelvis toward the ground and next keeping the arms straight and leg raised. So, then lift it back up to complete one rep.

4. Superman Lift


Instructions on how to do it:

–First, you need to lie down on your belly and engaging your abs and then to extend your arms straight out in front of you and legs behind you and this is the starting position. Next you need to lift your arms, legs, and chest off the floor as high as you can. And then you need to extend the fingertips away from the toes and lowering the legs, arms, and chest to one inch above the ground. Complete one rep.

5. Donkey Kick


Instructions on how to do it:

–You need to be on all fours, with your knees directly under your hips and your hands directly under your shoulders and that is the starting position. Then keeping your right knee at a 90-degree angle and slowly raise your right leg behind you bringing your thigh parallel to the floor. Next keeping your back perfectly still in a neutral spine and then pulse your flexed foot toward the ceiling by squeezing your glutes, with small and controlled motion. And returning to the starting position complete one rep.


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