It’s time for another SexyModest fitness challenge — and this one’s really going to kick your butt. (Buh-dum-cha!)
Yes, this month it’s all about working on your behind/backside/fanny/tush/keister... Whatever you like to call it!
For a booty that would make J. Lo say, “Dang, girl!” throw on your favorite leggings and join us for the SexyModest 30-Day Butt Challenge.
It’s not just about looking great in a swimsuit
If you’re thinking, “I don’t need a butt challenge — I keep my booty well hidden at all times!” we should probably mention that this isn’t just about looking good. There are plenty of health benefits associated with stronger glute muscles, including:
- Increased speed and agility. If you’re an athlete, stronger glutes will help you run faster and jump higher.
- Preventing injuries. A stronger booty means you’re less likely to throw out your back or hurt your knees and hamstrings.
- Greater fitness. The gluteus maximus is the strongest muscle in your body. So if you can whip that into shape, you’ll find that exercising in general becomes easier.
Will it make my butt look bigger?
While some ladies (and men) prefer to gain a little in the derriere, some would rather ditch the caboose.
So… Do these exercises build your tush up or trim it down? Well, according to Verywell Fit, “The muscles in your buttocks will only increase in size if you lift very heavy weights (for 6 to 12 reps) or if you eat a high-calorie diet.”
There you have it. If your goal is to bulk up, add some weights and adjust your diet. Otherwise, simply focus on toning and tightening.
How do I get started?
As we did with the Abs Challenge, we’ll give the full schedule to you first and then we’ll show you how to do each exercise properly for maximum results.
To see the moves in action, watch the videos below!
The SexyModest 30-Day Butt Challenge
This is a no-equipment challenge, so you won’t need anything other than your own body weight to get started. Grab a bottle of water, crank your favorite tunes, and get ready to burn some buns!
Day 1: 15 squats, 5 bridges, 10 lunges
Day 2: 20 squats, 5 bridges, 10 lunges
Day 3: 20 squats, 10 bridges, 15 lunges
Day 4: 25 squats, 10 bridges, 15 lunges
Day 5: 30 squats, 10 bridges, 20 lunges
Day 6: 30 squats, 15 bridges, 20 lunges
Day 7: 35 squats, 15 bridges, 20 lunges
Day 8: 35 squats, 20 bridges, 25 lunges
Day 9: 35 squats, 20 bridges, 25 lunges
Day 10: 40 squats, 20 bridges, 30 lunges
Day 11: 40 squats, 25 bridges, 30 lunges
Day 12: 45 squats, 25 bridges, 30 lunges
Day 13: 45 squats, 30 bridges, 35 lunges
Day 14: 50 squats, 30 bridges, 35 lunges
Day 15: 50 squats, 30 bridges, 40 lunges
Day 16: 55 squats, 35 bridges, 40 lunges
Day 17: 55 squats, 35 bridges, 40 lunges
Day 18: 55 squats, 40 bridges, 45 lunges
Day 19: 60 squats, 40 bridges, 45 lunges
Day 20: 60 squats, 40 bridges, 50 lunges
Day 21: 65 squats, 45 bridges, 50 lunges
Day 22: 65 squats, 45 bridges, 50 lunges
Day 23: 65 squats, 50 bridges, 55 lunges
Day 24: 70 squats, 50 bridges, 55 lunges
Day 25: 70 squats, 50 bridges, 60 lunges
Day 26: 70 squats, 55 bridges, 60 lunges
Day 27: 75 squats, 55 bridges, 65 lunges
Day 28: 75 squats, 60 bridges, 65 lunges
Day 29: 80 squats, 60 bridges, 70 lunges
Day 30: 90 squats, 60 bridges, 70 lunges
HOW TO DO EACH EXERCISE PROPERLY
These exercises may look simple, but it’s easy to botch the proper form and cause accidental injury. (Oh, the many sad tales of people blowing their knees out by doing lunges incorrectly…)
Plus, if you want to see optimal results, you need to use the right technique. You don’t want to get to the end of the month only to realize you’ve been doing the whole thing wrong.
To make sure you get the results you want and to avoid injuries, practice following the techniques below. (Refer to the videos if you want to see the moves in action.)
How to do a squat
- Stand with feet a little wider than hip-width apart, pointing your toes toward the front.
- Bend your knees and push your hips back, keeping your chest and head up. (Aim for a 90-degree angle.)
- Push up through your heels and straighten your legs to a standing position. (Don’t rush! Going slower will give your muscles a better workout.)
If you want to make it more challenging: add weights for more resistance or turn it into a jump squat.
How to do a glute bridge
- Lie on your back with your knees bent and feet flat on the floor.
- Keep arms straight at your sides with your palms down.
- Lift your hips off the ground, forming a straight diagonal line from your head to your knees.
- Hold for a couple of seconds and then slowly lower your hips back to the ground.
If you want to make it more challenging: Place a weight on your hips for greater resistance. You can also try these variations.
How to do a lunge
- Stand up straight.
- Step forward with your leg forming a 90-degree angle and your back knee lowered parallel to the ground. (Do not extend your front knee beyond your toes.)
- Pushing up off your front leg, return to a standing position.
- Repeat on the opposite side.
If you want to make it more challenging: Turn it into a jumping lunge.
Let us know how it goes!
After you’ve worked your way up to 90 squats, 60 glute bridges, and 70 lunges, it’s safe to say you’re going to notice some results — and we’d love to hear from you!
Tag @modestshoppin on Insta before, during, and after the challenge so we can track your progress. Brig will be doing this one right along with you!
As always, we hope that you enjoy this fitness challenge and that you walk away stronger and more confident than when you began. Remember, it’s not about how you look — it’s about how you feel.
What fitness challenge would you like to see Brig drop next? Let us know in the comments!
I’m in! No matter the age we need a good looking butt