2uandtrilogy.com

Tired of having flat, sagging buttocks?

Only one solution: tone and muscle your buttocks !

If you want a bulging and muscular butt, you've come to the right place!

To have a dream buttocks, just lift up the perfect buttocks challenge in 4 weeks !

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

To look sexy and attractive, women, like men, know that it is better to have firm and plump buttocks!

Fortunately, this challenge is super effective for having a perfectly plump butt that will turn all heads!

And don't panic, because all you have to do is 3 exercises and 4 weeks to get a dream butt!

So, are you ready to take on the challenge to have a firm and plump butt? Let's go ! Here is the program :

The challenge to have rounded buttocks

Day 1 : 10 star jumps, 10 lunges, 15 squats

Day 2: 15 star jumps, 15 lunges, 20 squats

Day 3: 20 star jumps, 20 lunges, 25 squats

Day 4: 25 star jumps, 25 lunges, 30 squats

Day 5: 30 star jumps, 30 lunges, 35 squats

Day 6: 35 star jumps, 35 lunges, 40 squats

Day 7: REST

Day 8: 30 star jumps, 30 lunges, 35 squats

Day 9: 35 star jumps, 35 lunges, 40 squats

Day 10: 40 star jumps, 40 lunges, 45 squats

Day 11: 45 star jumps, 45 lunges, 50 squats

Day 12: 50 star jumps, 50 lunges, 55 squats

Day 13: 55 star jumps, 55 lunges, 60 squats

Day 14: REST

Day 15: 50 star jumps, 50 lunges, 55 squats

Day 16: 55 star jumps, 55 lunges, 60 squats

Day 17: 60 star jumps, 60 lunges, 65 squats

Day 18: 65 star jumps, 65 lunges, 70 squats

Day 19: 70 star jumps, 70 lunges, 75 squats

Day 20: 75 star jumps, 75 lunges, 80 squats

Day 21: REST

Day 22: 70 star jumps, 70 lunges, 75 squats

Day 23: 75 star jumps, 75 lunges, 80 squats

Day 24: 80 star jumps, 80 lunges, 85 squats

Day 25: 85 star jumps, 85 lunges, 90 squats

Day 26: 90 star jumps, 90 lunges, 95 squats

Day 27: 95 star jumps, 95 lunges, 100 squats

Day 28: END

How to have a rounded buttocks?

In just 4 weeks, this challenge will help you not only firm your butt, but also tone your entire lower body.

In addition, it is easy because there is only one thing to do: follow the program !

The 3 most effective exercises for firming the gluteal muscles are:

1. star jumps

2. the slits

3. squats

Why does it work?

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

1. the gluteus maximus thanks to the star jumps exercise

2. gluteus medius through the lunges exercise

3. the gluteus minimus thanks to the squat exercise

The secret to having a well rounded buttocks lies in the angles that you use to work the 3 gluteal muscles.

This is because when you work the gluteal muscles from several angles, you are not only stressing 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 beautiful pair of firm and shapely buttocks.

Star jumps to strengthen the gluteus maximus

The star jump is one of the basic warm-up exercises. It is perfect for working the gluteus maximus but also for strengthening the legs. If you are a beginner, this is by far the best exercise to easily start a workout.

How to do

1. Get into the starting position: stand with your back straight, arms at your sides, feet hip-width apart, and contracting your abs.

2. Bend your knees slightly and do a jump, spreading your legs. At the same time, raise your arms until you touch your hands above your head.

3. Do the opposite movement: jump again, tightening your legs and arms to get back to the starting position.

A complete cycle (deviation then return to the starting position) = 1 star jump.

Lunges to strengthen the gluteus medius

The "lunge" exercise works the muscles of the hips and thighs, with the legs moving forward and backward. But it's also an effective exercise to shed extra pounds. The forward movement is perfect for shaping the buttocks and toning the entire lower body. A short month is enough to achieve impressive results.

How to do

1. Starting Position: Keep your chest straight, shoulders back, chest forward, and chin up. Contract your abs.

2. Take a step forward with the left foot.

3. Bend both legs until the right knee is almost touching the floor and the left knee is at a 90 ° angle.

4. Straighten up to return to the starting position and do the same movement with the opposite leg.

Squats to strengthen the glutes

The squat works almost every muscle in the body and is particularly effective for shaping the legs and gluteal muscles. Besides, it is an exercise that you already do in 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 go down as low as possible to properly stretch the buttocks and thigh muscles.

How to do

1. Stand up with your back straight. The spacing of the feet is slightly wider than the hips and the arms are at the side of the body.

2. Point your toes slightly outward and look straight ahead. Pick a fixed point that you can watch for the duration of the squat.

3. Extend your arms parallel to the ground for proper balance.

4. Slowly push your butt back, flexing both legs.

5. The back should remain straight throughout the movement, with the shoulders pulled back.

6. On the descent, push your buttocks until your hips are lower than your knees.

7. Contract all of your muscles well and put your body weight on your heels, not your toes.

8. Pause for a few seconds and straighten up to return to the starting position.

5 sports that help you have rounded buttocks

For strengthening the muscles of the legs and buttocks, some sports are more effective than others. To help you have a perfectly sculpted body, choose the following sports:

- to run

- cycling

- swimming

- gymnastics

- volleyball

Additional advice

- Eat lots of fruits and vegetables, and choose lean protein and healthy fats like nuts, chicken and fish.

- Try supportive clothes, like these butt lift panties.

- Do regular jump-squats or other core exercises.

- Put on high-waisted, fitted pants that show off your curves.

- Take part in swimming and other sports that sculpt the buttocks muscles.

- Drink a lot of water.

Results

And there you have it, now you know the program to have a beautiful firm and plump buttocks in just 4 weeks :-)

I am sure this challenge will help you and that at the end of the month you will be blown away by the results!

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

Your turn...

Have you tried this trick for a firm, plump butt? Tell us in the comments if it was effective. We can't wait to hear from you!

Do you like this trick ? Share it with your friends on Facebook.

Also to discover:

Take the Challenge: 30 Days To Have Abs and Beautiful Buttocks.

Beautiful Buttocks and Beautiful Thighs in 3 Weeks.