We love curves! Get rid of your flat, saggy or wobbly bum and check out this booty-blasting 28-day workout & diet plan!

 

It’s not all about genetics! Did you know that it’s possible to reshape your butt naturally? Booty workouts have a direct impact on the shape, size, and the position of your bum.
When the butt muscles are toned, your booty will be tighter, rounder and sexier. Soon you will notice a major decrease in sagging and you will see that nice lift you’ve always wanted for a head-turning bubble butt.

 

DIET

If you are exercising and trying to grow your booty, the amount of protein your body needs will increase (as protein lays down the building blocks for growth). I recommend you include small amounts of protein in every meal or/and drink a Women’s Best protein shake after every workout.

—> Good sources of protein are

 

• eggs
• chicken
• virtually any fish (salmon, tuna)
• cottage cheese
• turkey
• steak
• beans
• legumes
• chick peas
• soy products

—> Also make sure to eat enough healthy carbs, good fats, veggies and fresh fruits. Avoid refined carbs, sugar and fried or processed foods.

 

WORKOUT

Do each exercise for 1 minute, then move on to the next one. Rest 15 seconds after every exercise. After the first week perform a second circuit, after the second week perform a third circuit. The workout should be challenging every time. Do the whole program three days a week and take at least 2 days off between your workouts. After completing the 4-week program try to keep up your workout routine.

 

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.
–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

Glute Kickbacks:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.
–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine.

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Single Leg Glute Bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

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Sumo Jump Squats:

Starting position: Standing with your feet placed more than shoulder width and your toes pointing out slightly. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Lower your upper body by bending your knees and hips. Keep your hands together in front of your body.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees Now, your hands should touch the floor.
–    Jump up as high as you can and land in the starting position.
–    Repeat this process as often as mentioned on your workout routine.

Barbell Step Ups:

Starting position: Place a barbell on the back of your shoulders. Stand upright and behind a flat bench or any other obstacle which isn’t too high to step upon.
–    Place your left foot on the flat bench and let your right foot slowly coming along to place it next to your left foot.
–    Step down with the right foot and place your left foot again next to the right foot. (starting position)
–    Repeat this process as often as it is mentioned on your workout routine!

Lunges:

Starting position: Stand up with your torso upright.
– Step forward with one leg until your shin and your thigh contain a 90 degree angle. (inhale during this motion)
–    Make sure that your knee does not move beyond your toes!
–    Use your heels to push yourself up to the starting position (Exhale during this motion)
–    Repeat this process as often as it is mentioned on your workout routine!

Split Squats:

Starting position: Find an about 10 inch (25 cm) high, 12 inch (30 cm) wide platform and stand on it.
–    Jump up and land on the floor.
–    Drop to a squat position.
–    Jump up and land on the platform.
–    Repeat this process as often as mentioned on your workout routine.

Split Jump:

Starting position: Start in with one leg in front of you and your rear knee nearly touching the ground. Make sure your front knee is over the midline of the foot.
–    Jump up as high as you can with your arms stretching upwards.
–    While being in the air switch the position of your legs.
–    Now return to the starting position repeat the motion with your legs changing roles.
–    Repeat this process as often as mentioned on your home workout routine.

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Side Bridge:

Starting position: Lie on your side and lift your hip up while you are supporting your body with your foot and your forearm.
–    Hold this position as long as mentioned on your workout routine!

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Snap Jumps:

Starting position: Drop into a squat-like position with your hands on the floor.
–    Kick your feet back, while keeping your arms extended.
–    Return your feet from the pushup position to the squat-like position.
–    Repeat this process as often as mentioned on your workout routine.

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Walking Lunges:

Starting position: Standing. Throughout the exercise make sure your back is straight.
–    Step forward with one leg.
–    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground.
–    Rise back up using the quads of your lead foot.
–    Now back into starting position. Repeat the motion with your other leg leading the way.
–    Repeat this process as often as it is mentioned on your workout routine.

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