This Butt Workout Will Sculpt Your Backside From Every Angle

by | Jan 13, 2020

If you’re looking to change your butt in a major way over a short period of time—say, a month—you can’t beat compound exercises like squats, deadlifts, and lunges. They recruit and target several muscle groups simultaneously, which means you’ll get more backside-toning bang for your buck.

It’s not just your bum that will benefit, either: Strength-training moves like the ones in the routine I’ve designed help you gain muscle while keeping your joints in good shape, making them MVP moves for transforming your entire body—and your overall health and wellness.

I’ve designed this 30-day butt challenge with the overall goal of sculpting your bum from every angle, but I can pretty much guarantee you’ll also feel a lot better at the end of this plan (and you’ll definitely feel a lot more badass). Each workout is made up of bodyweight exercises, making them ideal for all fitness levels—and for doing anywhere. The only equipment you’ll need is a workout mat and a chair.

At the beginning of the challenge, you’ll complete a “heat check” test, explained below, to measure your baseline. Make sure to write down how many reps you can complete within the given timeframe. Then, on day 30, you’ll end the challenge on an endorphin high by completing the “heat check” again. See how many reps you can do of each move in the allotted time, and see how far you’ve come.

While there are specific workouts I’ve laid out for you to do Monday through Friday, every Sunday, you’ll pick your favourite butt workout from the batch to repeat. 

RELATED: Here’s How Often You Need To Exercise If You Want A Six-Pack

Ready to sweat? Kickstart your butt transformation today.

Find links to each workout routine below:

Monday: Squat Sculpter

Tuesday: Butt Burnout

Wednesday: Tempo Day

Thursday: Glute Toner

Friday: Cardio Blast

Saturday: Rest Day

Sunday: Pick your favourite butt workout.

Heat Check…Get Fired Up

Instructions: For each exercise below, complete 40 seconds of work, then take 20 seconds to recover before heading on to the next move. Count how many reps you can complete on day one within each 40-second period, and compare this number to how many you can do at the end of the challenge to see how much stronger you’ve gotten.

Squat Twist

How to: Squat down, then stand up on one foot, pulling opposite knee into chest. Meanwhile, turn shoulders toward the lifted knee while engaging core. That’s one rep. Alternate sides and repeat for 40 seconds.

Lateral Lunge to Balance

How to: Begin standing, then take a big step out and to one side, pushing hips back and keeping opposite leg long. After lowering into the lateral lunge, push off bent leg and come up into a standing position, pulling lunging knee up and balancing on one leg before starting the move again. Stay on one side for 20 seconds, then switch for the other.

Mountain Climber Sprint

How to: Start in a high plank position, keeping shoulders over elbows, tailbone tucked under, heels high, and belly button drawn back toward spine. Pull one knee into chest and then the other. Alternate quickly for 40 seconds, keeping hips low and level and heels high.

This article originally appeared on Women’s Health US.

RELATED: Kate Hudson’s 8 Minute At-Home Butt Workout Is A Revelation

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.