In the article “Grow Your Butt Bigger in 4 to 5 Weeks: Easy-to-Follow Workout Program,” Magnus Lydgback shares his secrets to transforming your booty in just 30 days. This easy-to-follow workout program targets your glutes without working your quads or hamstrings, making it perfect to do on its own or as an addition to your existing training. The program is designed to be completed in 20 minutes or less, three times per week, and can be done at home with just a superband and mini band. Magnus has even created his own line of bands for ultimate convenience. Skye, a popular YouTuber, will be undergoing the challenge, and Magnus takes her through the workout plan step by step, focusing on exercises to build the glute muscles effectively. Additionally, Magnus emphasizes the importance of consuming enough protein for optimal results. If you’re looking to achieve a bigger butt in just a few weeks, this article provides the perfect roadmap for success.
Overview of the Program
Welcome to the 30 Day Booty Transformation Challenge! In this program, celebrity trainer Magnus Lydgback reveals his secrets to transforming your booty in just 30 days. This easy-to-follow workout program is designed to help you grow your butt bigger in just 4 to 5 weeks. Whether you’re a beginner or a fitness enthusiast, this program can be adapted to your needs and added to your existing training routine. The best part? It can be done in the comfort of your own home with just a superband and mini band. So let’s dive in and learn more about this comprehensive program!
Introduction
Magnus Lydgback, a renowned celebrity trainer, has developed this program to specifically target and shape your glutes without working your quads or hamstrings. Unlike other glute exercises that often engage multiple muscle groups, Magnus wanted to create a program solely dedicated to growing your butt. This program can be done on its own or added as a supplement to your current training routine. Whether you practice yoga, Pilates, or swim, you can easily incorporate this program into your fitness journey.
Duration of the Program
The 30 Day Booty Transformation Challenge is a four-week program that requires a commitment of three times per week. Each session will take approximately 20 minutes or less, making it a time-efficient and manageable program. Consistency is key to seeing optimal results, so make sure to carve out time for these workouts in your schedule.
At-home Option
One of the great perks of this program is that it can be done at home or anywhere you are. All you need is a superband and a mini band, which are easily accessible and can be purchased from Magnus’s own line of training bands. No need for a gym membership or fancy equipment. This program is designed to be adaptable and can be modified based on your level of fitness and available resources.
Target Muscles
The main focus of this program is to build and shape your glute muscles, including the glute maximus, medius, and minimus. By specifically targeting these muscles, you can achieve a rounder and firmer butt. Don’t worry about working your legs during this program, as the exercises are designed to solely engage your glutes.
Now that we’ve covered the basics, let’s dive into the specific exercises that make up the 30 Day Booty Transformation Challenge!
Exercise 1: Banded Sidewalks
Exercise Description
The first exercise in this program is banded sidewalks. This exercise primarily targets your glutes and helps activate those muscles. To perform this exercise, place the band around your ankles and stand with your feet hip-width apart. Take a step to the side with your right foot, then follow with your left foot. Continue this lateral movement for a designated number of steps.
Repetitions and Sets
For this exercise, aim to do 10 steps to the right and 10 steps to the left, alternating between directions. Perform this exercise for a total of 20 steps on each side. Repeat this for three rounds.
Rest Time
Rest for approximately 60 seconds in between each round. If you need more time to recover, feel free to rest for up to two minutes. It’s important to prioritize the quality of each set, so listen to your body and rest as needed.
Exercise 2: Squatting with a 30-degree Angle
Exercise Description
The second exercise in this program is squatting with a 30-degree angle. This exercise helps target your glutes while also engaging your core muscles. Start by standing with your feet shoulder-width apart and toes pointing forward. Squat down, aiming for a 30-degree angle, while keeping your core engaged and back straight. Return to the starting position and repeat.
Importance of Raised Core
Maintaining a raised core throughout this exercise is crucial. It helps stabilize your body and ensures the focus remains on your glutes. Remember to engage your core muscles by pulling your belly button towards your spine.
Maintaining Forward Toe Pointing
As you squat, pay close attention to the position of your toes. It’s important to keep them pointing forward throughout the movement. Your brain might naturally want to rotate them outward, but resist this urge, as it shifts the focus to your hip flexors instead of your glutes.
Maintaining Wide Stance
To maximize tension in your glute muscles, it’s essential to maintain a wide stance throughout the exercise. This helps ensure that the tension remains in the back, where your glutes are primarily activated.
Exercise 3: Hip Abduction and Lateral Front Step Squats
Exercise Description
The third exercise in this program combines hip abduction and lateral front step squats. This movement targets your glutes from multiple angles, helping to shape and strengthen them. Start by standing with your feet hip-width apart and a resistance band placed around your ankles. Take a side step or diagonal step with one foot and squat down. Then, bring your back foot to meet the front foot and repeat the movement in the opposite direction.
Repetitions and Sets
Perform 20 steps of the lateral front step squats. Take 20 steps to one side and then return to the starting position by taking 20 steps in the opposite direction. Repeat this sequence for a total of three rounds.
Exercise 4: Seated Banded Exercises
Exercise Description
The fourth exercise includes two variations of seated banded exercises: banded hip abduction and banded hip abduction with rolling feet. These exercises are performed while sitting, making them suitable for those who spend extended periods sitting down and want to activate their glutes.
Banded Hip Abduction
Start by sitting upright with the band placed above your knees. Open your knees outwards against the resistance of the band, then bring them back together. Repeat this movement for the designated number of repetitions.
Banded Hip Abduction with Rolling Feet
For this variation, sit on the edge of a chair or stool and place the band above your knees. Open your knees outwards against the resistance of the band while simultaneously rolling your feet inwards. Then, bring your knees back together and repeat.
Repetitions and Sets
Perform 20 repetitions of both the banded hip abduction and banded hip abduction with rolling feet. Aim for three sets of each exercise, making a total of 60 repetitions for each variation.
Now that we’ve covered the exercises for the first day, let’s move on to day two!
Day Two: Maxing Out on Each Exercise
Exercise Selection
On day two of the 30 Day Booty Transformation Challenge, the focus is on pushing yourself to the limits on each exercise. The same exercises performed on day one will be repeated, but this time, aim for maximum effort and intensity.
High Pace and Rest Time
Perform each exercise at a high pace, giving it your all. Rest for only one minute between sets to challenge yourself and maintain the intensity. This approach will help you build strength and endurance, allowing you to make progress and push past your limits.
Exercise 5: Glute Bridge with Elevated Feet
Exercise Description
The fifth exercise in this program is the glute bridge with elevated feet. Lie on your back with your knees bent and feet elevated on a sturdy surface. Lift your hips off the ground, engaging your glutes and core. Lower your hips back down to the starting position and repeat.
Repetitions and Sets
Perform the glute bridge exercise for the designated number of repetitions and sets specified by the program. Aim to challenge yourself and increase the resistance as you progress through the weeks.
Exercise 6: Frog Pumps
Exercise Description
The sixth exercise in this program is frog pumps. This exercise specifically targets your glute muscles and can help improve their shape and size. Start by lying on your back with the soles of your feet together and knees pointing outwards. Push through your heels to lift your hips off the ground, squeezing your glute muscles at the top. Lower your hips back down and repeat the movement.
Repetitions and Sets
Perform the frog pumps for the designated number of repetitions and sets outlined in the program. Be sure to focus on maintaining proper form and squeezing your glutes at the top of each repetition.
Exercise 7: Reversed Frog Hypers
Exercise Description
The seventh and final exercise for day two is reversed frog hypers. This exercise targets your glutes and lower back muscles. Start by lying on your stomach with your legs extended straight. Keep your toes pointing towards each other and squeeze your glutes as you lift your legs off the ground. Lower your legs back down and repeat the movement.
Repetitions and Sets
Perform the reversed frog hypers for the specified number of repetitions and sets as outlined in the program. Focus on engaging your glutes and keeping your core muscles activated throughout the exercise.
Conclusion
Congratulations on completing day two of the 30 Day Booty Transformation Challenge! This comprehensive program is designed to help you grow your butt and shape your glutes in just 30 days. By following the exercises and protocols outlined in this program, you’re well on your way to achieving a rounder and firmer booty.
Remember to prioritize proper form throughout each exercise and listen to your body’s needs. Consistency is key, so make sure to stick to the program and commit to the three workouts per week. Additionally, pay attention to your nutrition and aim for a balanced diet that includes adequate protein to support muscle recovery and growth.
Stay tuned for upcoming days of the challenge and continue pushing yourself to new heights. With dedication, perseverance, and the guidance of Magnus Lydgback, you’ll be well on your way to a booty transformation that you can be proud of!