How To Build A Perfect Butt in 90 Days
A round butt and curvy legs will make heads turn. Forget plastic surgery, and forget those 30 day challenges, if you want incredible results, you need a sound plan. You can build the perfect butt and legs in 90 days by following this guide. Stay committed to these exercises and in 90 days you'll be wearing yoga pants and bikinis everywhere you go.
When you workout, its critical you squeeze your butt muscles. Once you obtain the perfect butt, you will need to maintain it by going to the gym at 2-3 times a week.
You will be doing this workout twice a week, if it becomes easy and you are feeling good you can increase it to 3 times a week. However you should not workout on conservative days, especially during the first few weeks.
As far as sets and reps. Do 4 sets of 20 repetitions on your exercises and finish with 15 minutes on the StairMaster.
4 sets of 20 reps
Squats are the single best exercise you can do for your lower body. The squat recruits all lower body muscle groups and carves your glutes. The secret for targeting your glutes on this exercise is to use a wider than shoulder stance with your toes pointing outward. Go as deep as you can on your squat, its ok to not use weight at first, just to get the movement down. Once your comfortable with the movement begin adding resistance which will be critical for helping you add some hard mass to your rear.
Always have a spotter when using weight.
4 sets of 20 reps
Leg presses are another great exercise that can really burn the glutes. Like all exercises, you should use a full range of movement. When you are pushing the weight back up, exhale and focus on squeezing your butt. Like all the exercises on this list, the heavier the weight you use the better the results you'll get. Just don't let the heavier weight ruin your form.
4 sets of 20 reps per leg
This is an exercise you can do at home. The donkey kickback is a great exercise for eliminating cellulite and it's considered a beginners level movement. Start on all fours and slowly extend one leg at a time back and up, slowly return and alternate. Do 4 sets of 20 repetitions per leg.
3 sets of 20 reps
Lunges are great for all the muscles in your lower body and really burn the glutes.
15 - 20 minutes
If you don't have a StairMaster, you can just use stairs or even a platform. The movement is all the same, by stepping up you are contracting your glutes.
This workout should take less than an hour. They key is high intensity, push yourself and squeeze your legs and butt when contracting your muscles.