🔥 21 Day Butt Lift Challenge (Wider Hips & Big Glutes)

This 21 day challenge will target all of the muscles around your glutes, which involves your hip muscles.

Here are some of the main muscles that will be targeted.

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🔥Gluteus Maximus – This is the largest muscle(1) in the human body. It’s responsible for leg extension, the upward movement during a squat or coming up from a seated position.

🔥Gluteus Medius – The  middle size glute muscles, is responsible for your internal and external rotation from your hips.

🔥Gluteus Minimus – This one is the smallest of the three as it helps with the rotation of your hips as well. This is one of the muscles that dictates the shape of your  hips.

🍑1. Squat Stretch

This is one of the best workouts you can do that will target both glute and hip muscles.

You will absolutely feel the tension and burn, which is an indication that you’re working those muscles for growth.

💪🏼 How to do it

• Get into the wide squat position while your thighs are parallel to the ground,
• The resistance band should already be around both thighs at the knees.
• Slowly open your thighs apart as far as possible and hold for 1 second.
• Now slowly return back to the starting position and repeat.

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🍑2. Bent Kickbacks

A powerful glutes and hip builder. This exercise requires no equipment. It’s  just gravity and the weight of your legs.

💪🏼 How to do it

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• Both legs should be bent 90 degrees, which means that your calves should be parallel to the ground.
• You will slowly raise your legs in the air as far as possible while simultaneously squeezing these gluteal muscles.
• Hold for 1 second, then slowly lower your legs back to the starting position and repeat.

Exercises for a Flat Stomach

🍑3. Extended Kickbacks

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This exercise is very similar to the bent kickbacks, except your legs will be straightened.

💪🏼 How to do it

• Both legs should be bent 90 degrees, which means that your calves should be parallel to the ground.
• Instead of raising bent legs, you will straighten them and lift them as high as possible, while straining your gluteal muscles.
• Hold for 1 second, then slowly lower them back to their original position and repeat.