Day 4: Booty Sculpting Moves

I'm excited to kick off today's tutorial with some amazing booty sculpting moves. These exercises are designed specifically to target your glutes and help you achieve a beautiful butt plump. Let's dive in and get started!

Firstly, I'm going to plunge into the first exercise - the squat pulses. Stand with your feet hip-width apart and lower down into a squat. From this position, pulse up and down, focusing on squeezing your glutes as you come up. Repeat this movement for 30 seconds.

Moving on, let's try some curtsy lunges. Start by standing with your feet hip-width apart. Take a big step back with your right foot and cross it behind your left leg. Lower down into a lunge position, making sure your front knee is directly above your ankle. Push through your front heel to stand back up and repeat the movement on the other side. Alternate between sides for 12 repetitions.

Next, we have the glute bridge with leg lift. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up to create a straight line from your knees to your shoulders. From this position, lift one leg up towards the ceiling, keeping your core engaged and your hips lifted. Lower the leg back down and repeat on the other side. Do 10 repetitions on each leg.

Finally, let's finish off with some fire hydrants. Start on all fours with your hands directly under your shoulders and your knees under your hips. Lift your right knee out to the side, keeping it bent at a 90-degree angle. Squeeze your glutes as you lift, then lower the knee back down. Repeat this movement on the other side. Aim for 15 repetitions on each leg.

Squat Pulses

Curtsy Lunges

Day 5: Glute Activation

On day 5 of the 7 Day Glute Challenge, we're focusing on glute activation exercises to really wake up those muscles and get them fired up for the workout ahead.

To start, try some donkey kicks. Begin on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged, lift one leg up behind you, squeezing your glutes at the top of the movement. Lower the leg back down and repeat on the other side. Aim for 15 repetitions on each leg.

Next, let's move on to some frog pumps. Lie on your back with your feet together and knees out to the sides, forming a diamond shape with your legs. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower your hips back down and repeat for 12 repetitions.

Then, try some glute bridges with a resistance band. Place a resistance band just above your knees and lie on your back with your knees bent and feet flat on the ground. Lift your hips up, squeezing your glutes at the top of the movement. Lower your hips back down and repeat for 10 repetitions.

Finally, let's finish off with some lateral band walks. Place a resistance band just above your knees and stand with your feet hip-width apart. Take a step to the side with your right foot, maintaining tension on the band. Follow with your left foot, stepping back to the starting position. Repeat this side-to-side movement for 15 steps in each direction.

Donkey Kicks

Frog Pumps