Our 21-Day Booty Gains Challenge Is Here to Build Your Backside
If you're looking to build your curves, we have a three-week plan to jump-start your booty gains. This 21-day plan will not only build your backside, but will strengthen your glutes and hamstrings, too.
How it works: You will do three sets of these five exercises, which target the glutes from a variety of angles, every other day. Over the course of the challenge, the number of reps per set increases. By the end of the challenge, you will be doing 15 reps, per set, of each move. Rest a minute between sets.
Check out the plan ahead and keep reading for an explanation of each of the exercises. Choosing the appropriate-size dumbbell is key here — you want a weight that completely fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight, and if you find you're fatiguing too early, decrease the weight amount. Beginners should start the plan with five-pound dumbbells or can opt to do the first two workouts without weights. For more experienced lifters, make this challenge work for you by grabbing a heavier set. I like to use 10-pounders.