The 30-Day Butt Challenge That Seriously Sculpts Your Booty

Kneeling Back Kick to Swimming

• Kneeling on all fours, kick one leg straight behind you.
• Do 25 reps on each side.
• Lying facedown, lift arms and legs off the floor.
• Move your arms and legs in a flutter-like motion for 8 to 10 breaths.

Kneeling Back Kick to Side-Lift

• Kneeling on all fours, kick one leg straight behind you.
• Bring back to center, then lift leg out to the side, hinging from the hips.
• Do 25 reps on each side.

Kneeling Roundhouse Kicks

• Kneeling on all fours, do a roundhouse kick out to the side.
• Do 25 reps on each side.

Related: After You Rock This 30-Day Butt Challenge, Try a Month of Planks!

Kneeling Leg Lift to Isometric Diagonal Hold

• Kneeling on all fours, lift one leg up to the ceiling, keeping it straight and bending your arms so your face is near the floor.
• Pulse leg up and down for 25 reps.
• On the 25th rep, lower chest to floor, leg in the air.
• Hold this butt-sculpting position for 30 seconds.

Squat to Back Leg Lift

• Perform a squat, lifting your leg out behind you on your way back up.
• Switch legs with every rep.
• Do 2 sets of 30 reps.

Squat Jumps

• Starting in squat position, bring fingertips to the floor.
• Jump up, reaching hands to the sky.
• Do 3 sets of 25 reps.

Related: Everything You Need to Know About Plyometrics for This 30-Day Butt Challenge (and Beyond)

Squat Side Taps

• Remaining in squat position, tap one leg out to the side and bring back to center.
• Do 25 reps on each side.

Squat Lateral Shuffle

• Starting in squat position, shuffle 3 times to the right and touch the ground.
• Shuffle 3 times to the left and touch the ground.
• That's 1 rep. Do 3 sets of 10. (Then check out the #1 reason why your regular butt-sculpting workouts might not be working...)

Folded Squeeze

• Starting with heels together, step out to the side and lower into a squat.
• Return to center and repeat on the same side.
• Do 20 reps on each side.

Plié Squat on Toes

• Perform a plié squat with one heel off the ground.
• Do 25 reps on each side.
• Lift both heels off the ground and continue squatting for another 25 reps.

Arabesque

• Standing on right leg, extend left leg and right arm.
• Pulse leg up and down.
• Do 25 reps on each side. (V. relevant to this 30-day butt challenge: Is it possible to do too many butt-sculpting exercises?)

Arabesque to Warrior III

• Perform the arabesque exercise for 25 reps.
• On the same side, move into warrior III (stand on one leg and hold arms straight out in front of you so that your body forms a T shape).
• Hold for 30 seconds.
• Repeat on other side.

Reverse Lunge to Front Kick to Single Leg Deadlift

• Step right leg back into a reverse lunge, punching arms forward.
• Kick right leg in front of you as you return to standing, moving arms to sides.
• Remaining standing on your left leg, reach hands to toes to perform a deadlift as your right leg swings behind you.
• Do 25 reps on each side.

Chair Pose to Alternating Reverse Lunge

• Standing with feet together, bend knees as if you're sitting in a chair.
• Bring leg back to a reverse lunge.
• Continue alternating legs for 30 reps.
• Do 2 sets.

Chair Pose Butt Burner

• Starting in chair pose, step left leg out to the side.
• Return to center.
• Step left leg behind you.
• Do 25 reps on each side.

Chair Pose Side Steps

• Begin in chair pose, arms out in front of you.
• Staying low in chair pose, take a giant step to your right, then quickly to your left.
• Do 20 reps.
• Repeat side-step motion for an additional 30 reps, imagining you are jumping over a box to up the butt-sculpting power and intensity.

Skate with a Cross Torso Floor Touch

• Repeat the same skaters from Day 21, touching the ground with each rep.
• Do 50 reps total.

Side Lunge to Balance Hold

• Lunge out to your right side.
• Return to center, bringing your right knee up to a 90-degree angle and lifting arms in the air.
• Continue on right side for 25 reps.
• Repeat on left side.

Side Lunge to Outer Thigh Leg Lifts

• Lunge out to your right side, then return to center lifting your arms up to the sky.
• Do 20 reps.
• Lifting arms up to form a T, lift right leg straight out to your right side.
• Do 20 reps.
• Repeat on other side.

Side Lunge to Warrior III Hold

• Lunge out to your right side, then return to center lifting your arms up to the sky.
• Do 20 reps.
• Standing on left leg, hold warrior III position for 30 seconds.
• Repeat on other side.

Side Kicks

• Bringing knee to hip height, push out to a side kick.
• Do 25 reps on each side. (Psst...here's how to ace the four fundamental kicks in boxing workouts.)

Balancing Back Kicks

• Assume chair pose.
• Keeping weight on left leg, kick right foot back behind you.
• Do 25 reps on each side.

Plank Walk-Ups R & L

• Assume plank position.
• Bring left foot up to your hands and follow with right foot, so you're in squat position.
• Step back into plank, leading with left foot.
• Repeat for 10 reps, leading with left foot.
• Switch for 10 reps, leading with right foot.

Jumping Jacks and Power Jacks

• Perform 3 traditional jumping jacks.
• Jump higher on the fourth for a "power jack."
• Repeat 15 times.