Exercise

The 30 Day Butt And Thigh Challenge

When trying to lose weight and tone up, do you feel that your butt and thighs are your problem area? Then we have got the perfect challenge for you! Tone your butt and things in just 30 DAYS!!  You can get your FREE 30 Day Butt & Thigh Challenge pack here

Get ready to work your legs and butt to lose extra cm’s on your legs and give your butt a lift.  Forget rock hard abs (for now) toned butt and thighs is the new black.

Although you cannot spot reduce where you lose weight/cm’s from, following a healthy eating plan and working the large muscles of the legs will help to burn more calories and lose those unwanted cm’s.

So join us in the Tone Your Butt & Thighs Challenge below. Couple this up with our 28 Day Weight Loss Challenge exercise and healthy eating plan and you’ll be reaching those goals before you know it.

The ultimate guide to the Healthy Mummy 30 day butt and thigh challenge:

1. Duck Squat

  • To perform the Duck Squat stand with your feet shoulder-width apart, activate your core and place hands together out in front of you.
  • Next squat down until your butt is parallel with the ground and this is your starting position.
  • To begin the squat lower your butt down as far you can until it almost touches your heels, push back up to the starting position keeping your weight in your heels, this completes one repetition.
  • Perform the weighted version exactly the same way while holding your desired weight.

2. Jump Squat

  • Begin in a standing position with your feet slightly narrower than shoulder-width, hands at your side, head forward and core engaged.
  • Squat down, bending at your hips with your back straight, core engaged and looking forward, swing your arms back.
  • With a quick pause at the bottom, push up with your feet into a jumping motion.
  • Pay close attention to your landing position as you can cause injury to your ankles and other areas. When landing, squat back to the lowered position and repeat.
  • Perform the weighted version exactly the same way while holding your desired weight.

3. Pointed Leg Pulses

  • Start on all fours with knees placed directly under the hips and elbows below the shoulders; legs should be touching. Engage your core and from there, lift one leg up from the ground, keeping it at a 90-degree angle, and point toes up at the ceiling.
  • Making sure that your leg muscles are tightened pulse your leg up towards the ceiling making sure you always keep your leg above your hips.
  • Perform the weighted version by holding a light hand weight between your thigh and calf (in your knee gap)- remember to squeeze it tight so it doesn’t fall out.

4. Fire Hydrants

  • Begin on all fours with your arms directly under your shoulder and knees under your hips.  Make sure your core is engaged to keep your back straight.
  • Keeping the kneeling position, raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
  • Repeat movement with the same leg until the set is finished. Repeat the exercise using the right leg.
  • Perform the weighted version holding a light hand weight between your thigh and calf (in your knee gap)- remember to squeeze it tight so it doesn’t fall out.

5. Pile Squats

  • Start standing with your feet slightly wider than hip-width apart, your core engaged and your toes turned out about 45 degrees.
  • Bend your knees, and lower your body straight down, keeping your hips under your shoulders, your core engaged and your back straight. Make sure your knees open over, but not past, your toes as they bend. Slowly straighten back up.
  • Perform the weighted version the exact same way while holding your desired weight.

6. Squat with Side Leg Lift

  • Start from a standing position, with feet together. Make sure your feet are shoulder-width apart. Bend your knees lowering your butt as if you’re going to sit in a chair.
  • Straighten your legs and slowly lifting your right leg to the side as high as you can while keeping yourself stable and upright making sure you are engaging your core. Lower your right leg as you bend both legs into a squat.
  • You can alternate your legs if you wish or repeat on the same side.
  • Perform the weighted version the exact same way while holding your desired weight.

Once you have completed your desired amount of reps, make sure that you stretch out your legs. There are many warm down stretches you can choose from as part of the 28 Day Weight Loss Challenge.

If you’re looking for more ways to tone your butt and thighs, watch this Yoga video for a full demo.

Check out Nathalia’s work out where she shows you how to perfect the basic squat here. 

For a REALLY intensive workout to tone your Butt SUPER fast – get our Butts, Hips & Thigh exercise eBook here.

Join the 28 Day Weight Loss Challenge-  The no.1 mums only health, fitness & weight loss program

It is like a PT, Coach, Nutritionist & Chef – ALL IN YOUR POCKET – with EASY to follow food & fitness plans

You get unrestricted access to :
● Nutritionist & chef designed weekly meal plans
● Personal Trainer crafted At-home workouts- 28 minutes and under
● Daily Motivation from My Coach
● Personalised Shopping lists to make life easy
● Over 4,000 healthy and delicious recipes at your fingertips
● REAL TIME support from The Healthy Mummy Team and OVER 200,000 other mums

CLICK HERE and find out more today!

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The Healthy Mummy

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