21-Day Сhallenge For Your Peach

Firm and toned butt is a quiet difficult goal to achieve, but if you have one, you feel more confident and comfortable. We created this workout for you not only to strenghten your butt, but also to improve your back muscles which are extremely important in your everyday life.

Our workout requires the amount of exercises increasing gradually. If you feel that it is easy, you could change the number of repetitions.

1. Single-Leg Squat

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1. Stand up straight with your feet hip-width apart and lift your left leg in front of you.

2. Start bending your right knee and slowly lower your hips back.

3. Push through the right heel to return to the starting position.

4. Switch to the left side and repeat.



2. Pulsing Plié Squat

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1. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor.

2. Raise your heels off the floor and squeeze your calves.

3. Lower your heels and return to the starting position.

4. Repeat until set is complete.

3. One-Legged Reverse Plank Bridge

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1. Sit on the mat with your legs extended and place your hands behind you with the fingers facing your body.

2. Kick your right leg up and, as you lower it back down, lift your hips and squeeze the glutes.

3. Repeat with the opposite leg and keep alternating sides for the entire duration of the set.



4. Superman Lift

How To Do Superman - Get Healthy U

1. Lie face down on a mat, with your arms and legs fully extended.

2. Lift one arm and the opposite leg off the floor, by arching your back.

3. Hold for a count of 2, return to the starting position, and repeat with the opposite arm and leg.

4. Alternate until the set is complete.

5. Donkey Kick

How to Do Donkey Kicks: Proper Donkey Kick Form for Strong Glutes | Real  Simple

1. Get down on all fours and position your hands under your shoulders and your knees under your hips.

2. Kick back with one leg and squeeze the glutes.

3. Bend the knee, lower the leg and repeat.

4. Switch legs.

DAY 1: 8 each *3
DAY 2: Rest
DAY 3: 8 each *3
DAY 4: Rest
DAY 5: 10 each *3
DAY 6: Rest
DAY 7: 10 each *3
DAY 8: Rest
DAY 9: 12 each *3
DAY 10: Rest
DAY 11: 12 each *3
DAY 12: Rest

DAY 13: 14 each *3
DAY 14: Rest
DAY 15: 14 each *3
DAY 16: Rest
DAY 17: 15 each *3
DAY 18: Rest
DAY 19: 15 each *3
DAY 20: Rest
DAY 21: 15 each *3