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30-Day Buttocks Challenge: Tone Your Butt and Legs for Summer

Don’t be discouraged by the junk in your trunk this year when it’s time to put on your swimsuit. This simple, effective 30 day buttocks challenge will tone, tighten, and lift muscles you didn’t even know you had!  

Woman demonstrating three exercises for butt and legs.

One of my most stubborn areas is my butt. Not being one of the longtime fitness gurus, and having back issues, it took some time for me to get the muscles toned in my legs and butt. Having a regular workout schedule to follow is key, and this leg day workout has helped me strengthen those muscles.  

Just because you are over 40, doesn’t mean you have to look it… or feel it for that matter. One of the physical differences between women over 40 (who aren’t working out regularly) and younger women is the muscle tone. We can bridge and close that gap with regular exercise.

A few principles to keep in mind when trying to get healthier:

  • Strength training for muscle tone
  • Cardio for fat loss
  • Healthy nutrition to support exercise efforts

It’s really that simple.

Closeup of woman's butt and legs in bathing suit.

Losing Weight with a 30-Day Butt and Leg Challenge

This challenge works when you incorporate the 3 principles mentioned above. A 30 day butt and thigh challenge will not only strengthen and tone your muscles, it will also help you lose weight overall through calories burned and increased metabolism.

This challenge is customizable to adapt to your fitness level. If day 1 is too easy, start with a day that is more challenging. Likewise, if day 1 is too challenging, do as much as you can and build up gradually until you can move to day 2.

While a 30 day challenge is great for motivation and a visual checkoff, depending on where you are starting, it will likely take longer than 30 days to see the full results of toned buttocks and legs. But if you stick with this program you should see improvement in muscle tone and strength after 30 days. 

There is also a benefit to engaging muscles in everyday activities. I will even do a few exercises around the house while cooking and cleaning to strengthen and tone my glute muscles.

Back view of fit woman standing on beach in workout gear.

Details on the 30 Day Buttocks Challenge

The challenge consists of 4 main exercises adding on higher reps through the 30 days.

  • Curtsy Lunges
  • Squats
  • Front Lunges
  • Back Lunges

There are some additional benefits you can gain by adding ankle weights to your workouts for toning and building glutes and legs. 

After completing the 30 day buttocks challenge, you deserve a huge pat on the back! I hope you take pictures and measurements before and after…you will be very happy with the results. 

Don’t stop there though, keep going to keep your metabolism higher to burn more calories and try out some more 30 day challenges.

More 30 Day Challenges for Toning

Anyone over 40 needs to be working on strength training to prevent loss of muscle and keep their metabolism fired up. Try these 30 day challenges:

  • 30-Day Plank Challenge: Perfect for beginners, this challenge will strengthen essential core muscles and literally takes less than a couple of minutes a day for big results.
  • 30-Day Arm Challenge: Give your arms a little extra workout to prevent those flabby arms so common after 40. 
  • 30-Day Legs Challenge: Try this leg challenge for women to keep up your progress!
Walking for weight loss 30-day printable.

Best Recovery After Leg & Butt Workouts

I love, love, love this drink for faster recovery after workouts, especially after difficult leg and buttocks workouts. BCAA powder will help muscles recover much faster than without, and it has a lot of additional benefits. I drink it daily, sometimes multiple times depending on what workout I’ve done.

Additional weight loss resources:

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Saturday 16th of March 2024

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Saturday 20th of January 2024

Your point of view caught my eye and was very interesting. Thanks. I have a question for you.


Wednesday 29th of November 2023

Thank you very much for sharing, I learned a lot from your article. Very cool. Thanks. nimabi

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