Last Updated on September 2, 2021 by Femniqe Editorial
You guys have asked for it.
And here it is.😉
A challenge that will grow your glutes and build fuller hips. This 30 day workout plan will do exactly that.
It is specially designed to activate and grow your butt, and stimulate the muscles surrounding your hips.
This will absolutely influence the overall shape of your hips and booty.
But there’s one thing.
It will require work and dedication, therefore, it won’t happen overnight.
For you to get the maximum results within the next 30 days, you have to follow the plan and stay consistent.
You might have read somewhere online that you cannot influence or change the shape of your hips.
That rule only applies for your bone structure.
However, the muscles that surround the hip area(1) can be stimulated and activated for growth using specific exercises.
It’s just that you will have to put in the work.
As long as you put your mind to it, it’s absolutely achievable.
The wider hips and bigger butt challenge overview
For this 30 day challenge you’re going to need 2 items.
- A resistance band
- A dumbbell from size 10 to 15 pounds.
Resistance bands are really cheap and you can get them at any local Fitness Store.
If you can’t get it locally you can get it dirt cheap on Amazon.
For those persons who might not be able to get a resistance band because of special circumstances, you can use 2 stockings, tie the feet together and you will get your own home-made resistance band.👍
Just make sure that it has enough tension and stretching power.
You’ll be doing 4 separate workouts targeting your glutes and hip muscles.
As always, a 30 day calendar will be provided below that shows you the sets and reps for each move for each day.
Now let’s break down each exercise and how you should do them properly.
Let’s get started! 🏁
1. Dumbbell fire hydrant
Fire hydrant is extremely powerful for targeting the gluteus medius, which is one of the three gluteal muscles.
This is a thick radiating muscle situated on the outer surface of your pelvis.
Stimulating the growth of this muscle happens when you add weights like a dumbbell or ankle weights.
This one exercise will definitely change the shape of your hips to a fuller look when you stay consistent with the routine.
Note: This doesn’t mean you should do this exercise only. It works extremely well when you combine the other 3 exercises in this plan.
How to do it
- Get into the donkey kick position, while holding the dumbbell in between hamstrings of the left leg.
- Now you’re going to lift your left leg sideways as high as possible and hold for 1 second.
- After the pause lower your leg back to the starting position and repeat.
- Finish the reps for the left and move on to the right leg.
2. Single Leg Bridge
When you’re doing this exercise make sure that your form is correct. That is extremely important to maximize your gains in glutes and hip muscles.
How to do it
- Support your back on a bench while your right foot supports your lower body.
- Your left leg should be suspended in the air.
- Slowly brace your hips and left leg upwards and pause for 1 second.
- You then slowly lower to the starting position and repeat.
- Do the required reps for each leg.
3. Slow thigh closes
For this exercise, you’re going to need the resistance band.
After you complete this move, every gluteal muscle is going to start crying.
That burn is an indication that those muscles are being activated and worked. So ignore that feeling to stop, and complete the required sets and reps on each side.
Yes, it’s a bit hard, but after a while your body will become adjusted to the burn.
And you will start seeing amazing results in your hip and booty muscles.
How to do it
- Place the resistance band around your knees and lie down on your left side.
- Make sure to use your left hand to support your upper body during the move.
- You’re going to use your right thigh to stretch the band as tight as possible, until you feel the maximum tension.
- Hold the position for 1 second then slowly move back to the starting point and repeat.
- Do the required sets and reps for each side as listed on the calendar below.
4. Ankle squat band stretches
Absolutely one of the best exercises you can do grow your booty and hip muscles. This move will also use the resistance band for maximum tension.
Always remember that to produce maximum muscle growth, the more time under tension the greater your results.
How to do it
- Put the resistance band around your ankle and lower your body into the squat position.
- What you’re going to do is use your right foot to step sideways to produce tension during the move.
- Then you’re going to move back to the start point with your left leg stretching the resistance band.
The 30 Wider Hips and Bigger Butt Challenge Workout Plan
Don’t rush through the reps
One of the biggest mistakes persons make is rushing through the reps and sets just to get it over with.
If that is the approach you’re going to take, you won’t get the best results.
The more time under tension(2) your muscles experience is the more growth will happen. That’s a scientific fact.
Remember, you only have 30 days to maximize your results, so you must pay attention to this.
When doing the workouts make sure that you’re performing them timely. By doing this you’re making sure that your muscles get the proper training they need to breakdown, repair and grow.
This leads on to the next point.
The Best Diet To Get Wider Hips and Bigger Glutes
For your muscles to grow you have to feed it with proper nutrition.
You can do everything else correct but if your diet isn’t supporting your muscles then all your work will be in vain.
You can never out train a bad diet.
80% of your results depend on how you eat on a daily basis. Therefore, you want to make sure that you’re eating the right amount of protein, carbs and healthy fats.
Since recently, we created a 30 day bigger hips guide consisting of a 7 day meal plan that will support your growth.
Check it out => here.
It has every thing from protein, carbs and fats that will help you get amazing results.
As long as you follow the meal plan your muscles will have every single nutrients and vitamins it need to grow naturally as fast as possible.
But what if I am overweight?
If it’s that you have a lot of excess body fat then it’s best that you include cardio after the workouts.
So for example, day 1 when you complete the required sets and reps for each workout, you’re going to rest for about 6 minutes and then do cardio for about 10 to 15 minutes.
The cardio workout that you do is completely up to you, but if you want something that you can follow right away check out below.
It’s the perfect full body fat burner routine for this challenge.
It’s a 10 minute cardio routine that help you burn more calories, which leads to lowering your body fat percentage.
The thing is, for you to see your natural curves you have to lower your body fat percentage.
To do that you must enter a calorie deficit and do cardio.
Calorie deficit is just a fancy term for eating less calories than your body need on a daily basis.
Make sure to read => this guide.
It has everything you need to know about doing calorie deficit the right way.
Start the 30 day curvy hips & bigger butt challenge
The ball is in your court now.
You know exactly what you need to do to grow wider hips and build bigger butt at the same time.
It’s completely doable, no matter what your current body composition is it right now.
One more thing you should do is avoid listening to anyone who says that it’s not possible. Tons of women have done it before, and so can you.
It doesn’t require any surgery, it is completely free.
“All you need to do now is start taking massive action and keep at it”
Yes, it will take a lot of work and consistency, but that’s the price we all have to pay if we want to achieve our dream body.
What you should do now?
Bookmark this page or pin it to your favorite Pinterest board so that you can easily access it.
Get a couple of your friends who have the same fitness goals as you and do the challenge together.
Stay motivated, consistent and you’re bound to see great changes. 🙂