fourteen-day butt lifts challenge being super skinny isn’t what it’s all about these days today it’s all about being healthy fit and toned in fact what people are really trying to have is the perfect but ladies you have to admit figuring out what the perfect workouts are to have the perfect tush can be well stressful however we here at Rudiet are ready to help you with finding your booty perfection because we love you that’s why . some people are naturally born with the perfect butt while others have to work for it pretty hard in the gym if you’re fairly clueless on the exercises you have to do to lift that butt of yours walking into the gym is overwhelming we mean you walk in and everyone looks like they know what they’re doing well you don’t have to stress anymore here are the exercises you need to do for about 14 days it’s called the 14 day butt lift challenge by remaining consistent for 14 days and doing these exercises properly you might just start seeing slow results rome wasn’t built in a day though right .
number one hip lift :
here’s a butt workout that’ll really help you shape a nice fat butt the first exercise is the hip lift progression it not only tones your bum but it also relieves some tension in your back fitness magazine writes that you simply get a mat lay on your back with your arms at your sides and your knees bent make sure your feet are flat on the floor then lift your hips towards the ceiling do this ten times three reps .
number two burpees :
now here’s a butt workout that you might not like but it’s great for fat loss where you want it and building a fat bud we hate to break it to you guys but burpees are the next workout for this challenge livestrong notes that squatting down thrusting your legs doing a push-up and then jumping back up are excellent for working out the muscles in your glutes we all hate doing it but doing 10 burpees for 3 reps will guarantee improvement for your butt as well as your legs the pain is totally worth it all you have to do is push through .
number 3 perky lifts :
all right so let’s continue down the path to bottom perfection this but exercise is great for making a beautiful butt a perky lift is the next exercise that works out your buttocks it’s one of the less annoying workouts to do but you really do feel it rudiet.com notes that perky lifts specifically work out the center and outer glutes all you have to do is go on your hands and feet and raise each leg high up fairly slowly do each leg 10 times 3 reps .
number 4 squats :
these are integral when it comes to a booty workout so pay attention want to lose weight want to build a beautiful fat butt then do squats in fact squats should be your best friend if you’re trying to shape up that booty of yours some people love them others can’t stand them but they are the key to success women’s health notes that using a resistance band will help add more pressure but it’s not a necessity to do this you have to stand with your feet shoulder distance apart then reach your arms forward so they’re parallel to the floor and bend your knees here you should try and do 15 reps .
number 5 sumo squats :
a variation on the previous exercise but more important nonetheless speaking of ways to lose weight this butt exercise is great for that as well sumo squats are the next go to women’s health rights that with these ones you should stand with your heels shoulder distance apart turning your toes open slightly then simply bend your knees making sure your hips are pushed back and lower down into a squat you want to go as low as you can until your hips are slightly below the level of your knees you want to do as many reps as you possibly can but start with 10 reps and you should be good .
number 6 the super lift :
if you’re a fan of Superman then these butt exercises will be your cup of tea rudiet.com instructs to first lie straight with your face down on the floor or a mat as you’re doing this your arms should be extended in front of you then at the same time raise your arms legs and chest off the floor and hold this contraction for about two seconds then slowly lower your arms legs and chest back down to the starting position make sure to inhale as you do this do this 10 times 3 reps .
number 7 jump rope :
jumping rope is great for your body for a lot of reasons alternative daily notes that it won’t build muscle strength in a way that weightlifting will but skipping will still tone your muscles all over your body including your buttocks if you practice enough you’ll be able to jump fairly quickly at which point you want to try to jump at least 100 times you’ll definitely feel that one in the morning .
number 8 the fire hydrant :
no this has nothing to do with the life-saving water supplier but it will save your booty from looking unhealthy the fire hydrant is the final exercise you should do to shape that bum of yours according to rudiet.com to do this move you have to position yourself on your hands and knees on the ground for starters then keeping the knee in a bent position abduct the femur moving your knee away from the midline of the body you want to pause at the top of this motion slowly returning back to the starting position do this as much as you can repeat on both sides but that’s not all sure exercise is important when it comes to shaping a perfect butt but what about a diet don’t worry your rudiet has you covered because right now we’re gonna go through some of the best foods that you can eat in order to attain that perfect derriere we know what would you ever do without us well you’d probably have a hard time finding the best ways to lose weight the best health tips and the best bud exercises .
number one chicken :
ever seen those commercials where the cows hold up eat more chicken signs we all know it’s for their self-preservation but they could also be talking about getting a bigger healthier but that’s because chicken is one of the best foods you could possibly eat in order to make your booty more toned and bigger or at least that’s what feminie Comm reports chicken is full of protein which is integral to growing your bum and it’s so versatile it can be baked fried put in a salad eaten by itself the possibilities really are endless much to the relief of the cows it’s also much better than red meat mostly because it has less cholesterol but also because cows are adorable and chickens are well less adorable sorry chicken lovers out there .
number two Turkey :
so you’re looking for a well toned bigger butt however you’re tired of getting all your protein from chicken don’t worry rudiet.com also tells us that Turkey is a great source of protein it’s one of the leanest animal meats around so it’s packed to the brim with healthy protein however rudiet.com reminds us there are three things we need to keep in mind when we’re buying a turkey .
number one make sure it’s low-sodium :
too much sodium could be a killer if you’re trying to lose weight and perfect a beautiful but .
number two it needs to be extra lean :
obviously we’re eating turkey for its leanness so try to get your turkey to be as lean as possible and .
number three make sure it’s free of preservatives :
what kind of health tips channel would we be if we told you to eat turkey chock full of preservatives that being said if you hit all those markers then you’re good to eat the turkey so fret not during the holidays and indulge in as much turkey you so desire .
number three almond butter :
allergic to peanuts are you boycotting the peanut industry because of some wacky revenge scheme or maybe you just don’t like peanut butter either way this health tip is for you because the next food you need to eat in order to get a fat butt is almond butter it has way more protein than its allergy prone brother and it’s commonly known as one of the best alternatives to the affer mentioned butter spread it on some whole-grain bread or some crackers and just feel the fat loss as it happens who knows you may even feel your beautiful butt growing into perfection as well .
number four flax seed :
what the world is flax seed we hear you cry out in unison well dear readers they’re not only one of the best things for fat loss but they’re also great for developing a healthy fat but it’s also an amazing source of dietary fiber fatty acids and protein so powder some of this pretty flower seeds and put it in your protein shake these will give you the boost you need to get that beautiful butt that you so crave and that’s our list .