If you are over 40 and do not know how to pump up your buttocks, we are here to help you! We have designed a 10-day butt workout plan for women over 40. Following this plan, you will get the perfect buttocks and a toned body. Let’s go!

It is important to note that you do not need to go to the gym to perform our trainings, because this workout is performed without any equipment. Our butt workout is designed for 10 days, so every day you need to perform a new set of exercises. You will perform exercises such as squats, side kicks, glute bridges, lunges, single leg bridges, side leg raises, donkey kicks, fire hydrants, curtsy lunges, and second squat hold. You need to repeat each set of exercises 2 times and rest for 2 minutes! We must admit that you must perform this workout exercises 5 times a week. Due to this, you will have rest days because your body needs some time to relax!

What’s more, you need to add cardio sessions to your butt workout plan. We recommend you find the right kind of cardio and perform it with joy. Cycling, walking, running, and dancing are suitable options for cardio. You must perform cardio sessions for at least 30 minutes a day.

However, you should pay attention to your diet. Eat proper and healthy foods. Try to combine products that contain protein, carbs, and healthy fats. You should avoid soda, sugary sweets, and baked foods. Also, drink enough water daily!

Follow our workout plan, train regularly, and you will achieve great results. A sound mind in a sound body! Let’s do it!

READ MORE: A beginner's walking program and tips to get you walking anywhere

#1. Squats

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#2. Side kicks

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READ MORE: 7 exercises to reduce abdominal fat

#3. Glute bridges

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#4. Lunges

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#5. Single leg bridges

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#6. Donkey kicks

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#7. Fire hydrants

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Credit: BetterMe

#8. Curtsy lunges

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Credit: BetterMe

#9. Squat hold

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Credit: BetterMe

READ MORE: 3 effective exercises to tone your arms without weights

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