Health & Fitness

Get the best ass ever with the 2017 #cosmobuttchallenge

An ass-pirational 28-day plan that everyone can get behind.

By Elizabeth Narins
Cosmo Butt Challenge

Instead of making vague resolutions like “lose weight” and “get a better body,” be specific, and make 2017 the year of the rear with this gluteus-maximising workout plan, the #CosmoButtChallenge.

~YOUR REGIMEN~
Five days a week, spend eight minutes doing a five-move routine, designed by certified personal fitness trainer and Instagram star Angelica Gonzalez (@AngelicaKathleen), who knows a thing or two about rounding out the booty:

In the program outlined below, you'll perform 15 reps of each move on each side and complete the entire circuit as many times as you can in eight minutes, resting up to 30 seconds between sets.

At the end of each week, you'll progress to a new routine with new exercises that are a smidge more difficult.

If you want to take things to the ~next level~ by tweaking your diet, aim for 80 to 100 grams of protein per day to increase muscle mass. “You can strength-train all you want, but if you don’t have the proper nutrients, you won’t see results,” says Amanda Foti, RD, founder of Eat.Fit.Live. Be sure to have a 10- to 20-gram protein snack, like Greek yogurt or cottage cheese, about 30 minutes pre-workout, then a protein-packed (20+ grams) meal, like salmon with edamame or an omelette and turkey bacon, within an hour after sweating.

Here's the plan:

~*WEEK 1*~

1. Squat

How to do it: Stand with your feet shoulders-width apart, arms bent, hands in loose fists at your chest. Bend your knees, lowering your butt until your thighs are parallel to the ground. Return to start, squeezing your glutes at the top. That's one rep.

2. Pulsing Lunge

How to do it: Stand with your feet hips-width apart, elbows bent, hands in loose fists at your chest. Take a large step forward with your left foot, digging into the heels to trigger the glutes. Bend both knees until your left thigh is parallel to the floor and right knee hovers above it. Straighten your legs, then lower back down. That's one rep.

3. Stiff-Leg Deadlift

How to do it: Stand with your feet shoulders-width apart, knees slightly bent, and arms extended toward the ground, hands in fists in front of your thighs. Shift your hips back as you hinge forward, reaching your upper body toward floor. Lower as far as possible with a straight back (no rounding!). Reverse the motion to return to start, squeezing your glutes at the top to complete one rep.

4. Glute Kickback

How to do it: Starting on all fours with your wrists under shoulders, and knees under your hips, lift your right knee to hips-height or higher, extending your foot toward the ceiling. Bring the knee back to starting position to complete one rep. Do all your reps, then repeat on the opposite side.

5. Bridge

How to do it: Lie face-up on a mat with your knees bent, feet flat, and arms along your sides. Press through the heels to lift your hips straight up as you squeeze your glutes to send your pelvis as high as possible. Pause, then lower until your butt hovers above the ground to complete one rep.

Perform this workout at least five times this week, then progress to the next one:

~*WEEK 2*~

What you’ll need: Two 5- to 10-pound dumbbells

1. Weighted Squat to Curtsy Lunge

How to do it: With the end of one dumbbell in each hand, the other end balanced on your shoulder, stand with feet shoulders-width apart. Bend knees, lowering butt until thighs are parallel to the floor. Return to start, squeezing glutes at the top. Next, step your right leg diagonally behind your left leg and bend both knees, keeping the shoulders stacked over the hips and front knee behind the front toes. Extend the legs and step your back foot back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

2. Weighted Forward Lunge With Kickback

How to do it: Hold one dumbbell in each hand along your sides, palms facing your body. Keeping the shoulders stacked above the hips, take a large step forward with your right foot and bend both knees 90 degrees to come into a forward lunge. This is your starting position. Extend the front leg as you squeeze the left glutes and extend the back leg, kicking your heel up behind you. With control, lower the back leg and bend the knees to return to starting position. That's one rep. Complete all your reps, then reverse legs and repeat.

3. Dumbbell Deadlift

How to do it: Hold one dumbbell in each hand, palms facing your body, and stand with feet about shoulders-width apart, toes facing forward. Keeping the chest high and knees soft, bend forward from the waist to lower the dumbbells toward the floor. Engage the glutes to lift your chest and return to starting position. That's one rep.

4. Weighted Kickback

How to do it: Starting on all fours, place a dumbbell behind your left knee and squeeze the heel toward your butt to secure it. Point the toes and raise your knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control to complete one rep. Perform all your reps, then repeat on the opposite side.

5. Weighted Hip Thrust

How to do it: Lie on your back with knees bent and soles of the feet on the floor. Hold one dumbbell in each hand and place them above each hip. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep.

Perform this workout at least five times this week, then progress to the next one:

~*WEEK 3*~

What you’ll need: Two 5- to 10-pound dumbbells

1. Weighted Squat With Triple Pulse

How to do it: With the end of one dumbbell in each hand, the other end balanced on your shoulder, stand with feet shoulders-width apart. Bend knees, lowering butt until thighs are parallel to the floor. Pulse up a few inches, then return to your lowest position three times. Then extend your legs to return to start, squeezing glutes at the top. That's one rep.

2. Weighted Side Lunge to Knee Raise

How to do it: With the end of one dumbbell in each hand, the other end balanced on your shoulder, take a large step out to the side with your left foot. This is your starting position. Keeping the chest high, bend your left knee and sit your hips back to lower into a side lunge. Next, press through the left heel for momentum as you bring your left knee up in front of the left hip. Return to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

3. Weighted Single-Leg Deadlift to Lunge

How to do it: Hold one dumbbell in each hand, palms facing your body, and stand with feet about shoulders-width apart, toes facing forward. Keeping the chest high and knees soft, balance on the right foot as you bend forward from the waist to lower the dumbbells toward the floor, simultaneously extending the left leg behind you to bring your heel toward the ceiling. Next, raise your chest and lower your left leg, landing with the left foot a large step ahead of the right one. Bend both knees about 90 degrees to lower into a forward lunge, keeping the shoulders stacked above the hips the entire time. Press through the front heel to return to standing position. That's one rep. Perform all your reps, then repeat on the opposite side.

4. Kickback to Hydrant

How to do it: Starting on all fours, with toes pointed, raise your left knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control, then extend the left knee out to the side. Come back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

5. Single Leg Hip Thruster

How to do it: Lie on your back with knees bent, soles of the feet on the floor, and arms extended along your sides. Extend your right foot straight up toward the ceiling with toes pointed. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Perform all your reps then, repeat on the opposite side.

Perform this workout at least five times this week, then progress to the next one:

~*WEEK 4*~

What you’ll need: Two 5- to 10-pound dumbbells and a chair

1. Weighted Squat With Side Kick

How to do it: Hold one dumbbell in each hand in front of your body, palms facing each other, and stand with your feet slightly wider than shoulders-width apart. Bend your knees, lowering your butt until your thighs are parallel to the floor as you let the weights hang heavy. Next, extend both legs as you shift your weight onto your right foot and extend your left leg straight out to the side. Place the foot back in its starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

2. Weighted Switch Jump

How to do it: Hold one weight in each hand, and hold them at your sides, palms facing the body. Take one large step forward with your right foot. This is your starting position. Keeping the chest high and shoulders stacked above the hips, bend both knees about 90 degrees. Next, press into the heels to jump straight up, reversing your legs in the air so you land with your left foot a few steps ahead of your right. Bend both knees into a second lunge, then jump straight up, landing in starting position. That's one rep.

3. Sumo Squat to Deadlift

How to do it: Hold a dumbbell in each hand in front of the body, palms facing each, and stand with your feet slightly wider than shoulders-width apart, toes angled slightly outward. Keeping the chest high, bend both knees to sit back until your thighs are nearly parallel to the ground. Extend the knees to return to starting position, squeezing your butt at the top. Next, turn your palms to face your body and bend forward from the waist, keeping the back straight as you let the weights hang toward the ground. Engage your glutes and the backs of your legs to raise up back to starting position, turning palms to face the body to complete one rep.

4. Weighted Kickback Into Hydrant

How to do it: Starting on all fours, tuck a dumbbell behind your left knee, squeezing your heel to your butt to secure it. Keeping the toes pointed, raise your left knee straight up behind you until you feel the contraction in your glutes — the higher the better. Return to starting position with control, then extend the left knee out to the side. Come back to starting position to complete one rep. Perform all your reps, then repeat on the opposite side.

5. Single Leg Hip Thrust With Raised Heel

How to do it: Facing a sturdy chair (or couch or bench), lie on your back with knees bent, soles of the feet on the floor, and arms extended along your sides. Place the sole of your left foot on the seat and extend your right foot straight up toward the ceiling with toes pointed. Keeping your shoulders away from your ears, lift the hips straight up as high as you can, squeezing the glutes at the top. Lower with control to complete one rep. Perform all your reps, then repeat on the opposite side.

Via: Cosmopolitan US