Feeling like your body needs an anti-gravity lift? The 30-Day Gut and Butt Challenge has started, but there’s still time to join!
The belly and butt are trouble areas for many women. And while body shapers like Spanx can give the illusion of a toned and tightened physique, the effects are only temporary.
But what if I told you that you can re-shape your body by building the right muscles in as little as 30 days? Well, you heard it here first!
As a Dr. of Physical Therapy, I know all-too-well the difficulty in designing an exercise program that actually gets results. For this Challenge, I’ve partnered with a experienced certified personal trainer from Femme Fatale Fit Club who designed the features to effectively chisel an itty bitty waist and build that bubble butt!
Gut and Butt Challenge Details
Femme Fatal Fit Club ran a similar Gut and Butt Challenge in the past and it was wildly successful!
Each day there were ab and glute exercises one had to perform. The exercises were designed to include high repetitions to help burn fat while also building muscle endurance.
Here is a sample calendar of the types of exercises that were included in the previous Challenge.
We are hosting a new and improved Challenge in 2019, from January 2nd through January 31st. These new exercises are in a different order and have a slight uptick in a number of repetitions.
If you would like to join us, there’s still time! Follow the steps below to get signed up.
How to participate in the Challenge
- Click here to register for FREE
- Join our private Facebook accountability group to receive support and motivation throughout the Challenge
- Download and complete the Challenge calendar daily, which will be emailed to you before we start
- When you complete your daily exercises, check in with the Facebook group or on Instagram daily with a selfie using hashtags #gutandbutt, #mindyourdamnfitness, and #FFFC
- Tag us on Instagram: @jumaah_mydf and @femmefitalefitclub
Tips to be successful
- Tracking your progress is super important to keep motivation strong. For this Challenge, it’s helpful to measure your glute-to-waist ratio. Start by measuring your waist and around your hips and glutes. Record both measurements as your starting point. Then, divide the waist measurement by your hips measurement. Hopefully it is less than 1.0. If not, you have work to do to get it down (ideally to 0.8).
- Don’t forget to take a side photo of yourself in a mirror to show your abs and glutes starting point
- If you have access to weights or resistance bands, certainly use them! Just make sure you take as many breaks as you need to get through all of the repetitions
- Drink at least 64 oz (8 glasses) of water daily
- Eat a large salad daily with vinaigrette (no creamy dressings)
- Eat about 1 gram of protein per pound of bodyweight a day (if you weight 100 lbs, that’s 100 grams of protein)
- Get at least 7 hours of sleep a night
- Be patient and kind to yourself! Rome wasn’t built in a day and neither will a small waist or rounded glutes
- Abs are made in the kitchen and muscles grow from consuming food so be sure that the food you eat won’t promote fat gain in your midsection and increase overall body fat
- Reduce your daily consumption of refined sugar to no more than 20 grams a day (natural sugar like fruit is ok!)
- These exercises complement your current workout routine, not replace it. So keep up your current activities!
- It will definitely take more than 30 days to build a round bubble butt. So continue with the glute isolation exercises (with weights if you have them) after this Challenge is complete
- Exercise should be fun and exciting, so have fun with the Challenge and don’t forget to post your daily selfies!
Are you ready to get started? GREAT, let’s do this!
The Challenge accountability group started on January 2, 2019, but you can still sign up! Even better, invite a friend or 2 to join you to make it more fun!
Also, you can repeat this Challenge throughout the year as many times as you like. But we certainly hope you join the Group to jump start your fitness in 2019!