Women's Health

How to Get a Bubble Butt Only in 30 Days

Have you desired to get a bubble butt and wondering where to start? Then you have come to the right place.




This piece will share easy exercises one can do at home, foods you should add to your menu and the benefits of strengthening your glute muscles.

To attain that toned butt you desire, you need to work several muscles, they include;

The gluten Maximus – This is the largest muscle in the body and helps to create the shape of the butt.

The gluten Minimus – This is the muscle that helps our thighs to move around and rotate.

The gluten Medius – This is the muscle that facilitates the movement and rotation of the hips.

Hamstrings – The hamstring is connected to the glute muscles, and although this muscle is sometimes ignored, it is essential to incorporate exercise that works this muscle as it prevents hip injuries and creates a lean look.

How to Get a Bubble Butt

The advantages of working the glut muscles

  • Improved posture.

By working out the glute muscles you get improved sitting, standing and walking posture, being the largest muscles in the body, the glute requires regular movement, and this reduces injuries and keeps your back upright and healthy.

  • Increased agility.

Working your gluten muscles prevents hips, back, and knee pain, for a free pain lower back, work those hips. Also, by working out your knees and ankles you gain more stability and stamina.

  • Improved athletic ability, strong glutes increase strength, speed. In turn, increasing athletic prowess.

Exercise to help you get a bubble butt

These exercises will help you achieve a bubble butt, but by maintaining a consistent workout routine you are guaranteed to attain a firm butt.

  • Basic squat

While still standing to ensure your knees, toes, and hips are facing forward, then part your knees hip distance.

To perform the squat bend your knees and push your butt backward, the knees should be behind your toes and the pressure on the heels. A squat should appear like you are seated. You then repeat the motion for several minutes.

The length of this exercise is determined by several factors. So be sure to consult with a qualified gym instructor before working out and remember not to overwork your body.

  • Jump squats.

The jump squat is similar to the basic squat, and the difference as the name suggests is the jumping. Just like the basic squat assume a sitting like position with your toes, knees, and hips facing forward, as you stand.

Jump with your arms and back straight to prevent any injuries then back to the squat position, repeat this exercise for several minutes. However, take your time to grow stamina and strength during the workouts.

  • The skaters.

Assume a skating position, your legs will be wider than the shoulder distance, and place the arms at the side.

You will then swing your arms in the front your legs, alternate the movement of the arms just like skating.

Band butt blaster.




Kneel and place the resistant band under one foot, lift and extend the leg backward, while working the glute muscle.

Repeat this motion with one leg on the floor while the other works the muscles for several reps, for the other foot, do the same number of reps to create a balance. This exercise will work your butt and thigh muscles making your lean and firm.

  • Cross lunges.

While standing place your feet at hip distance, with one leg in front of the other, place your body’s weight on this leg while bending and repeat with the other leg. As you perform this exercise, remember to keep your back and chest lifted, this will ensure the weight is supported by one leg at a time and prevent back pains.

The above exercise can be done at the comfort of your home, so wait no more start the journey to achieving the firm and bubble butt you have always desired.

Foods to help you attain a bubble butt

  • Mushrooms.

Mushrooms are rich in proteins and calories and provide a good source of proteins for vegetarians. Mushrooms can be used to make soups, salads as well as sandwiches. Making them suitable for a main course as well as a snack.

  • Tofu and soy.

Tofu and soy are also a good source of plant-based proteins, tofu, and soy can be used to prepare salads, curries, and wraps.

  • Beef

Lean ground beef is heart friendly and is filled with proteins. The protein helps in the repair of wounds, thus an excellent addition to facilitating the production of new body tissues.

  • Sweet potato.

Sweet potatoes have minerals, carbs, and antioxidants. Sweet potatoes are delicious and are easy to prepare. Sweet potatoes are a good source of natural sugars that will keep you energized throughout the day.

  • Dark, leafy vegetables.

Include, veggies such as kales in your diet. Green vegetables have nutrients that will increase stamina during workouts while still maintaining a healthy diet.

Other meals to add to your diet include almond butter, milk, chicken breast, and hemp seeds to mention a few.

Items necessary for a workout routine




Comfort during any workout session is very crucial thus essential to buy proper items for the workout, invest in a proper workout mat, shoes, and clothes also remember to always stay hydrated during the exercises.

Bottom line

Make exercise a part of your everyday routine for a healthy life. You will not only achieve the desired body but enjoy a pain-free and disease free life. Exercise has been proven to work wonders when it comes to our well-being, so even after attaining a bubble butt. Continue working out and have fun while at it.

Also, before signing up for a gym membership or adding a new meal to your menu, be sure to consult your doctor. Also, work with your own time and obey your body, too much pressure may cause more harm thus listen to your body.

And finally, remember to balance those portions and get some rest.

About the author

Ambrosina Kimani

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