Gone are the times of bone-thin figures and skinny backsides. Nowadays, it’s all about firm, round butts and shapely hips. Although exercise won’t completely change your butt, it can make it firmer and perkier. Since the buttocks are composed of muscle, you can train them just like any other muscle on your body. If you challenge yourself and perform exercises that target the gluteus maximus, you can make the muscle stronger and more defined.

If you’re ready for the best butt you’ve ever had, we invite you to take on this 7-day butt lift workout challenge. In just seven days, we’ll teach you all the moves you need to work, shape, and lift your glutes. The challenge consists of 3 exercises per day that you can combine with weight lifting, cardio, yoga, or fitness classes. Let’s get to it and lift those butts!