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Hey guys!

Today I’m releasing your new 30 Day Challenge. This time we are focusing on your BOOTY (by popular demand!) I would love it if you could invite all of your friends, family, and co-workers to do this with you. It’s an easy way to get some extra movement into your day and it’s super effective, and dare I say…FUN!!??

Here are the moves you will be doing on the #30daybuttlift. Please use this hashtag whenever you post about your workouts! Oh and I wanna see your selfie with the printed calendar!



Keep your feet hip-width apart and squat down like you’re about to sit down in a chair. Push into the floor with your heels and keep your chest lifted, back tall.



On all fours, lift your right leg into the air at a 90 degree angle, straight up behind you. Keep your toes pointed and pulse up! Also keep your eyes looking forward. Do both legs.



On all fours, lift your left outer thigh up to the ceiling while keeping your leg at a 90 degree angle. Do both legs.



Bring your forearms down to the floor and kneel. Then straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight. Keep your hips aligned (facing the floor) and don’t open up. This is how you will effectively get your lifted booty! Do both legs.



Lie down on your back. Relax your arms and place your feet hip-width apart. Then raise your pelvis up to the ceiling and then touch your butt back down to the floor.

Ok guys! Working on getting your new #FABruary Workout Calendar out soon. Be sure to sign up for my free newsletter so I can send you the calendar password as soon as I post it. Feb is gonna be a crazy ridic month! And we’re gonna have so much fun working out together :) Excited.


The Conversation (329)

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  • Ellie says:

    Does this challenge make your butt ”bigger” or make it look smaller? because i have a smaller flatter butt and was wondering if it would make it more like a ”bubble butt”

  • sahithi p says:

    does this challenge help me to make my butt smaller in size

  • Avery says:

    Hey, everyone! I am so excited to start this challenge. I was just wondering what everyone’s results are, do you find that this challenge gives you results quickly? Thanks!

  • Hilary Franco says:

    Don’t we need at least a day of rest for our muscles so they can grow?

  • Dominika says:

    I started this challenge on 20 exercise on each leg. Tomorrow I will finish the complete challenge on 50 exercises each leg and the results are amazing! I’m so excited how it works well.. can’t say anything else but THANKS!

  • Mel says:

    I love my new butt! But now that I’ve finished the challenge what’s next? What do I need to do to maintain?

  • Charlie says:

    Always struggled with bum exercises but this really gets you used to them. I’m on my second week and already I can see the difference, thank you Cassie!!! Can’t wait to start the flat abs challenge and feel good again!

    • Luciah_1D says:

      Hey I have a question for you, as you say that being on week 2 you can see a difference. Are you doing the challenge exactly as it is on the calender or are you doing more reps than whats indicated for each day? I just started 4 days ago and i’d like to know , Thanks :)

    • Luciah_1D says:


  • Vicky Ahgue says:

    This instructor HAS NO ASS how is this supposed to inspire people?

    • Gaby S. says:

      There are a lot of body shape, we don’t look all the same, we can’t all have Nicki Minaj’s booty. You don’t need to have “an ass” to be fitness/pilates’ instructor.

  • Vicky Haskins Moss says:

    got to try this ,,,,

  • Vip Med says:

    im on my 2nd week 3rd day n im doing both flat abs + butt lift challenge
    i know it gonna be harder but challenge still a challenge !!

  • Inga says:

    To be honest, this is far too easy for me, and I don’t even work out regularly. I can do like 60 reps for each exercise on day 1. How can that even be?? Anyways if you want a harder version try this:
    -Instead of regular squats: Jumping Squats, where you jump from a narrow squat position in a wide squat position and back.
    -Instead of regular lunges: Put your behind foot on a chair, so that your whole weight rests on the standing leg
    -Instead of regular bridges: One-legged bridges. Just put one leg in the air.

    This did the job for me :)

  • Mariam says:

    What if I want to skip squat because it really bulks up my quads

    • Thelma says:

      Do a plie squat. Toes facing outwards and knead aligned It works the inner thighs and glutes. I’m modifying the kicks to a rainbow to work more of my glutes.

  • Tania R says:

    Instead of doing one thing per day, im doing two, so its a 15 day challenge for me. I think this will give faster results??? maybe?? we will see.

    • Giani says:

      did it work? doing two of them per day?

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  • emily lindmann says:

    If I do the arm, waist, thigh, stomach and butt 30 day challenges as well as burning around 100 calories by walking my dogs every day, will I see and feel results? I heard you’re supposed to do these 30 day challenges with the calendar but I’m not, will I still see results even though I’m not doing the calendar??

  • Puffz Kv says:

    2 weeks into this, i can’t see any results.

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  • Crystal says:

    I’m seeing a lot of confused people on here. Reps means the number of times you do that exercise. For example 1 squat= 1 rep. The calendar days mean nothing other than day 1 day 2 ect. I think what everyone is confusing is reps vs. Sets. Sets (which aren’t mentioned here) would be how many times you do 5 squats with a short rest period in between. Each of the exercises listed is reps only. However that wasn’t enough for me so I did 3 sets of each exercise. So on day one I would do each exercise 5 times then start over. Total 15 of each exercise.

    • Jeanie says:

      Thank you! I too did 3 sets each day. Starting over today with some Sistahs July 1 : )

  • Natelie says:

    I have been doing the 30 day squat challenge and my butt is now uneven and it is so obvious. What can I do? It is very urgent!!

    • Rushil says:

      Just exercise one side for a while. Google it I’m sure you’ll find something to help.

  • Carmen says:

    I used to work out regularly and have fallen off the wagon. So decided Nov 1 to start again with the #30daybuttliftchallenge. It is day 3 and oh my gosh I am sore. How can this be? I used to do about 30 minutes of toning and ran 4 km almost everyday now I am aching doing 21 reps. Looking forward to the beginning

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  • Jack says:

    Great article, I also found some great videos of butt exercises

  • Mari says:

    While doing the butt lift challenge, is there a meal plan you would recommend to increase the results?

  • Renae says:

    Sorry, I’m new and a little confused. On day 2, would I do 6 each and 2 reps?

    • Bonnie says:

      So, from what I understood this would mean doing 30 reps of 22 squats on the last day? Isn’t that too much?

    • Tori Tarantino says:

      Nooooo. It says “do the number of reps listed for each day”. It doesn’t say anything about multiplying those reps by the day you’re on. That would be overkill to say the least lol.

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