Most trainers and fitness experts I’ve worked with agree that it usually takes three weeks to see results from a personal training session, and six weeks for others to see a difference.

With a trainer named Anthony, it all happened in half the time: By the end of our third session, I was marveling at my butt in the locker room mirror. By the end of the third week, I proudly slipped on my favorite jeans to go to work, having finally filled out my butt for the first time.

I asked my co-workers to look at my butt (also for the first time, I promise) and they agreed that it was toned, firm and perked up. Mission accomplished: I had a sublimated butt, and all within 21 days.

Here’s the three-week butt routine

During each hour-long session, Anthony generally took me through three circuits of three moves each. Some of the exercises required heavier gym equipment, but many of them just used body weight, a kettlebell or some dumbbells.

Try some of our favorite exercises, shown below. (And one thing: If you notice your thighs are firmer and more toned. Keep it up).

  1. Kneeling Side Kick
Three-week routine for the transformation of the buttocks

Get into a side plank position, with your left knee and hand on the ground and your upper body raised. Raise your right leg so that it is parallel to or slightly higher than your right hip.
-Keeping your foot bent (important!) and your right leg at the same height, kick forward as far as you can and repeat.

Repeat for a total of 12 reps and switch sides.

  1. Hydrant with leg extension
The 5 best exercises for glutes.  You have to try them!
  • Get on all fours.
    -Lift your right knee to the side so that your thigh is parallel to the floor.
    -Keeping your foot flexed (again, the key!), extend your leg out until it is straight. Replace your foot and rest your knee on the floor.

Repeat 12 total reps on the right side before switching to the left side.

  1. Weightlifting with kettlebell
Three-week routine for the transformation of the buttocks

Begin by standing with your feet shoulder-width apart, arms straight, and holding the kettlebell up.
Flexing your hips and keeping your back flat, lower yourself until the kettlebell almost touches the floor.
-Twist upward by squeezing your buttocks and returning to the starting position.

Repeat the exercise for a total of 12 reps.

  1. Sumo Squats
The 5 best exercises to tone and shape the buttocks

Dumbbells are optional, but if you use them, hold them just above the top of your shoulders with your elbows bent. Stand with your feet slightly shoulder-width apart.
Leaning forward slightly and keeping your back flat, bend your knees and squat until your thighs are parallel to the floor. Contract your glutes as you do this, pausing at the bottom for maximum effect.
-Stand back up and repeat.

Repeat until you have completed 12 reps.

  1. Pulse Sumo Squat
Three-week routine for the transformation of the buttocks

-Start with your feet slightly shoulder-width apart and squat halfway down with your back flat.
-Lower yourself further so that your thighs are parallel to the floor.
-Squeeze with your hands.
-Move up to the middle.

Repeat for a total of 12 reps.

  1. Glute Bridge
30 day challenge to have a firm butt

Lie on your back with your palms flat on the floor and your knees bent (so your legs don’t touch the floor).
With the help of your body and legs, stand up in a bridge position so that your buttocks, back and legs do not touch the floor (but your feet, shoulder blades and head do not move). Hold the position for a few seconds and lower yourself back down.
Repeat for a total of 10 reps.

7. Donkey kicks

Get Fit in 14 Days Plan (For Beginners)

Get on your hands and knees.
Keeping your foot flexed and your knee bent, kick your right leg toward the ceiling so you feel pressure on your buttocks.