DOLCE DIET LIFESTYLE:
Bodyweight Butt Blasters
by Samantha Coogan, MS, RDN, LD
There are lots of exercises that target the glutes, but many of them often involve equipment. So what if you’re traveling, trying to squeeze in a workout while the baby’s asleep, can’t squat due to a nagging knee injury, or simply don’t have access to the gym? Here are some bodyweight exercises that are just as effective, and if anything, something small to add into your normal routine!
Glute Bridge
• Start by lying on your back, arms straight at your sides, feet flat on the floor with a bent knee.
• Raise your hips towards the ceiling, keeping your shoulders on the floor.
• Lower to just above the ground (you should be hovering), and raise back up.
• Repeat for 3 sets of 20.
Single Leg Glute Bridge
• Start in same position as above, but raise one leg up so it is perpendicular to the floor.
• Perform the same movement with your leg in the air.
• Repeat for 3 sets of 10 each side.
Donkey Kick
• Start on all fours.
• Kick one leg up in the air with a bent knee (bottom of foot should be parallel with the ceiling.)
• Return to starting position and kick with the opposite knee..
• Repeat for 3 sets of 10 each side.
