DOLCE LIFESTYLE:
Build A Better Butt in 4 Moves
by Samantha Coogan, MS, RDN, LD
How do you get a tighter, more toned butt? These 4 moves will certainly help! Best of all, you can do this mini workout pretty much anywhere!
1. 10 (each side) Kickbacks
• Kneel on all fours
• Keeping hips level, kick your right leg back and up, and return to starting position
• Repeat with other leg
2. 20 Air Squats
• Start with feet hip width apart, toes slightly turned outward (for balance)
• Keeping your torso upright and your back flat, squat down below parallel (below 90 degrees – yes, you read that correctly, BELOW)
• Return to standing
*To help keep your torso upright, raise your arms as you squat down, then lower as you stand up
3. 30 Second Squat Hold
• In same positioning as above, hold squat for 30 seconds, with arms raised. You should really feel it in your lower back and then quads
4. 20 Toe Taps
• Lay on your back
• Hinging at the hip, raise your legs up and bend at the knee to create a 90 degree angle (table top position)
• Tap the right heel to the floor, then the left, alternating until you’ve done 20 on each side. Be sure to engage the core as you do this movement
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