{"id":14833,"date":"2015-08-28T05:00:28","date_gmt":"2015-08-28T12:00:28","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=14833"},"modified":"2021-07-19T07:07:09","modified_gmt":"2021-07-19T07:07:09","slug":"dolce-lifestyle-build-a-better-butt-in-4-moves","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-build-a-better-butt-in-4-moves\/","title":{"rendered":"DOLCE LIFESTYLE: Build A Better Butt in 4 Moves"},"content":{"rendered":"

DOLCE LIFESTYLE:
\nBuild A Better Butt in 4 Moves<\/h2>\n

by Samantha Coogan, MS, RDN, LD<\/h4>\n

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!<\/h3>\n

1. 10 (each side) Kickbacks
\n<\/strong>\u2022\tKneel on all fours
\n\u2022\tKeeping hips level, kick your right leg back and up, and return to starting position
\n\u2022\tRepeat with other leg
\n2. 20 Air Squats
\n<\/strong>\u2022\tStart with feet hip width apart, toes slightly turned outward (for balance)
\n\u2022\tKeeping your torso upright and your back flat, squat down below parallel (below 90 degrees \u2013 yes, you read that correctly, BELOW)
\n\u2022\tReturn to standing
\n*To help keep your torso upright, raise your arms as you squat down, then lower as you stand up
\n3. 30 Second Squat Hold
\n<\/strong>\u2022\tIn same positioning as above, hold squat for 30 seconds, with arms raised. You should really feel it in your lower back and then quads
\n4. 20 Toe Taps
\n<\/strong>\u2022\tLay on your back
\n\u2022\tHinging at the hip, raise your legs up and bend at the knee to create a 90 degree angle (table top position)
\n\u2022\tTap the right heel to the floor, then the left, alternating until you\u2019ve done 20 on each side. Be sure to engage the core as you do this movement
\n\"blog-divider-line\"<\/p>\n

Join our online training program today!
\nGuaranteed results or your money back!
\nLose up to 21 pounds in 21 days!<\/h2>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

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 \u2022 Kneel on all fours \u2022 Keeping hips […]<\/p>\n","protected":false},"author":2,"featured_media":14837,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[16,1475,1476,6,1456,1477,1478,1364],"class_list":["post-14833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-3-weeks-to-shredded","tag-hard-butt","tag-how-to-get-a-firm-butt","tag-mike-dolce","tag-online-training-program","tag-quick-workout","tag-squat","tag-tone-butt"],"yoast_head":"\nDOLCE LIFESTYLE: Build A Better Butt in 4 Moves - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-build-a-better-butt-in-4-moves\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE LIFESTYLE: Build A Better Butt in 4 Moves - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE LIFESTYLE: Build A Better Butt in 4 Moves by Samantha Coogan, MS, RDN, LD How do you get a tighter, more toned butt? 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