{"id":16326,"date":"2016-03-23T15:58:58","date_gmt":"2016-03-23T22:58:58","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=16326"},"modified":"2021-07-19T07:06:31","modified_gmt":"2021-07-19T07:06:31","slug":"dolce-diet-lifestyle-bodyweight-butt-blasters","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/","title":{"rendered":"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters"},"content":{"rendered":"<h2>DOLCE DIET LIFESTYLE:<br \/>\nBodyweight Butt Blasters<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p>There are lots of exercises that target the glutes, but many of them often involve equipment. So what if you\u2019re traveling, trying to squeeze in a workout while the baby\u2019s asleep, can\u2019t squat due to a nagging knee injury, or simply don\u2019t 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!<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/glute-bridge-292x200.jpg\" alt=\"glute-bridge\" width=\"231\" height=\"190\" class=\"alignright size-medium wp-image-16327\"><\/p>\n<h3>Glute Bridge<\/h3>\n<p>\u2022\tStart by lying on your back, arms straight at your sides, feet flat on the floor with a bent knee.<br \/>\n\u2022\tRaise your hips towards the ceiling, keeping your shoulders on the floor.<br \/>\n\u2022\tLower to just above the ground (you should be hovering), and raise back up.<br \/>\n\u2022\tRepeat for 3 sets of 20.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/single-leg-glute-bridge-231x200.jpg\" alt=\"single-leg-glute-bridge\" width=\"231\" height=\"200\" class=\"alignright size-medium wp-image-16328\"><\/p>\n<h3>Single Leg Glute Bridge<\/h3>\n<p>\u2022\tStart in same position as above, but raise one leg up so it is perpendicular to the floor.<br \/>\n\u2022\tPerform the same movement with your leg in the air.<br \/>\n\u2022\tRepeat for 3 sets of 10 each side.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/donkey-kick-440x440.jpg\" alt=\"donkey-kick\" width=\"231\" height=\"231\" class=\"alignright size-large wp-image-16329\"><\/p>\n<h3>Donkey Kick<\/h3>\n<p>\u2022\tStart on all fours.<br \/>\n\u2022\tKick one leg up in the air with a bent knee (bottom of foot should be parallel with the ceiling.)<br \/>\n\u2022\tReturn to starting position and kick with the opposite knee..<br \/>\n\u2022\tRepeat for 3 sets of 10 each side.<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<a href=\"http:\/\/shop.thedolcediet.com\/The-Dolce-Diet-3-Weeks-to-Shredded-revised-p\/r3w2s.htm\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/03\/3-weeks-to-shredded-shop-banner-960x375.jpg\" alt=\"3-weeks-to-shredded-shop-banner\" width=\"620\" height=\"235\" class=\"aligncenter size-large wp-image-16276\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019re traveling, trying to squeeze in a workout while the baby\u2019s asleep, can\u2019t squat due to a nagging knee injury, or simply don\u2019t have [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1795,1796,1797,1798,1799,1800,1801,6,34],"class_list":["post-16326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-best-butt-exercises","tag-bodyweight-exercises","tag-butt-exercises","tag-butt-workout","tag-glute-exercises","tag-glute-workout","tag-how-to-tone-your-butt","tag-mike-dolce","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters - 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-diet-lifestyle-bodyweight-butt-blasters\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"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\u2019re traveling, trying to squeeze in a workout while the baby\u2019s asleep, can\u2019t squat due to a nagging knee injury, or simply don\u2019t have [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/\" \/>\n<meta property=\"og:site_name\" content=\"The Dolce Diet\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-23T22:58:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-19T07:06:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/03\/donkey-kick.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"550\" \/>\n\t<meta property=\"og:image:height\" content=\"550\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/\",\"name\":\"The Dolce Diet\",\"description\":\"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/03\/donkey-kick.jpg\",\"contentUrl\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/03\/donkey-kick.jpg\",\"width\":550,\"height\":550},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/#webpage\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/\",\"name\":\"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters - The Dolce Diet\",\"isPartOf\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/#primaryimage\"},\"datePublished\":\"2016-03-23T22:58:58+00:00\",\"dateModified\":\"2021-07-19T07:06:31+00:00\",\"author\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\"},\"breadcrumb\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\",\"name\":\"Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"caption\":\"Admin\"},\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters - The Dolce Diet","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-diet-lifestyle-bodyweight-butt-blasters\/","og_locale":"en_US","og_type":"article","og_title":"DOLCE DIET LIFESTYLE: Bodyweight Butt Blasters - The Dolce Diet","og_description":"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. 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