Busy Parent Fitness Challenge - Day 27: How to get a bootylicious butt without weights

by - Sunday, November 09, 2014

Cycling is great for the butt, but you can still have a nice derriere even if you don't have a bike. Here are three great exercises that will help lift and shape your butt.

1) Sliding Squats: a) Squat, stay low and shift your weight to the right foot. Lift your left foot off the ground if your balance is good. Hold for a few seconds. b) Shift your weight to the left and hold for a few seconds. c) Repeat a & b 10 times.






2) Bum Kicks: Jog in place or around the park/room, kicking your feet up to your butt. Pump your arms to get a full body workout. Continue for 30 - 60 seconds.

3) Hip Raises / Glute Bridge: Do 30.

  • Variation 1: For more of a challenge, lift one leg in the air while you lift your butt and lower back off the ground. 
  • Variation 2: Facing a wall, lying on your back, press one foot against the wall (knee height) and lift the other leg in the air. You should be able to lift most of your back off of the floor.


Squeeze those glutes together at the top.

Repeat exercises 1-3 once or twice as time allows. Aim for a 20 minute workout!

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