Riri

If you step on the scale every morning, you’ve probably noticed that your weight never looks exactly the same. One day you might be down two pounds, the next you’re up three. This rollercoaster can be frustrating, especially if you’re actively trying to lose fat or build muscle. But here’s the truth: short-term weight fluctuations are completely normal and have little to do with actual changes in body fat.

Instead, your day-to-day weight is influenced by a mix of hydration levels, food intake, glycogen storage, hormones, digestion, and even your sleep schedule. Understanding these factors helps you interpret the scale correctly—and prevents you from making drastic decisions based on misleading daily numbers.

In this article, we’ll dive into the reasons behind these daily weight changes so you can understand what’s really happening with your body.

1. Water Retention and Hydration Levels

The biggest driver of daily weight fluctuations is water. Your body is roughly 60% water, and even small shifts in hydration can swing the scale by several pounds.

Why Water Matters:

• Sodium Intake: A salty meal causes your body to hold onto extra water to balance sodium levels in your blood. This can temporarily add 2–5 pounds overnight.
• Carbohydrate Intake: For every gram of glycogen stored in your muscles and liver, your body holds around 3 grams of water (Olsson & Saltin, 1970). Eating more carbs than usual can lead to noticeable scale jumps the next day.
• Dehydration: Sweating heavily during exercise or not drinking enough fluids can make you temporarily lighter. Once you rehydrate, your weight rebounds.

Takeaway: A jump in weight after pizza or pasta night isn’t fat gain—it’s water being stored alongside sodium and glycogen.

2. Food Volume and Digestion

The physical weight of food and fluids in your stomach and intestines also shows up on the scale, even before it’s digested.

• Large Meals: A big dinner can make you 1–3 pounds heavier the next morning simply because of food volume.
• Fiber: High-fiber foods like beans and vegetables add bulk and slow digestion, meaning food stays in your system longer.
• Bowel Movements: Irregular digestion can shift your daily weight by several pounds depending on whether you’ve gone to the bathroom or not.

Example: If you drink a liter of water before bed, the scale may show you one kilogram heavier in the morning, but that’s not fat gain—it’s just fluid weight waiting to be processed.

3. Glycogen Storage and Exercise

Your muscles store glycogen as a quick energy reserve. Training intensity and carb intake directly affect how much glycogen you carry, and this shows up as weight changes.

• After High-Carb Days: Extra glycogen fills your muscles, often adding 2–4 pounds of weight with water.
• After Hard Workouts: Glycogen depletion during endurance exercise or fasting can lower your scale weight until you replenish with food.
• Strength Training: Micro-damage from lifting weights can cause localized water retention during the recovery process, making you heavier for a few days.

Key Point: Fluctuations from glycogen don’t mean fat gain—they’re signs that your muscles are fueled and recovering.

4. Hormonal Factors

Hormones influence fluid balance, appetite, and digestion, all of which affect daily weight.

• Menstrual Cycle: Many women experience 2–6 pounds of water retention in the luteal phase due to higher progesterone and estrogen (Chidley et al., 2020). I recommend checking out Alexandra Botez’s article to learn about the physiological, psychological, and performance-related aspects of exercising during menstruation. It covers what you should do, what to avoid, and how to listen to your body.
• Cortisol (Stress Hormone): High stress levels increase water retention and cravings, sometimes spiking body weight even without increased calorie intake.
• Sleep: Poor sleep affects hunger-regulating hormones (ghrelin and leptin), leading to higher water retention and increased food intake.

5. Alcohol and Caffeine

• Alcohol: Initially dehydrates you, leading to lower weight the next morning. But it often disrupts hormones and digestion, which may cause water retention a day later.
• Caffeine: Acts as a mild diuretic, leading to short-term water loss. Frequent caffeine users adapt, so the effect diminishes.

Result: Post-party weigh-ins are notoriously inconsistent.

6. Illness, Inflammation, and Medications

When your body is fighting infection, recovering from injury, or dealing with chronic inflammation, it tends to hold more water. Some medications—including steroids, antidepressants, and blood pressure drugs—also influence weight through water retention and appetite changes.

7. Daily Weigh-In Variability

Even the way you measure can create fluctuations:

• Time of Day: Morning weigh-ins are most consistent since food, fluids, and activity haven’t accumulated.
• Clothing: Wearing different outfits adds inconsistency.
• Scale Accuracy: Household scales can vary by 1–2 pounds with shifts in placement or battery life.

8. Fat Gain vs. Fluctuations

It’s important to separate temporary fluctuations from true fat gain.

• 1 Pound of Fat = 3,500 Calories. To actually gain 2 pounds of fat overnight, you’d need to consume 7,000 calories above your maintenance level in a single day—which is highly unlikely.
• Most 2–5 pound overnight swings are due to water, glycogen, or digestion, not fat.

9. Long-Term Trends Matter Most

The best way to track progress is not by obsessing over daily numbers but by observing weekly or monthly averages.

Practical Strategies:

• Weigh yourself at the same time each day (ideally in the morning after using the bathroom).
• Record your numbers, then calculate a weekly average.
• Focus on long-term trends: Are your averages going down, up, or stable over 4–8 weeks?

Apps and spreadsheets can make this easy, smoothing out the noise of daily fluctuations.

10. Practical Tips to Manage the Mental Side

Daily weight changes can be frustrating, but perspective helps.

• Use Multiple Metrics: Track body measurements, progress photos, strength levels, and how your clothes fit—not just the scale.
• Expect Fluctuations: Know that 2–5 pounds up or down is normal and temporary.
• Check Sodium and Carbs: If your weight jumps, think back to your last meal before assuming you’ve gained fat.
• Trust the Process: Consistency in nutrition, training, and recovery leads to results regardless of day-to-day swings.

Conclusion

Your body weight is not a fixed number but a dynamic reflection of hydration, food, glycogen, hormones, digestion, and recovery. Fluctuations of several pounds in either direction are normal and do not represent fat gain or fat loss. The key to progress is tracking long-term trends, not reacting emotionally to short-term scale shifts.

By understanding why your weight changes so much on a day-to-day basis, you can stop stressing over the scale and focus on sustainable habits that truly improve your health, performance, and physique.

References

• Olsson, K. E., & Saltin, B.. Variation in total body water with muscle glycogen changes in man. Acta Physiologica Scandinavica, 80(1), 11–18. Link
• Chidley, K., et al. (2020). Female hormonal fluctuations and exercise performance. Journal of Science and Medicine in Sport, 23(6), 543–549.
• Schoeller, D. A. (1990). How accurate is self-reported dietary energy intake? Nutrition Reviews, 48(10), 373–379. Link
• Hall, K. D. (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32, 573–576. Link
• Sawka, M. N., & Coyle, E. F. (1999). Influence of body water and blood volume on thermoregulation and exercise performance in the heat. Exercise and Sport Sciences Reviews, 27, 167–218. Link

Spring is around the corner, which means it’s time to refresh, reset, and get ready to feel strong, sculpted, and confident just in time for summer! Let’s not spend another year wishing we had put in the work to feel amazing on vacation. Instead, let’s start now and make those goals a reality!

The Spring Slim Down Challenge is your ultimate reset—designed to help you banish bloat, tone up, and feel your absolute best in just 8 weeks.

Whether you’re looking to tighten up before bikini season or simply want to build stronger habits, SSD is your chance to sculpt, sweat, and SLIM DOWN!

How to Reset & Get Ready for SSD

If you want to maximize your results, a little preparation goes a long way. Follow these simple steps to get your body, mind, and kitchen ready before SSD officially kicks off on March 10th!

1. Detox & Debloat

Start fresh by hydrating and cutting back on foods that cause bloating. Drink at least 80 oz of water per day, add lemon to your water for digestion support, and focus on whole, unprocessed foods. 

2. Set Your Goals

What do you want to achieve during SSD? More energy? A toned waist? Better consistency with workouts? Write your goals down and be specific—having a clear vision makes all the difference in staying motivated!

3. Clean Out Your Kitchen

Your environment plays a huge role in your success. Ditch the processed snacks and stock up on nutrient-dense, whole foods like lean protein, fresh produce, and healthy fats. When you have the right foods on hand, making smart choices becomes effortless!

Grab the Slim Down Nutrition Plan so you can meal prep and get ready for healthy, high protein, and delicious meals!

4. Move Every Day

Even before SSD starts, get in the habit of daily movement—whether it’s a 10-minute stretch, a walk outside, or a Sweat Sesh. The goal is to build momentum so you’re ready to crush the challenge from day one! Join our MOVE app & get 7 Days FREE if you are NEW!

5. Get Your Mind Right

Your mindset is everything. Visualize how you want to look and feel by the end of SSD. Imagine yourself feeling strong, confident, and radiant in your favorite bikini on the beach! When you see it, you believe it—and that belief will fuel your motivation and success.

You Deserve to Feel Your Best!

Don’t let another summer pass by wishing you had started sooner. This is your time to SLIM DOWN! The Spring Slim Down Challenge will give you the tools, motivation, and community support to help you sculpt your body, boost your confidence, and feel incredible from the inside out.

Join us for our Spring Slim Down Challenge and make this your strongest, most confident Summer yet!

Want to burn fat overnight? A simple 10-minute habit before bed can boost your metabolism. The idea of burning fat while you sleep sounds almost too good to be true. Yet, science tells us that what you do in the final moments before bed has a surprisingly strong influence on your metabolism, hormone balance, and ability to lose weight. While there is no “magic trick” to wake up pounds lighter, adopting a simple 10-minute nighttime habit can set the stage for your body to naturally burn fat while you rest.

This article explores the connection between sleep, metabolism, and fat loss and reveals a practical 10-minute routine that works with your biology—not against it.

Why Sleep Quality Determines Fat Loss Success

Most people think weight loss is only about calories in versus calories out, but it’s more complicated. Sleep plays a central role in how your body regulates hunger, stress, and energy.

• Hormones at night:
  • Leptin tells your brain you’re full. Poor sleep lowers leptin, making you hungrier.
  • Ghrelin signals hunger. Lack of sleep raises ghrelin, leading to overeating.
  • Cortisol spikes with stress and poor sleep, which pushes your body to store belly fat.
• Growth hormone: Deep sleep triggers the release of growth hormone, which promotes fat breakdown and muscle repair.
• Insulin sensitivity: Sleep deprivation makes your body less efficient at handling carbs, leading to more fat storage.

When your sleep cycle is disrupted, all these systems malfunction, making fat loss harder no matter how much you diet or exercise.

The Problem: Stress and Restlessness Before Bed

After a long day, many people collapse in front of the TV, scroll endlessly on their phones, or snack late at night. These habits:

• Keep cortisol levels high.
• Expose you to blue light, which suppresses melatonin.
• Delay deep sleep, when fat burning is most active.

That’s where a short, intentional 10-minute nightly ritual comes in. It doesn’t replace proper nutrition or exercise, but it primes your body for overnight fat loss by optimizing your sleep environment, calming your nervous system, and setting up your metabolism for success.

The 10-Minute Habit: Stretching + Breath Work + Mindful Reset

This routine takes just 10 minutes, requires no equipment, and can be done right before bed. It has three parts: gentle stretching, controlled breathing, and a brief mindful reset.

Step 1: Gentle Stretching (5–6 minutes)

Stretching before bed isn’t about burning calories — it’s about signaling your body to relax. Tension in your muscles tells your brain you’re still in “fight or flight” mode. Stretching resets this response.

Try these:

1. Forward Fold (3 x 20-30 sec): Stand tall, bend forward at the hips, and let your arms hang. This stretch relaxes the spine and eases nervous tension.
2. Butterfly Stretch (3 x 20-30 sec): Sit down, press the soles of your feet together, and let your knees drop outward. This opens tight hips, which store a lot of stress.
3. Spinal Twist (3 x 20 sec): Lie on your back, place your right hand on your left knee, and twist gently. Switch sides. Twists help digestion and reduce bloating.
4. Neck Rolls & Scapular Retraction (3 x 20 sec ): Release daily tension in the upper body, a common stress zone.

Step 2: Breath Work (3–4 minutes)

Once your muscles are relaxed, focus on your breath. Controlled breathing lowers heart rate, reduces cortisol, and activates the parasympathetic nervous system (your “rest and digest” state).

Box Breathing Variation:

• Lie down comfortably.
• Inhale through the nose for 4 seconds
• Hold for 4 seconds
• Exhale slowly through the mouth for 6–8 seconds
• Repeat 5–6 times

This type of breathing has been shown to improve heart rate variability, lower blood pressure, and prepare the body for deep sleep.

Step 3: Mindful Reset (1–2 minutes)

Before closing your eyes, finish with a short mindful pause. Sit or lie still and mentally “release” the day. You can silently repeat:

• “I am safe. My body can rest. My body can heal.”

This small reset decreases racing thoughts and helps your brain transition into restorative sleep.

Why This Works: The Science Behind the Habit

1. Cortisol Reduction:
   Chronic stress keeps cortisol high, which tells your body to hold onto fat (especially belly fat). Stretching and deep breathing lower cortisol, creating a hormonal environment that supports fat loss overnight.
2. Better Sleep Quality:
   Relaxation practices improve sleep latency (how fast you fall asleep) and sleep depth. More deep sleep means more growth hormone release, which promotes fat breakdown.
3. Improved Insulin Sensitivity:
   Nighttime stress reduction improves your body’s ability to regulate blood sugar. This means less fat storage and more energy used for repair while you sleep.
4. Parasympathetic Activation:
   The parasympathetic nervous system promotes digestion, cell repair, and fat metabolism. Activating it before bed helps your body work efficiently while you rest.

Additional Nighttime Fat-Loss Boosters (Optional)

If you want to maximize results, consider pairing your 10-minute habit with these small tweaks:

• Avoid late-night heavy meals: Eating right before bed spikes insulin, which reduces fat burning during sleep. Aim to finish eating 2–3 hours before bedtime.
• Limit caffeine after 2 PM: Even small amounts of caffeine linger for hours, disrupting sleep cycles.
• Magnesium-rich evening snack: Foods like almonds or pumpkin seeds help relax muscles and promote restful sleep.
• Keep the room cool and dark: Studies show sleeping in a cooler environment (around 18–20°C / 65–68°F) supports brown fat activation, which helps burn calories.
• Consistent bedtime: Your body thrives on routine. Going to bed and waking up at the same time strengthens your circadian rhythm, improving fat metabolism.

Common Myths About Nighttime Fat Loss

1. “You burn no calories while sleeping.”
   False. The body is highly active during sleep—repairing tissues, regulating hormones, and burning calories. In fact, basal metabolic rate (BMR) continues 24/7.
2. “A 10-minute routine won’t matter.”
   Small consistent actions compound. Even a short nightly practice improves sleep quality, lowers stress, and shifts your body into a fat-burning state.
3. “You need intense exercise before bed to burn fat.”
   High-intensity exercise raises heart rate and adrenaline, which can interfere with sleep. The goal is calm, not intensity.

Conclusion: Small Steps, Big Impact

Fat loss doesn’t only happen in the gym or the kitchen — it happens in the bedroom too. By spending just 10 minutes each night stretching, breathing, and resetting your mind, you optimize your sleep, lower stress hormones, and activate your body’s natural fat-burning processes.

Consistency is the secret. The results won’t show overnight, but with time, this habit can improve your sleep quality, support healthy metabolism, and make fat loss feel less like a struggle and more like a natural process.

So tonight, instead of scrolling your phone until you’re exhausted, give your body what it truly needs: 10 minutes of calm that pays off while you sleep.

Supporting Studies

• Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased BMI. PLoS Medicine, 1(3), e62.
• Field, T. (2011). Yoga clinical research review. Complementary Therapies in Clinical Practice, 17(1), 1–8.
• Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.
• Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435–1439.
• Cedernaes, J., Schiöth, H. B., & Benedict, C. (2015). Determinants of shortened, disrupted, and mistimed sleep and associated metabolic health consequences. Nature and Science of Sleep, 7, 147–159.

We all start with the best intentions—whether it’s exercising regularly, eating healthier, or prioritizing self-care. But let’s be real… sticking to new habits can be hard. Life gets busy, motivation fades, and before you know it, you’re back to old patterns.

So how do you create habits that actually last? The key isn’t willpower—it’s strategy. By setting yourself up for success, you can build healthy routines that feel effortless and become part of your lifestyle.

Here’s how to make your habits stick for good!

1. Start Small & Be Specific

One of the biggest mistakes people make is going too big, too fast. If your goal is to work out every day, don’t start with an hour-long workout. Instead, commit to at least 10 minutes a day—something so easy you can’t say no. Once that’s locked in, build from there.

Example: Instead of saying, “I want to eat healthier,” say, “I will add a serving of veggies to my lunch every day.” Making your goals specific make it easier to follow through!

2. Habit Stacking

One of the easiest ways to build a new habit is to pair it with something you already do. This is called “habit stacking” and helps your new habit feel more natural.

Example:

• Want to start journaling? Do it right after brushing your teeth in the morning.
• Want to drink more water? Have a glass before your morning coffee.

The more effortless it feels, the more likely you are to stick with it!

3. Make It Easy

If a habit feels complicated or overwhelming, you won’t stick with it. Remove obstacles so it becomes the easiest choice.

Example:

• Want to work out in the morning? Lay out your workout clothes the night before.
• Want to eat healthier? Meal prep snacks so you always have good options on hand.

Set yourself up for success by making the habit as easy as possible.

4. Track Your Progress

There’s something powerful about seeing your progress—it keeps you motivated! Track in my MOVE APP or in the #GOALS PLANNER.

Even if you miss a day, don’t let it derail you. The goal isn’t perfection—it’s consistency!

5. Focus on Identity, Not Just Behavior

Instead of just thinking about what you want to do, shift your mindset to who you want to become. When you identify with your habit, it becomes a part of you.

Example: Instead of saying, “I’m trying to work out,” say, “I am someone who moves my body every day.” When you believe in your new identity, your actions will follow.

6. Reward Yourself (But Not with What You’re Avoiding)

Positive reinforcement is key! Celebrate your wins—big or small—to keep yourself motivated.

But here’s the trick: Don’t reward yourself in a way that contradicts your habit.

✅ Good reward: Bought a new yoga mat after sticking to a month of workouts.
❌ Not-so-great reward: Cheat days filled with unhealthy food and no workouts as an “reward.”

Keep your rewards aligned with your goals!

7. Give Yourself Grace & Keep Going

Nobody is perfect. You will miss days, and that’s okay. What matters is that you get back on track quickly instead of quitting altogether.

Make It a Lifestyle!

Building habits that stick isn’t about temporary motivation—it’s about creating a lifestyle that supports your goals. By starting small, making habits easy, and tracking progress, you can create lasting change and feel amazing while doing it!

If you’ve ever felt like your workouts are missing something when it comes to sculpting your glutes, trust me—you’re not alone. The good news? You don’t need fancy gym equipment or endless hours on the treadmill to build strong, round, and functional glutes. With the right bodyweight exercises, you can make incredible progress right at home.

Today, I’ll share five of my favorite glute exercises at home without equipment. These aren’t random moves—they’re carefully selected because they target different areas of your glutes, giving you that full, lifted, and powerful look while also improving your overall strength and mobility.

Before we jump in, here’s what I want you to know: your glutes are more than just a “show muscle.” They’re the powerhouse of your body. They stabilize your hips, support your lower back, and help you move more efficiently in everything you do. That’s why training them properly is so important.

Below, you’ll find five moves that hit your glutes from every angle — plus tips to make them harder as you progress. Before we move on to the exercises, let’s review the glutes and then I’ll guide you step by step as if we were training together.

Anatomy of the Glutes: What You’re Really Training

The glutes aren’t just one muscle—they’re a group of three working together:

1. Gluteus Maximus – the largest, responsible for hip extension and giving your glutes their shape.
2. Gluteus Medius – located on the side, crucial for hip stability and balance.
3. Gluteus Minimus – deeper layer, helps stabilize your pelvis.

The exercises below will hit all three so you get both aesthetics (shape and lift) and performance (strength and stability).

Why Train Your Glutes at Home?

When I work with clients, one of the first things they tell me is, “I don’t have time for the gym.” And that’s okay. You don’t need a gym membership to make progress. Training your glutes at home has several advantages:

• Convenience: No commute, no waiting for machines, no excuses.
• Consistency: You’re more likely to stick with it when the workout fits into your lifestyle.
• Effectiveness: With bodyweight resistance, you can still challenge your muscles by focusing on technique, control, and time under tension.

Your glutes respond just as well to bodyweight movements—if you train them smartly.

The 5 Best Glute Exercises Without Equipment

Now, let’s get into the fun part.

1. Bodyweight Sumo Squat

This move is one of my go-to’s for glute training at home. Think of it as a wide-stance squat that not only fires up your glutes but also works your inner thighs. By opening your hips and lowering deeper, you recruit muscles that a standard squat often misses. It’s simple, but it’s incredibly effective.

How to do it:

1. Stand with your feet wider than shoulder-width apart, toes slightly pointed out.
2. Keep your chest tall, core braced, and shoulders relaxed.
3. Push your hips back and bend your knees, lowering as if you’re sitting into a chair.
4. Keep your heels grounded and your knees pressing outward.
5. Once you’ve reached your lowest comfortable position, press through your heels to return to standing.

Reps: 3 sets of 12–15 reps.

💡 Tip: Pause for a second at the bottom of each squat to really feel your glutes engage.

Why it works: The sumo squat shifts more load onto the glutes and inner thighs compared to a narrow stance. It’s a fantastic way to strengthen your lower body while improving hip mobility.

2. Side Lying Clam

This one might not look like much, but don’t underestimate it. The side lying clam isolates your gluteus medius—the small but mighty muscle that keeps your hips stable. The burn sets in quickly, which is exactly what we want.

How to do it:

1. Lie on your side with knees bent at 90 degrees, feet stacked.
2. Keep your head supported by your arm.
3. Without moving your pelvis, lift your top knee while keeping your feet together (like opening a clam).
4. Slowly lower the knee back down.

Reps: 3 sets of 15–20 reps per side.

💡 Tip: Place your hand on your hip to make sure your pelvis isn’t rocking backward. Once you’ve mastered the bodyweight version, add a resistance band above your knees.

Why it works: This exercise strengthens the glute medius, which is key for balance, hip stability, and even reducing knee pain. If you run, walk long distances, or struggle with wobbly knees during squats, this is a must.

3. Lying Thigh Fly

Here’s one you probably haven’t tried before. The lying thigh fly challenges both your glutes and your inner thighs, making it a great complement to the other moves in this workout. It’s a controlled, mindful movement that forces you to focus.

How to do it:

1. Lie on your back with your legs extended straight up toward the ceiling.
2. Rest your arms at your sides for support.
3. Slowly open your legs out to the sides, as wide as your flexibility allows without straining.
4. Squeeze your thighs and glutes as you bring your legs back together.

💡 Tip: If flexibility is an issue, start with a smaller range of motion and increase gradually. For more muscle engagement, try the banded variation, which involves adding a resistance band to your ankles or thighs.

Reps: 3 sets of 12–15 reps.

Why it works: By combining hip abduction and external rotation, the thigh fly engages both the inner thighs and outer glutes. This helps balance muscle development and prevents pelvic instability.

4. Bench Glute Flutter Kicks

People often think flutter kicks are just for the abs, but when you perform them off a bench, they become a glute-focused isolation drill. They’re surprisingly challenging and really hit the lower glutes. If you don’t have a bench, the edge of a sturdy chair or bed works just fine.

How to do it:

1. Lie face down on a sturdy bench so your hips are just off the edge.
2. Hold the sides of the bench for stability.
3. Extend your legs straight and lift them to hip height.
4. Alternate small, controlled up-and-down fluttering motions with your legs.
5. Keep movements slow and controlled — avoid swinging.

Reps: 3 sets of 3×15-20 each side

💡 Tip: Keep the movement small and steady—avoid swinging. The tighter you keep your core, the more your glutes will do the work.

Why it works: The constant tension from holding your legs elevated activates your glutes and hamstrings, while the flutter motion recruits stabilizing muscles. It’s especially effective for rounding out the upper glutes.

5. Glute Bridge on Bench

If I had to pick only one move from this list, it would be the glute bridge. It’s hands down one of the best bodyweight glute exercises, and elevating your feet on a bench makes it even more powerful by increasing your range of motion.

How to do it:

1. Lie flat on your back with your feet placed flat on a bench or sturdy chair.
2. Bend your knees at about 90 degrees.
3. Push through your heels and lift your hips upward until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes hard at the top for 2–3 seconds.
5. Lower slowly and repeat.

Reps: 4 sets of 12–15 reps.

💡 Tip: Press through your heels, not your toes. If you feel this more in your quads or lower back, adjust your foot placement until you find the sweet spot in your glutes.

Why it works: The glute bridge isolates your gluteus maximus—the largest glute muscle. With the added height of the bench, you get a deeper stretch at the bottom and a stronger contraction at the top, which means greater activation and better results.

Sample 15-Minute At-Home Glute Workout

Combine all five moves for a quick but effective home glute workout:

1. Bodyweight Sumo Squat – 3×15
2. Side Lying Clam – 3×20 each side
3. Lying Thigh Fly – 3×15
4. Bench Glute Flutter Kicks – 3×15-20 each side
5. Glute Bridge on Bench – 4×12–15

Rest 30–45 seconds between exercises. Repeat 2–3 rounds depending on fitness level.

Warmup Before Your Glute Workout

Before we dive into the main glute exercises, I want you to set your body up for success. Skipping the warmup is like trying to start a car on a freezing morning—it’ll still run, but not as smoothly, and there’s a higher risk of breakdown. Here’s a 5 minute dynamic warmup routine I recommend before doing the exercises I shared:

Tips for Maximum Results

• Focus on form: Quality reps matter more than quantity.
• Mind-muscle connection: Actively squeeze your glutes during each movement.
• Progression: As you get stronger, add resistance bands or hold each contraction longer.
• Consistency: Aim for 2–3 glute-focused sessions per week.
• Lifestyle support: Pair training with proper sleep, hydration, and protein intake for faster results.

Nutrition and Recovery for Glute Growth

Building glutes isn’t just about training—it’s about how you fuel and recover.

Protein and Macronutrients

• Prioritize lean protein (chicken, fish, tofu, eggs) to support muscle repair.
• Don’t neglect healthy carbs and fats for energy and recovery.

Rest and Recovery Strategies

• Sleep at least 7–9 hours per night.
• Stretch your hips and glutes post-workout to avoid tightness.
• Use foam rolling for faster recovery.

FAQs About Glute Training at Home

1. Can I grow my glutes with only bodyweight exercises?
Yes! With proper form, time under tension, and progressive overload, bodyweight training can absolutely build glute size and strength.

2. How long does it take to see results?
Typically, you’ll notice changes in 6–8 weeks with consistent training and proper nutrition.

3. Do I need resistance bands or weights?
Not at first. These exercises are effective on their own, but adding resistance bands later can speed up progress.

4. Can I do these exercises daily?
I recommend training 2–3 times per week to allow your muscles time to recover and grow.

5. Will glute training reduce hip dips?
While you can’t change bone structure, strengthening your glutes can create a fuller, rounder appearance.

6. Are these exercises safe for beginners?
Absolutely! Start with just your bodyweight and gradually progress before moving on to more intense glute exercises.

Conclusion: Build Strength, Shape, and Confidence

Here’s the truth: you don’t need a gym or fancy equipment to build strong, sculpted glutes. These glute exercises at home without equipment are simple, effective, and accessible for anyone—whether you’re a beginner or more advanced.

What matters most is consistency, good form, and a little patience. Train your glutes, fuel your body, and give yourself time to recover. Over weeks and months, you’ll not only see the physical changes but also feel the confidence that comes from building strength from the ground up.

Remember, your glutes aren’t just for looks—they’re your powerhouse. So take these exercises, commit to them, and let’s get to work.

We’ve all heard the saying, “If you want to go fast, go alone. If you want to go far, go together.” But when it comes to health, fitness, and personal growth, this couldn’t be more true.

Having a strong community around you—whether it’s in fitness, wellness, or life in general—can make all the difference in staying motivated, pushing through challenges, and achieving your goals.

We’ve seen firsthand how a supportive, uplifting community can transform not only fitness journeys but also lives. 

Why Community Matters

1. Motivation & Accountability

It’s easy to hit snooze on an early workout or skip meal prep when no one’s watching. But when you have a community cheering you on, suddenly, showing up feels different.

In the Team LSF community, women support each other every step of the way—whether it’s through sharing wins, encouraging words, or just knowing you’re not alone in the journey.

💬 “I also realized how much I appreciate the LSF community. I’ve always had this mentality that “I can do things on my own” – but I think I was confusing that with the feeling that if I needed other people, it meant that I didn’t really do it myself. But the fact that I had a team on my side didn’t mean that I wasn’t the one making all that progress, it was still my own hard work.

What I didn’t see at first was that it wasn’t about tough love, it was about having other people cheer you on, congratulating you, making you feel good about yourself and just being there as someone who is also working towards a goal and wanting to do it in ways that support our health and wellbeing as a whole.” – Sara

2. Shared Goals & Inspiration

There’s something powerful about surrounding yourself with people who get it—who have the same struggles, dreams, and dedication as you. Seeing others work hard, overcome obstacles, and celebrate victories fuels your own fire.

Want to connect with an amazing community of women who are on this journey just like YOU 👉 How to Connect with Team LSF

3. Make the Journey FUN

Let’s be real—sticking to workouts, healthy habits, and personal growth can feel hard sometimes. But when you have a community that makes it fun, it doesn’t feel like work/another job you have to do—it feels like a lifestyle.

That’s why Team LSF is more than just fitness—it’s about friendships, challenges, and celebrating every moment. From workout challenges to giveaways and real talk about our struggles, we make it fun, not just functional.

No matter where you are in your journey, having a strong, supportive community makes everything better. The power of community is real, and when you find your people, there’s nothing you can’t achieve.

💕 Ready to experience the power of community? Connect Here

Do you often find yourself feeling bloated and uncomfortable and sometimes you don’t even know why? It’s a common issue that many people face, but the good news is, I know how to beat the bloat!

Let’s dive into why you might be experiencing bloating + how you can get rid of it so you can feel snatched all the time! 

5 Reasons WHY Your Bloated

1. Eating Too Quickly

One of the main reasons why you might be feeling bloated is because you’re eating too quickly. When you eat too fast, you’re more likely to swallow air, which can lead to bloating and gas. Try to slow down during meals and chew your food thoroughly to prevent bloating.

2. Consuming Carbonated Drinks

Carbonated drinks like soda and sparkling water can also contribute to bloating. The bubbles in these drinks can get trapped in your digestive system, causing discomfort and bloating. Opt for still water or herbal tea instead to help reduce bloating.

3. High Sodium Intake

Consuming too much sodium can lead to water retention, which can make you feel bloated. Be mindful of your salt intake and try to limit processed foods, which are often high in sodium. Adding more potassium-rich foods like bananas and sweet potatoes to your diet can help balance out sodium levels and reduce bloating.

4. Lack of Fiber

If you’re not getting enough fiber in your diet, you may experience bloating and constipation. Fiber helps to regulate digestion and keep things moving smoothly in your digestive tract. Make sure to include plenty of fruits, vegetables, whole grains, and legumes in your meals to increase your fiber intake and reduce bloating.

5. Stress and Anxiety

Stress and anxiety can have a major impact on your digestive system, leading to bloating and discomfort. Practice stress-reducing techniques like deep breathing, meditation, or yoga to help calm your mind and improve your digestion. 

Belly Fat vs. Belly Bloat

It’s important to differentiate between belly fat and belly bloat. Belly fat is excess fat stored around your midsection, while belly bloat is temporary and often caused by factors like diet and digestion.

Our Bloat Be Gone pills target bloating specifically, helping you achieve a flatter stomach and improved digestion.

To get rid of belly fat, I would recommend adding 3 things into your daily routine: 

1. Moving your body daily (even just for 10 min)
2. Changing your nutrition of the better
3. Adding my Bloat Be Gone Capsules into your daily routine

How to Get Rid of Bloating

Introducing your NEW best friend…Bloat Be Gone. 

Don’t let bloating hold you back from feeling your best. With our Bloat Be Gone pills, you can say goodbye to that uncomfortable puffy feeling and say hello to a flat belly.

Starting your day with a healthy morning routine can set the tone for the rest of your day. If you often struggle with bloating or digestive issues, incorporating a few simple habits into your morning can make a big difference in how you feel throughout the day.

Hydrate First Thing

After a night of sleep, your body is dehydrated and in need of fluids. Drinking a glass of warm water with lemon first thing in the morning can help kickstart your digestion and hydrate your body. This simple habit can aid in reducing bloating and promoting regular bowel movements.

Eat a Balanced Breakfast

Skipping breakfast or opting for sugary pastries can wreak havoc on your digestion. Instead, opt for a balanced breakfast that includes fiber, protein, and healthy fats. Foods like oatmeal with nuts and fruit, Greek yogurt with granola, or a smoothie with spinach and avocado can provide the nutrients your body needs to support healthy digestion.

Incorporate Movement

Physical activity can help stimulate digestion and reduce bloating. Whether it’s a quick yoga flow, a brisk walk, or some stretching exercises, incorporating movement into your morning routine can help get things moving in your digestive system.

Practice Mindful Eating

Rushing through your meals or eating on the go can lead to poor digestion and bloating. Take the time to sit down and savor your breakfast, chewing your food slowly and mindfully. This can help prevent overeating and improve the efficiency of your digestion.

Sip on Herbal Tea

Herbal teas like peppermint, ginger, or chamomile can have soothing effects on the digestive system. Sipping on a cup of herbal tea after your breakfast can help calm any digestive discomfort and promote healthy digestion throughout the day.

Bloat Be Gone

Your daily or on-the-spot fix for a lighter, more comfortable belly. Its gentle blend of digestive enzymes, ginger, peppermint, and dandelion root tackles puffiness from stress, travel, or indulgences—no matter what’s on the menu. 

By incorporating these simple habits into your morning routine, you can support better digestion and start your day feeling energized and bloat-free. Remember, consistency is key, so make these habits a part of your daily routine so you can feel your BEST, all of the time! 

Our team is continuously impressed by our LSF community. All the women in this community worked their butts off and we’re so proud of each and every one of you! You all finished this 6 week challenge so strong and your transformations, inside and out, were INCREDIBLE!

Thank you for pushing yourselves and our community to be the best we can be! 

Time to shoutout our SSU25 winners! 

GRAND PRIZE WINNER

Shannon Smith (@shannon.lsf) 

Total pounds lost: 4

Shannon’s Story: 

“I lost an inch and a half on my belly and 2.5 inches right above my hips!

I am so proud of the work I did in this challenge, because I have never been so consistent. This challenge meant more to me, because I made a decision to prioritize my health over everything else. 

This meant that I started thyroid medication for the first time, really advocated for myself at the doctor, got super consistent with workouts, and mastered that 80/20 lifestyle that I’ve always wanted. While the scale didn’t show all of my progress, I was amazed to see how quickly I shed inches off of my waist. 

I also noticed a wave of confidence come back into my life, and has helped me feel happier out in the world. I started dressing in clothes that I like better and highlighting the parts of my body that I’ve hidden for so long. I also got stronger (went back up to my 15lb dumbbells!) and even want to try the bar at the gym. 

I did all of this from home, at the beach, and with my puppy. I’m still going strong, even though being back at school (I’m a teacher) is exhausting. I’m learning how important it is to take care of myself first (through nutrition, workouts, rest, etc) so that I can show up better everywhere else. I loved the HBMP, because it allowed me to eat things that I loved and be flexible when I needed. I’m now going backwards through it. 

And most of all, I enjoyed my accountability group because they were the girls that understood more than anyone else in my life what I was going through! It felt so amazing to win the Week 3 award, because it felt like I was being seen for all of my hard work! Thank you for this amazing community, and I’m so excited to keep building on these habits.”

RUNNER UPS

Dara McCann (@dara.lsf)

Total Pounds Lost: 2.8

Dara’s Story:

“This challenge was a special one for me!  It marked my one year anniversary of consistent daily movement and focus on nutrition.  A lot of milestones, including my 400 day streak and several PRs throughout the Summer Fitness Assessment.  

There were days when I didn’t feel like moving my body and faced cravings for pizza and cinnamon rolls, but then I remembered why I’m doing this: to be a strong woman who didn’t shy away for the possibility of more.  

I’m so proud of the progress in just these 6 short weeks.  While I didn’t lose many pounds, I feel I am starting to gain muscle and see definition.  

I’m very thankful for the LSF community and even was week 5 winner – which was such a pleasant surprise!  As always, my thanks for yet another fantastic challenge!”

Cambria (@Motivated_mama_lsf)

Total Pounds Lost: 5.4

Cambria’s Story: 

“The journey this time around has been more of a long-term goal not just a challenge to challenge focus. January 2025, I started with the goal of losing 20 pounds with the main “Why” being to take care of myself. From my 2025 GOALS Planner: “My most important thing I want to accomplish this year is lose 20 pounds so that I can physically function better and have a better mental state” This challenge helped me drop that final few pounds and I have accomplished my goal of losing 20 pounds this year. 

Is this it though? Absolutely not. 2025 is going to continue to be the year of change. I’m in my early 40s and am experiencing the highs and lows of perimenopause. I’m tired of being tired and temperamental. Focusing on mental health, physical wellness and growing in my relationship with Jesus will continue to be central to each day going forward. 

I’m feeling better than I have in a while. I have more energy, less moody(most of the time;) and I am hearing the compliments that my husband is giving me. He is always an encourager, but when you don’t feel good about yourself, it’s hard to receive compliments as they were intended. I’m excited to see how God will continue to work in these remaining 4 months of 2025 and I’m looking forward to continuing to show up with LSF to improve my health.”

PINK HEART RECIPIENT

Our Pink Heart Award goes to a member in the #teamLSF community who not only stayed dedicated to their own fitness journey, but was also extremely encouraging of her fellow #teamlsf babes! Every challenge we ask members to submit people who motivated them and was a source of positivity and encouragement throughout the challenge. 

Shawn (joyinworkingout)

Encouraged so many women to keep going, gave them daily encouragement, and showed up for herself every day of SSU!!

Community Shoutouts from other LSF Babes

• @allison.fit.lsf : This girl is so sweet and cheered me on along the way!

• @faith&fitness_girl.lsf : she sent DM’s of encouragement and support, she feels like a real friend & i’ve never even met her in person! 

• Camila Nakashima (ca_nakashima2) has inspired me so much with her daily walks, workouts and self care! And she has also been a great supporter and encouraged me along the way! 🥰 I love her mindset and how she prioritise her health! – Ellinor

Do you ever wake up feeling bloated and uncomfortable, wishing for a flatter stomach? You’re not alone! Bloating can be caused by a variety of factors, including the foods you eat (even the healthy ones)! 

If you’re looking to debloat overnight and wake up with a flatter stomach, here are some quick fixes + 10 foods to avoid:

10 Foods That May Be Causing Bloating

Even some healthy foods can contribute to bloating. If you’re looking to debloat overnight, consider avoiding these 10 foods:

1. Beans and legumes: While they are nutritious, they can cause gas and bloating in some individuals.
2. Dairy products: Lactose intolerance can lead to bloating and discomfort after consuming dairy.
3. Cruciferous vegetables: Broccoli, cauliflower, and cabbage can cause gas and bloating due to their high fiber content.
4. Carbonated drinks: The bubbles in carbonated beverages can lead to bloating and gas.
5. Salty foods: Excess salt can cause water retention and lead to bloating.
6. Sugar alcohols: Found in sugar-free gum and candies, sugar alcohols can cause digestive issues and bloating.
7. Artificial sweeteners: Some artificial sweeteners can be difficult for the body to digest, leading to bloating.
8. Processed foods: Foods high in preservatives and additives can be hard on the digestive system and cause bloating.
9. High-fat foods: Fatty foods can slow down digestion and lead to bloating and discomfort.
10. Spicy foods: Spicy dishes can irritate the digestive system and cause bloating in some individuals.

Quick Fix for a Flatter Stomach

If you’re looking to reduce bloating quickly, check out our Bloat Be Gone capsules! You can take it before meals to avoid bloating or after when you are feeling bloated! 

As we enter week 4 of our Spring Slim Down challenge, it’s important to stay motivated and focused on your goals so you don’t get off track or give up! Summer is right around the corner so let’s stay consistent!

5 tips to help you stay on track & motivated:

1. Goals Check In

If you made goals for yourself in the start of SSD, relook at them and make sure you stay focused on achieving them! You can always update these to fit best with your wants and needs but keep on them. 

Whether it’s losing a certain amount of weight or improving your endurance, make sure your goals are realistic and attainable within the timeframe of the rest of challenge.

2. Stay Consistent

Consistency is key when it comes to seeing results. Make sure to stick to your workout schedule and meal plan, even on days when you don’t feel like it. Remember, every small effort adds up to big progress in the long run.

Summer is right around the corner and you will thank yourself for moving your body even when you don’t want to when you on laying on a beach somewhere tropical 😉

3. Accountability Group Check In

Having a support system can make a world of difference during a fitness challenge. Whether it’s a workout buddy, a friend who shares your goals, or your SSD Accountability Group, make sure to check in with them as we are half way through Spring Slim Down! 

If you haven’t submitted your group for a chance to win our giveaway at the end of SSD, make sure to submit here!

4. Mix Up Your Workouts

Keep things interesting by trying different types of workouts in our MOVE app throughout the challenge. This not only prevents boredom but also helps target different muscle groups and prevent plateaus. From cardio to strength training to yoga, mix it up to keep your body challenged.

5. Celebrate Small Wins

Don’t forget to celebrate your progress along the way. Whether it’s hitting a new personal best in your workout streak, sticking to your meal plan for a week straight, or simply feeling more energized, take the time to acknowledge and celebrate your small wins. This will help keep you motivated and focused on your ultimate goal.

Remember, the Spring Slim Down challenge is a journey, not a sprint. Stay focused, stay positive, and most importantly, don’t give up. You’ve got this!