We have four moves that will help you get that perfectly shaped derrière you’ve been wanting. Your tush is made up of three muscles: the gluteus maximus – the largest muscle in the body – the gluteus medius and the gluteus minimus. It’s important to focus on all three of these muscles while working out. These moves are great because they work every angle, ensuring the best shape.
To maximize the results from these moves make each rep count. While the glutes will naturally contract during these moves, make sure to give them an extra squeeze. Your glutes are mainly slow-twitch muscles which means they perform best with slower endurance exercises. So while you may be in a hurry to get that firm booty, performing the moves slower will get results faster!
For the following workout, perform each move up to three times per week on non-consecutive days. Do up to three sets of 12-15 reps, with only 30 seconds of rest between each. (more…)
Are you traveling during summer vacation? Probably so.
Do you stretch on these trips? You can guess the answer to this is usually NO!!
Personally, I travel at least twice a month and I use these two following stretches all of the time to open my tight hips and lengthen my hamstrings after hours of sitting.
It’s important to remember excessive amounts of sitting may cause lower back pain from shortened hip flexors that can pull the pelvis forward resulting in discomfort. Also, sitting will place increased amount of pressure on the spine compared to standing or lying down.
Here’s a simple solution that will keep you feeling good as you take on all of the adventures and activity in your vacation itinerary.
Spring is here, which means it’s time to get in bikini shape now. No one knows that better than the cast of the Jersey Shore, who spend their summers on national TV in skimpy outfits.
While Snooki is making room for her expanding baby bump, Jenny “JWOWW” Farley has been sporting a more fit and toned body recently, which she credits to spending quality time in the gym with her juice head gorilla boyfriend, Roger. Wanna know how she does it? Here is her beach body workout she swears by, with just 3 exercises for every body part.
For flat abs that rival The Situation‘s, try:
1. The Bicycle Crunch
2. The Vertical Leg Crunch
3. The Exercise-ball Crunch
Firm up your arms with these three tricep exercises:
1. Triceps kickback
2. One-arm Triceps Push-ups
3. Skull Crushers
You may have noticed Rihanna’s svelte new silhouette, but you may be surprised to find out she’s not too stoked on her slimmer shape. Rihanna wants to get her “disappearing butt” back.
Rihanna always touted her butt as her favorite body part, and has always been celebrated for her curves. While she worked hard to drop some poundage and slim down, she is now working hard to restore her butt to its natural glory.
The singer’s plan is to “firm the butt,” and told People.com “I’m going to have to start hiking or at least going on the elliptical or walking on an incremental treadmill or horseback riding. Something that firms the butt.”
Unfortunately, her weight loss came from some harsh criticism from someone very close to her. Rihanna’s recent weight loss came after her father, Ronald Fenty, told her she was getting “too fat”.
“I actually thought she was a little fat the last time I saw her,” he recently said. “But when I saw her at this year’s Grammys, I thought she was back to her normal size. I used to joke with her, ‘Robyn, [Rihanna’s first name], you’re getting too fat.’ But I think she’s fine. I think she looked excellent, as everyone saw, at the Grammys. She’s dieting, she’s working out.”
More sunlight in the evening means the days are getting warmer and your pants are getting shorter. Spring is right around the corner, and soon we will reunite with our scant summer clothes whether we like it or not.
If you have been hiding your unused arms and legs under layers of bulky winter clothes, breaking out the tank tops and bikini bottoms will feel like a shock to your system. To give your muscles a much-needed wake up call, the following five yoga poses are a must for springing into action and shedding excess layers of all kinds.
An overall great pose to sculpt your shoulders and triceps and firm up your core, plank pose works wonders to whip your body into shape for spring. Build a solid foundation from your feet (or knees) to the palms of your hands by engaging all of the muscles between your hips and your ribs. Take several deep breaths in plank while imaging your spine lengthening and your entire body strengthening. Hold for up to one minute and repeat up to three times throughout the day.