Tag Archives: glutes

2024 New Year’s Butt Blast Workout

2024 is rapidly approaching and it’s time to ask yourself, is your bottom half where you what it to be?

This 2024 New Year’s Butt Blast is a workout designed to target every muscle of the lower body and push it to the max. Every muscle is challenged, both strength- and endurance-wise. The front squats and squat jumps are designed to target the glutes, hamstrings, quadriceps, hip flexors, and calves, all while increasing your heart rate to burn calories and build endurance. The lunges, backward lunges, and side lunges are designed to target the glutes, hamstrings, quadriceps, and hip flexors. The step-ups are designed to target the quadriceps, calves, glutes, and hip flexors all while increasing your heart rate and, lastly, the bend over kickbacks are designed to target the glutes and hip flexors.

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Posted on December 28, 2023 by Matt

Glidewalk Your Way to a Better Butt

Back pain is the number one reason for doctor visits in America. It’s no question that hours in front of the TV and computer, coupled with our generally sedentary lifestyles have much to do with the back pain epidemic, but what about the way we walk?

According Esther Gokhale, the author of 8 Steps to a Pain-Free Back, walking a specific way will not only eliminate chronic back pain, but lift and firm your butt at the same time.

Gokhale  grew up in India, earned her biochemistry degree from Princeton, and suffered from back pain for years. After back surgery didn’t work, she decided to find the cure to her pain on her own. (more…)

Posted on August 31, 2023 by Kelly

Best Exercises for a Sexier Booty

It’s summer time, and with the hot weather, there’s no hiding a saggy tush. Toning and tightening your glutes is the only way to give your butt the lift it needs and lessen the appearance cellulite (which we can all use.) Here are your top three exercises to create a shapely backside you’ll be proud to show off in your teeny bikini:

Jump Lunges Adding plyometrics, or jumping, to your standard lunges will increase the blood flow to your working muscles by 25 percent, which helps fuel your muscles and power your metabolism, giving you greater results in less time. Start in a lunge position, left leg forward, hands on hips, both knees at 90 degree angles. Push off from your front heel, propelling your body into the air. In mid-air, switch your feet so your right leg is now in front. Land with soft knees and slowly lower back into a lunge, both knees at 90 degrees. Repeat, performing 8-10 lunges on each leg. (more…)

Posted on August 17, 2023 by Kelly

Nike Embraces Big Butts – Do You? [UPDATED Nike Ad is Fake]

UPDATE: The ad’s a fake! We’ve been duped! Confirmed on AdAge.com. Apparently it’s a knock-off of an ad done a few years ago. The typos should have clued us in. It’s still a great conversation starter though…

There’s something to be said about positive body image, and fortunately it’s starting to make a comeback. Curvy girls are finally the in-thing. And it’s one trend that we’re all for.

This new ad from Nike embraces those curves, in the form of big butts, a body part that is almost its own legend for some women.

What do you think of the ad? The idea? Your own curves? Other women’s curves? Leave a comment below to share your thoughts and join the conversation.

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Posted on August 13, 2023 by Natalie K

The Ultimate Butt Burning Workout

Are you satisfied with your butt? Does your butt need a little work? Well, I have created an ultimate butt burning workout for you to strengthen, tighten, and tone those glutes.butt exercises

The list of exercises ranges from a single-leg leg press to a split squat jump. Each exercise is hand picked to target different areas of the glutes and hamstrings.

The glutes are made up of three gluteal muscles: gluteus maximus (largest and most superficial of the three), gluteus medius, and gluteus minimus. The hamstrings (posterior thigh muscles) are made up of three muscles as well: semitendinosus, semimembranosus, and the biceps femoris. (more…)

Posted on October 30, 2023 by Matt

Top 5 Leg Exercises to Prepare for Horseback Riding

mathue johnsonWhile my folks were visiting LA for the 4th of July I took them horseback riding in the Santa Monica Mountains. We rode trails by the infamous “Hollywood” sign and the views were absolutely breath taking. After our three hour adventure through the mountains my legs, butt, and back were tight and I could tell that I was going to be sore a few days later.

So, I have put together a pre-horseback riding workout routine for you (just in case you get the wild hair to ride as well). Today the focus is on a leg workout and I recommend performing three sets of 20 repetitions at a medium weight. (more…)

Posted on July 12, 2023 by Matt

Gwyneth Paltrow’s New Year’s Butt by Trainer Tracy Anderson

gwyneth paltrow tracy andersonOne of the most gorgeous and fit stars in Hollywood could very well be Gwyneth Paltrow. Unlike some starlets who try to take the easy way out with fad diets, Gwyneth is no stranger to the hard work and dedication required to stay in shape, as she told Oprah last year.

She credits trainer Tracy Anderson with helping her get on track and stay that way after having second child, Moses. They work out together as often as possible, but Tracy’s currently on tour with Gwyneth’s BFF Madonna. So does Gwyneth just wait until her trainer returns? No. She does exactly what we’d do, use Tracy’s DVDs. Unlike us though, Tracy sends her personalized videos from time to time to keep Gwyneth motivated and changing-up her workout. Gwyneth shared this recent video via her GOOP newsletter.

Gwyneth shares this note about the video: “She sent me this one for the New Year’s butt. It’s really hard. But do it like she says to do it and I swear that in ten days you will see your butt change shape. I do it with 1 lb. ankle weights and then I do her Dance Aerobics DVD. Some days I hate it, some days I love it, but above all, I stick with it. The sticktoitivness is what it is all about.”

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Posted on January 13, 2024 by Natalie K

Posture Or Not To Posture

Today, we are focusing on using correct posture throughout your workout. This is a huge topic and I feel that it can make a difference in your workouts. Correct technique and maintaining good posture keeps your body in-line, over-compensation free, and decreases your risk of injury. You might have to decrease your weights in order to do so, but it will be worth it in the long run.  I have a few demonstrations below to help you picture a few exercises.

push up

Push-Up: Notice how his body is in-line from his neck to is feet. Try not to drop your head while performing this exercise.

Crunch: Keep it simple, do a crunch not a sit-up; better on the spine. Also notice how he is not pulling on his neck. Try to keep your head back and in-line with upper spine.

Standing Tricep Extension: Notice how her feet are shoulder width apart, head is up and in-line with spine, and her back is not hunched over. You will notice one of these three struggle if you are trying to lift too much weight.

Posted on September 29, 2023 by Matt