Sculpt A Better Bottom Today With These Exercises

We’re always complaining about how backsides, but how much are we really doing to improve them? Nowhere near enough. Almost every time you’re standing on your feet, you’re working your glutes and hamstrings, but most people spend too much time sitting down to really see any sort of benefit from this easy and necessary action. Your glutes are the most powerful and largest muscle group in the body, as well as being responsible for burning calories and boosting your metabolism, so it’s a shame that so many people aren’t putting them to good use. If you neglect them for too long, your bum becomes slack and difficult to tone up.  There are loads of ways to tone up this area of your body and with some easy move too; here are some of the best ways to tone up and really see results soon.

Facedown Hip External Rotation

This move may look easy but it’s actually one of the most challenging and effective moves for targeting your external hip muscles which have a major impact on your glutes. You begin by lying facedown on the floor with your arms folded under your head and your legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee. Keep both of your hips on the floor and contract your right bum cheek and lift your right knee a few inches off the floor, without raising your hip. Pause and then return slowly to the starting position. Complete 10 to 12 reps on each side.

Dumbbell Straight-Leg Deadlift

Focus on your form here and this will be your new BFF when it comes to glute-boosting workouts. Grab a pair of five to eight-pound dumbbells and hold them in front of your thighs keeping your feet hip-width apart. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping your weights close to your body. Return to standing and keep the weights close to your body at all times. This is one rep – complete 10 to 12 of these.

Dumbbell Bent-Knee Deadlift

This is a real challenge for your glutes, so try increasing the weight when you’ve practiced this for a while so as to boost your metabolism. Begin with a pair of 10 to 15-pound dumbbells on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, but not rounded. Tighten your glutes and stand up with the dumbbells, straightening your legs and thrusting your hips forward, whilst pulling your torso back and up. Slowly lower the dumbbells to the floor. That’s one rep – complete 10 to 12 reps for a set.

Sideways Band Shuffle

This is great for toning up your saddlebags, by enlisting your smaller glute muscles and tightening them up. Place a resistance band loop around your ankles and stand with your feet hip-width apart, keeping your hands on your hips. Step your left foot to the left and place as much tension on the band as possible, then bring your right leg to the left. Do all reps to the left, then repeat on your right side.

 

Single Leg Hip Extension

Lie face up with your arms to your sides and your right knee bent, with your left leg straight and raised a few inches off the floor. Lift your left until it’s in line with your right thigh and push your hips upwards, forming a straight line from your shoulders to your knees. Pause and lower to your starting position. Do all reps then switch legs.

Categories: dumbbells, exercise, feet hip, fitness, floor, glutes, hip width, left, pound dumbbells, rep complete, starting position, weights close

How Plyometric Exercises Can Help You Burn Calories

If you’ve ever been to the gym and seen people doing a series of high-intensity, rapid jumps or skips, you’ve probably been witnessing plyometrics. This type of high-octane training taps into energy stored in your muscles to encourage development in these areas, as well as cardio functioning, stamina and agility. A recent study found that a moderate plyo routine done on a hard surface could even improve your athletic performance. But the best news is that because of the energy needed to do them, they burn a massive amount of calories. So whether you want to boost your performance on the field, want to tone up fast or simply want to mix up your regime for a more exciting workout, this collection of plyometric moves can really do wonders for your exercise programme. For each of the exercises, do two to three sets of 10 reps. But remember – perfect form is key so take a break if your form begins to slip.

Squat Jumps

Begin by standing tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor, then hold the position for a second. Without counter-movement and without using your arms, jump as high as possible and be sure to absorb the impact when you land by pushing your hips back and flexing your knees. Repeat until you’ve completed all reps.

Scissor Jumps (Alternating legs)

Stand in a split squat position with your left foot forward and your right foot back, and your right arm forward and left arm back. Keep your chest up and jump, scissoring your arms and legs at the same time so that the opposite arm comes forward with the opposite leg. When you land, reverse the jump and scissor your legs back to the original starting position, then repeat.

Tuck Jumps

Stand tall with your feet hip-width apart and your hands at your sides, keeping your weight on your heels. Quickly push your hips back while flexing at the knees to squat down into a quarter-squat. Swing your arms backwards and without pausing at the bottom of the squat, reverse the direction and explosively jump into the air, popping your knees up to your chest. When you land, make sure that you absorb the impact by pushing your hips back and flexing at the knees. Repeat single efforts for the correct number of repetitions, or as a series of multiple repetition jumps.

Standing Broad Jump

Begin by standing with your feet hip-width apart and with your hands at your sides. Face the direction of your jump and quickly push your hips back and flex your knees into a quarter squat. As you do this, swing your arms backwards, then without pausing, jump forwards as you swing your arms forwards. When landing, absorb the impact by pushing your hips back and flexing your knees. You can repeat as a single effort or as multiple repetitions.

Slalom Hops

Stand in an upright position with your knees slightly bent and your feet shoulder-width apart. Flex your knees to quickly drop your body 10 to 12 inches, the rapidly explode upwards, forwards and to the side. Swing your arms forcefully upwards, and immediately repeat the jump upon landing, but forwards and in the opposite direction.As with the other exercises, be sure to absorb the impact by flexing your knees rather than keeping them locked.

Categories: arms, exercise, feet hip, fitness, hip width, jump, Knees, knees repeat, Plyometrics, quarter squat, quickly push, Squat

Love Your Legs: How to Get the Muscle Tone of Champions

If you look at any top female athlete, do you expect to see skinny legs? Of course not. What you’ll find is beautifully defined muscles from hip to toe – and there’s nothing wrong with that! Women tend to see toned, thicker legs as a bad thing – thanks, in part, to phrases such as “thunder thighs” – but why let a silly phrase like that impact your fitness or wellbeing? We should be celebrating our muscles, and sculpting them to compete or workout at a higher athletic level. You may worry that growing your legs can affect your weight wellness, but you don’t need to add on weight or fat. Rather, you need to challenge your muscles and get proper nutrition to have the thighs of glory you deserve.

 

‘If you want to grow your legs, you need a weight lifting plan,’ says wellness writer Danielle Restuccia. ‘If you are lifting light weights and doing endless repetitions, you will get a lean look but not a toned, muscular one. In fact, by lifting just a few pounds of weights, you will decrease size! This is how you know if you are lifting heavy enough to grow your legs: If you can complete your number of desired repetitions (say 12) easily and could continue with a few more, then you are not lifting heavy enough. You should be able to lift comfortably for the first few reps, and complete the last two reps of your set with difficulty. Your muscle should be fatigued enough to continue further than the 12th repetition.’

 

If you’re up for the challenge, try the Love Your Legs workout. You need to do two to three sets of 15 to 20 reps of each exercise:

 

1. Split squat: Restuccia instructs, ‘Place your left foot on a chair positioned behind you, hands on hips. Squat until your right knee reaches 90 degrees. Switch legs. Add dumbbells for more challenge.’

 

2. Sissy squat: ‘Using a chair for stability, stand with feet hip-width apart and rise onto your toes,’ Restuccia advises. ‘Simultaneously bend your knees and lean your torso back until your knees reach 90 degrees. Maintain a straight line between knees and shoulders.’

 

3. Pistol squat: Restuccia directs, ‘With feet hip-width apart, lift your right foot a few inches off the ground, toes pointed up. Squat until your left knee reaches 90 degrees, keeping your right heel off the ground.’

 

4. Goblet squat: ‘Stand with feet farther than shoulder-width apart, turning your toes out,’ Restuccia outlines. ‘With your hands, hold a dumbbell near your chest (like a goblet), keeping elbows out to the sides. Squat until your knees reach 90 degrees. Jump slightly as you rise.’

 

5. Three-way lunge: Restuccia details, ‘Place feet hip-width apart and hold your hands together in front of your chest. Do three lunges, each with your knee reaching 90 degrees: one toward the front, one toward the side, and one to the back.’

 

6. Good Morning: ‘Put feet shoulder-width apart and hold the ends of a dumbbell with your hands,’ Restuccia suggests. ‘Place the weight under your chin. Slowly bend forward from the waist to 90 degrees, keeping your legs straight and pressing your butt back backward.’

 

7. Single-leg dead lift: ‘Stand with feet hip-width apart and hold a dumbbell in each hand,’ says Restuccia. ‘Bend at the hip, extending your right leg behind you and keeping your abs tight. Hinge forward until your body is parallel to the floor, arms hanging down.’

 

8. Bridges: Restuccia notes, ‘Lie on the floor and place a small towel under your heels. With arms by your sides, lift your hips off the floor, pressing your heels into the ground and forming a straight line from knees to shoulders.’

 

9. Calf raise three ways: ‘Stand on a box or stair, letting your heels hang back over the edge,’ Restuccia comments, ‘Then turn your toes inward and lift your heels. When you’ve done two to three sets of that, repeat the exercise with toes turned outward and then with them pointed straight.’

Categories: feet hip, hip width, knee reaches, knees reach, legs, lifting heavy, Muscle, shoulder width, shoulders nbsp, squat restuccia, straight line, Women

How To Perform Yoga Positions If You’re Not Flexible

Yoga is often associated with lithe, young women but they aren’t the only people who can enjoy this form of exercise. Just because you’re not as flexible as you’d like, that’s not to say that there isn’t a form of yoga to suit you. Age and gender play a role in flexibility, but if you’re clever about the type of yoga positions you choose, you may find that you can increase your flexibility with yoga and go on to practice more of this fantastic activity. There are a number of health benefits to yoga, from reducing your stress levels to helping you to sleep better, and increasing your flexibility as well. For each of these positions you should hold the pose for five to ten breaths; seated positions can be held for longer, so long as you feel comfortable. You need to remember to hold a smooth and even breath throughout the poses, and don’t try and hold the position if you don’t feel able to as you may risk injury. As you practice and your flexibility improves, you can begin to hold the poses for longer.

Mountain Pose

The mountain pose may seem simple, but it is the most basic template for all of the other positions. It’s a welcoming way to begin connecting with your breathing pattern and to begin your yoga practice. It is performed by standing tall with your feet together, perhaps with your big toes touching. Close your eyes and let your arms rest by your sides with your fingers together. If standing is too difficult or challenging, you can lay on your back with the soles of your feet pressed up against a wall. You’ll feel as though you’re standing on the floor, but your lower back will still be stretched slightly.

Child’s Pose

An incredibly basic move which you can stay in for a few minutes at a time, this is a resting pose. You begin with your knees and the tops of your feet on the floor, with your feet together and touching. With your knees apart, rest your belly and chest between the legs and place your head on the floor, with your arms stretched out in front of you. You can rest your head on a pillow if it doesn’t reach to the floor with ease.

Downward-Facing Dog

A challenging pose for beginners, this can be made easier by increasing the distance between your feet. With your feet hip-width apart, hinge forward at the waist and press your palms on the ground, with your hips in the air. Keep your hands shoulder-width apart and your arms, shoulders and back in a straight and diagonal line. Your hands should be at the front of your mat and your toes should be facing forward near the back of your mat; at any time, you may take a break in the child’s resting post and then come back into the downward dog position again. Beginners may find it easier to bend their knees to keep the spine long and to take off some of the body weight into the legs.

Chair Pose

A symmetrical pose, meaning both sides of your body will move in and out of the pose at the same time, this heats your body up and increases the strength in your legs. You begin with your feet together or hip-width apart in a standing position. Bend your knees as though you’re sitting in a chair and raise your arms up alongside your ears at the same time. This can be a difficult position to maintain if you’re new to yoga so feel free to move into the mountain pose on alternating breaths, which also makes the pose more dynamic.

Categories: feel, Feet, hip width, mountain pose, pose, positions, suppleness, technique, yoga, yoga positions

How to Give Classic Dumbbell Moves a Kettlebell Makeover

Kettlebells look strange when you don’t know what they’re for, although if nothing else they would make for a pretty good doorstop. However, these strange-shaped weights can work wonders for your fitness and overall wellbeing, and there’s evidence to prove it. According to research, people who did 20-minute kettlebell workouts torched almost 300 calories. Lifting kettlebells is also beneficial for your muscle wellness, helping you to increase that energy expenditure by up to 50%! Kettlebells can also make traditional dumbbell moves more challenging. Certified Strength & Conditioning Specialist Jen Ator, author of Shape-Up Shortcuts, explains, ‘Their weight isn’t evenly distributed, so your stabiliser muscles have to work harder.’  So let’s check out a few moves that can benefit from the use of a kettlebell.

 

1. Around-the-Body Pass: Ator instructs, ‘Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.’ Throughout this entire move, make sure you avoid moving your hips and remember to keep your core engaged.

 

2. Bent Row: ‘Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor,’ says Ator. ‘Let the kettlebell hang at arm’s length . Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side . Lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.’

 

3. Dead Lift: You should do 10 to 12 reps of the dead lift to feel the benefits. Ator details, ‘Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended.’

 

4. Figure of Eight: When doing this movement, you should be fluid but also slow and controlled. ‘Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up,’ Ator outlines. ‘Hold the kettlebell behind your left leg with one arm on each side of your leg . Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s one rep. Continue for 10 reps.’

 

5. Half Get-Up: You should aim to do five reps of this move on one side, and then another five on the other. Ator notes, ‘Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder . Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That’s one rep.’

 

6. Swing: This one needs more reps than all the others – 15 at a minimum but you should build up to doing 20. Ator instructs, ‘Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs . That’s one rep.’ You can do this move without using a weight if you suffer from back problems.

Categories: ator instructs, dead lift, dumbbell moves, feet hip, feet wider, hip width, kettlebells, left hand, left leg, leg grab, workout routine

How to Tone Up and Trim Down for the Holiday Season

With Christmas coming up, you might as well say goodbye to your weight loss plan. However, a twofer tone-up routine that intersperses high-octane cardio bursts with muscle-burning strength moves can give you the edge you need to outlast the temptations of the holiday season. Thanks to Bombshell Bootcamp co-creator Cari Shoemate, a Houston-based trainer who’s whipped hundreds of women into shape with her calorie-scorching circuit workouts, you can sculpt the areas that need the most attention, ready for the season’s festivities.

 

Shoemate’s workout contains butt-boosting exercises, as well as core-strengtheners that focus on working your deep abdominals, obliques, and six-pack muscles, so you can relax when the turkey hits the table. Shoemate even shows you how adjusting a few areas you’ve never even thought of can help you to look slimmer all over. She explains, ‘Sculpted shoulders balance out your lower body, creating an illusion of a slimmer waist and hips.’ To do her trim-and-tone circuit, which includes cardio bursts and strength moves, all you need is a set of three- to five-pound dumbbells and time on three non-consecutive days a week. Add in your favourite form of cardio for 30 minutes twice a week – with bonus points if you make one of these sweat sessions a booty-shaping hill workout – and you’ll be able to say Bah humbug to holiday weight gain.

 

1. Plank Macarena: This move targets your shoulders and abs. Start in a full plank position with your arms straight and your wrists on the floor under your shoulders. Lift your left hand and tap your right shoulder, returning the left hand to floor and repeating with your right hand. After this, tap each hand to the opposite hip. Then, bend your and lower into a forearm plank, and repeat same sequence of shoulder taps and hip taps. Straighten your arms and repeat from the start, continuing for one minute.

 

2. Single-Leg Squat Kick: If you want to get your bum and outer thighs in shape, this is the exercise for you. Hold a dumbbell horizontally with both of your hands at chest height. Your feet should be slightly wider than hip-width apart, parallel, with your left foot on top of a bench or step and your right foot on floor. Keeping the weight in front of your chest, lower into a squat and hold for two to three seconds. Then, lift your right leg about 45 degrees from floor, keeping your weight centred over your left leg. Squat a little deeper by lowering your right foot back to the floor. Repeat for 12 to 15 reps; switch sides and repeat.

 

3. Running V-Sit: Do this move to target your arms, abs and hips. Start by sitting on the floor with your knees bent and your arms at your sides. Leaning back slightly and engaging your abs, slowly lift your feet and extend your legs to form a V. Reach your arms towards your feet, hold your calves for a moment to get your balance, then release. Keeping your legs extended and about 45 degrees from floor, bend your elbows 90 degrees and move your arms back and forth (as if running). Continue for one minute.

 

4. Scissors Lunge: This move covers the most body parts in total; targeting your shoulders, triceps, butt, quads, and calves. Standing feet hip-width apart and arms at your sides with a dumbbell in each hand, lunge back with your right foot, bending both knees 90 degrees. At the same time, lift your left arm forward to shoulder height and your right arm behind you you’re your thumbs facing the sky. Then, stand up and lower your arms back to your sides without swinging them. Repeat with opposite legs and arms and do 10 to 12 reps on each leg.

Categories: arms, cardio bursts, Christmas, floor keeping, hip width, holiday season, left hand, leg squat, minute nbsp, strength moves, Weight Prevention, workout routine

Yogue, Strike a Pose: How Desk Yoga Can Keep You Going

A lot of us spend all day sitting at a desk, but did you know this is wreaking havoc on your mental and physical wellbeing. You may be more concerned about corporate wellness, and so don’t care that you’re sitting and typing away all day. However, no matter how productive all that desk time is, it can cause aches, strain and tension in every muscle in your body, and you may need a hard-earned yoga break. Stopping to strike a pose can help you to relieve that stress, and get your overall wellness back on track to tackle the rest of the long workday. Here are seven yoga postures to get you started.

 

1. Konasana. Also known as the right angle pose, konasana is a simple and effective way to relieve your tight back and legs. It works to open and stretch your hamstrings and calves, elongate your spine and torso and strengthen your arms. With your arms placed on a wall at shoulder-height, shoulder-width apart, slowly walk your feet back until they are directly under your hips (hip-width apart). Bending at your hips, walk your hands down the wall until they are in line with your shoulders again. Your hands should be flat on the wall with your fingers evenly spaced and all pointing upwards. Hopefully, your body is now in a right angle (hence the name of the pose) but if you start to feel contractions or tightness in your lower back or hamstrings, bend your knees and arch your back so that you lift your sit bones up towards the ceiling. This should open up the lower back and sacral area.

 

2. Vidalasana: Otherwise titled the Cat-Cow pose, the vidalasana gently massages your spine, and opens your upper back, chest and shoulder areas. You start on your hands and knees, with the respective limbs directly under your shoulders and hips, shoulder-width/hip-width apart. Throughout this sequence, the tops of your feet should remain flat on the floor, your arms should be kept straight and firm and you should breathe in and out through the nostrils. Move your shoulders back and your sit bones up towards the ceiling, arching you lower back and inhaling as you do so. Then, exhale and round your back up towards the ceiling and bow your head. Repeat this several times, making sure your movement and breathing is synchronised.

 

3. Deep breathing: Ok, this one isn’t technically a poses but as deep breathing frees your mind, opens your senses and gives you a feeling of self-sufficiency, I think we can let that slide. Plus, you can easily do this in the office without getting any funny looks, so you may be onto a winner here. All you need to do is sit upright, cross-legged like a yogi, or just in a chair if you don’t fancy flooring it. Make sure your spine is not compressed by lifting up and lengthening your body. Again you breathe in and out through your nose for this exercise. Simply inhale into your lower belly so that it naturally fills and puffs up a little bit. Using your abdominal tone, expand your ribs and widen your torso. This will already give you a sensation and motion in your breath that you may have never felt. Breathe up into your chest and lungs until the area expands so much that it stretched to your collarbone. Then, exhale deeply down through your body until all of the air is pushed out. If you’re a beginner, just do this for a few minutes, but build up to longer periods of time of this breathing.

 

Categories: body, Breathing, Deep Breathing, hip width, pose, poses, shoulder, shoulder width, sit bones, width, yoga