HIHI

we all know and love the basic squat. Although it’s a legit way to work that back, this move alone won’t get you to your dream butt, says Brittany Perille Yobe, a certified personal trainer who posts peach-centric workouts and gravity-defying belfies for her 1.2 million followers. “Of course, squats engage the glutes,” Perille Yobe told Cosmopolitan. “But compound movements such as squats and lunges train more of the quads, lower back, and hamstrings, so they won’t automatically result in greater glutes.” To achieve your best possible butt, you’re better off mixing things up. “I train...with about  different glute exercises that isolate the muscles by working them from various angles,” says Perille Yobe. 1. Weighted Bridge A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability. How to: Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground. Place a...

Why planks? Each move shifts your center of gravity and forces your abdominals, arms, back, and glutes to stabilize your body. Denver-based trainer Stacey Lei Krauss, the creator of a plank-infused cardio fitness program called the Willpower Method, designed this sequence, which includes several variations on the standard plank position. To get started, simply clear a space on the floor. Complete the entire cycle three times a week, taking 30 seconds between each move to roll your wrists and shoulders, and you'll achieve stronger muscles and a toned look without even touching a set of weights or (if you’re like Krauss, who prefers to go barefoot) donning a pair of sneakers. Variation #1 Forearm plank with up-and-down hip raises (tuck your seat and engage your core – belly button to spine). Variation #2 Forearm plank side lifts. Making sure your grounded elbow is directly under your shoulder, lift your hips in up-and-down pulses for 30 seconds, then flip to the othe...

If you’ve ever tried to lose weight and failed, odds are you probably don't have a great relationship with your body. It’s not that you don’t want to make things better -- it's just that no matter what you do, you and your body struggle to get on the same page. You want to lose weight and your body, well, it seems to have other ideas. So we want to offer our own version of counseling. It’s the approach we’ve used at Precision Nutrition with our Lean Eating program. Thousands of clients have used it to lose tens of thousands of pounds. And now we want to share it with you. While it might look similar to other diets on the surface, this isn’t your traditional eating plan. It’s a smarter, simpler way to lose weight and flatten your belly. The difference is we take a behavioral approach to helping you drop pounds, which puts you in control of what you eat, when you eat, and the confidence you’ll have to finally make changes. We can’t promise that you won’t ever have a...

Burning fat can help you to have the kind of body you have always dreamed of having. There are quite a few methods available for losing fat, but at the core, you need to have some great exercises. I found this heavenly article with information about how to start burning fat. This simple 10 – 15 minute Beginner’s Total Body Fat Blasting Routine will have you losing body fat and boosting your self-esteem as you begin your get fit journey!  Exercises: 1. Side Lying Leg Lifts – 15 reps on each leg 2. Squat Jumps – 15 reps 3. Knee Pushups – 15 reps 4. Hammer Curls – 15 reps 5. Crunches – 30 reps.

Women may avoid taking creatine for a number of reasons. Personally, I didn’t know exactly what it did, I had heard it could make you bloated and thought of guys taking it implied that it would make you big and bulky – and that’s far from what my fitness goals are. However, after conducting research and testing it myself, it has turned out to be one the most beneficial supplement to add to my diet and training! Reassurance was also added with Creatine being one of the most researched and clinically validated supplements available. So what is creatine? Creatine is a natural amino acid found in meat and fish. It is also produced by the kidneys, pancreas and liver at around 1-2g per day. It actually plays an important role in releasing energy when an individual performs short-duration high-intensity exercise – this energy significantly helps to boost muscular performance – and this is for anyone with health and fitness goals. For example: gym-goers, athletes, bodybuilders… powerlifters, r...

When you do any workout, it’s important to squeeze those butt muscles and hold the move for a few seconds. One of the most common mistakes amateurs make is not holding a move for long enough. • Incorporate weights whenever you can — dumbbells, ankle weights, whatever. You’ll feel a bigger burn and get more muscle. And ladies, do not think that weights are going to make you look overly jacked and manly. They won’t. • The smaller the waist, the bigger the behind looks. So incorporate some waist-cinching moves whenever possible. • Once you get the butt of your dreams, you need to keep it up (literally). Muscle gets soft if you just let it sit around. Which is why your workout routine needs to be a priority. No one wants a saggy butt, am I right? In other words, the trick to getting an Instagram-famous tush is hard work. Boring, I know. But it’s true. So get your butt to the gym. You want to be able to enjoy yourself this summer and feel great inside and out — and a big part of that is...

Well-defined abs can complement your favorite bikini or form-fitting dress. Creating an abdominal workout can be a challenge if you don’t know where to start. Training your abs doesn’t have to mean performing a countless number of crunches or complicated exercises. Perform exercises that activate each muscle in the midsection to effectively work the abs and core. In order to start building core strength, you need to start easy and slowly work up to more difficult moves. Complete these beginner ab exercises 2 to 3 times per week until you think you’ve developed enough muscle to try harder moves. It’ll help you strengthen lower abs, upper abs, and obliques, all the main muscle groups you need to move on to harder, more impressive moves. Exercises: 1. Standing Bicycle Crunch 2. Standing Side Bend 3. Single Leg Lift 4. Toe Dips 5. Side Plank 6. Planks

What workout routine has worked best for you? I love to incorporate the training I learned while playing soccer, with weights and HIIT! Depending on how my body feels I might add another day or choose to rest for three. It is crucial to understand this because I think it’s more important to listen to my body than to follow a strict program. Full Routine: Monday: Hamstrings/Glutes Smith Machine Squats (increasing weight) 4 x 10/8/6/4 Goblet Squats 3 x 12 Bulgarian Split Squats 3 x 12 (each leg) Leg Press (increasing weight) 3 x 25/15/10 Seated Leg Curl 3 x 12 Cable Kickbacks 4 x 25 Tuesday: Shoulders/Triceps Dumbbell Fly’s 4 x 12 Cable External Rotations 3 x 12 Overhead Rope Extensions 3 x 12 Incline Dumbbell Shoulder Press 3 x 12 Bent-Over Cable Extensions 3 x 15 Push Ups 1 x Failure Wednesday: Back/Abs Wide Grip Lat Pulldowns 3 x 12 Bent-Over Barbell Rows 3 x 12 Seated Rows 3 x 12 TRX Inverted Rows 3 x 12 Hanging Leg Raises 3 x 15 Russian Twists (using medicine ball) 3 x 25 Thu...