•   
  •   
  •   

Health & Fit This Is the 1 Exercise That Totally Transformed My Butt - and It's Not a Squat

21:50  05 june  2018
21:50  05 june  2018 Source:   popsugar.com

This Is Where Fat Goes When You Lose Weight

  This Is Where Fat Goes When You Lose Weight 150 doctors, dietitians, and personal trainers were recently asked where fat goes when you lose weight, and only 2 percent gave the correct answer. Here it is. When you gain weight, you can very plainly see where it’s gone, whether it’s to your thighs, buttocks, or that layer of unwanted flesh that sticks out underneath your bra. But where it all goes when you lose weight is much more of a mystery. Does it just flush out of the system when you go to the bathroom? Does it turn into muscle? Or does it sort of just magically evaporate in your sleep?If you’re not sure, don’t worry, you’re not alone.

This Is the 1 Exercise That Totally Transformed My Butt — and It ' s Not a Squat . October 19, 2018 by Gina Florio. Doing hip thrusts twice a week totally transformed my booty, and I saw a big difference when I switched my focus from squats to hip thrusts.

The best part about this machine is that it offers different degrees of resistance depending on the squat movement you're doing: Sinking deep into a full-range squat is much I say, if you want to work your booty efficiently every day from the privacy of your own home, the DB Method is totally worth it .

Hip Thrusts Exercise © Gina Florio Hip Thrusts Exercise

When I first started training my glutes regularly, I actually wasn't trying to grow my butt. I have some lower-back issues because I have scoliosis, and doing functional training on your glutes is a sure-fire way to reduce lower-back pain. Watching my booty get bigger and juicier each month was the very sweet cherry on top.

There are countless lower-body exercises out there that promise to give you a bodacious butt. But there's one in particular that's rightfully hailed the king of all glute exercises - and that's the hip thrust. It isolates the glutes much more than squats and lunges, and it forces you to really squeeze your butt at the top of the movement. Doing hip thrusts twice a week totally transformed my booty, and I saw a big difference when I switched my focus from squats to hip thrusts. 

Chrissy Teigen Just Shared the Most Relatable Tweet for Anyone Trying to Eat a Balanced Diet

  Chrissy Teigen Just Shared the Most Relatable Tweet for Anyone Trying to Eat a Balanced Diet Chicken pot pie and ice cream? We followed up with Chrissy for an explanation.Sometimes you really do try to eat healthy—but your body rebels and wants something loaded with sugar and carbs.

It requires two medium kettlebells. Related: This Is the 1 Exercise That Totally Transformed My Butt - and It ' s Not a Squat . These are the movements: 2 push-ups, 2 gorilla rows, 2 dead cleans, 2 thrusters ( squat and press). Moving through all those equals one rep.

14 Booty-Enhancing Exercises You Can Do Right at Home (No Equipment Required!) Your living room or bedroom can sometimes be the best gym. This Is the 1 Exercise That Totally Transformed My Butt — and It ' s Not a Squat .

If you've never done hip thrusts before, just know it might take a little while to get used to the movement. When I work on hip thrusts with my clients, I always tell them that the first challenge is learning to really engage your glutes, rather than relying on your quads to drive the weight up. But when you finally train your body to feel that tension in your booty, you'll see a big difference. Here's how to do a hip thrust.

  • Sitting on the floor with your legs extended, rest your back against a stable bench.
  • Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
  • Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
  • With control, lower back down to the ground.
  • This is one rep.
  • Do four sets of 12 reps.

You may have to experiment with what weight to use when you start doing this exercise. Make sure the last two reps are difficult to do, and if they're not, increase your weight. Here's an important mechanic to keep in mind: make sure you're keeping your hips slightly tucked throughout this movement, rather than sticking out your butt and hyperextending. This will encourage you to really squeeze your glutes and get the full range of motion.

5 compound exercises for stronger arms and shoulders

  5 compound exercises for stronger arms and shoulders Work your entire body — while toning your arms — with this 30-minute routine. Bicep curls, triceps dips, chest press. If it's upper-body day, chances are you're including these signature arm exercises into your routine. But why not kick things up a notch and chisel more than just your guns? Enter: compound exercises. These multi-joint movements combine two moves into one, incorporating multiple muscle groups at once.Nikki Snow, a Chicago-based Les Mills trainer, says, "Compound exercises provide functional training benefits and enhance the movements you use in everyday life.

It definitely wasn’t just my glutes taking a hit either. I was surprised by the other muscle groups these squats awakened: my quads and core in particular! It was also tough mentally because all those reps began to feel a little repetitive. To keep myself focused during the exercise , I started counting

"The kettlebell goblet squat is a great exercise for beginners," Nick DellaCamera, CrossFit Stamford owner and CrossFit level 1 -certified coach, said. It seems like just about every day in CrossFit, my butt and legs get worked. It makes me walk funny the next day, but that ' s why I love it !

Start doing hip thrusts once a week, and if that feels good, you can increase it to twice a week. If you feel like you need a pair of expert eyes, don't be afraid to ask a trainer at your gym for some help.

Slideshow: 7 exercises for a strong and stunning midsection (Courtesy: PopSugar) 

  • Slide 3 of 8: The Dead Bug teaches you to control your limbs and direct their movement through your core. Do 10 reps to start with, and build up from there.Make sure your lower back is pressed firmly into the ground. You can roll a thin towel and place it under your lower back to feel where you need to press down on.Exhale fully as you lower your right arm and left leg. Brace your core!Keep your neck relaxed. You might want to rest your head on a pillow or rolled-up towel for support.Repeat, switching arms and legs.Keep it slow - inhale deeply, exhale fully and slowly, and keep pressing your lower back into the ground. Extend and retract with control.
  • Make sure your lower back is pressed firmly into the ground. You can roll a thin towel and place it under your lower back to feel where you need to press down on.
  • Exhale fully as you lower your right arm and left leg. Brace your core!
  • Keep your neck relaxed. You might want to rest your head on a pillow or rolled-up towel for support.
  • Repeat, switching arms and legs.
  • Keep it slow - inhale deeply, exhale fully and slowly, and keep pressing your lower back into the ground. Extend and retract with control.
  • Slide 4 of 8: The Plank teaches you how to stabilize your body with your core - it’s a very common exercise nowadays, but it’s worth focusing on some finer details to make it safer and more effective. Hold the pose for a time, and aim to work up to 60 seconds. The simpler version is performed on your elbows. For more of a challenge, hold the Plank on your palms.Start off in the Plank position, and brace your core.Keep your hips “tucked under” - don’t allow your butt to stick up in the air or sag toward the ground.Maintain a flat back.Keep your shoulder blades pulled down and protracted - don’t let them stick out behind you.Squeeze your glutes hard. Not only does this help keep your back safe, but the added intensity is also a great way to make the Plank more challenging.Squeeze your thighs hard too. All of this adds to the stability of your lower body while making the exercise more challenging and effective.Keep breathing! You might need to take shallow breaths, but always keep breathing.
  • Start off in the Plank position, and brace your core.
  • Keep your hips “tucked under” - don’t allow your butt to stick up in the air or sag toward the ground.
  • Maintain a flat back.
  • Keep your shoulder blades pulled down and protracted - don’t let them stick out behind you.
  • Squeeze your glutes hard. Not only does this help keep your back safe, but the added intensity is also a great way to make the Plank more challenging.
  • Squeeze your thighs hard too. All of this adds to the stability of your lower body while making the exercise more challenging and effective.
  • Keep breathing! You might need to take shallow breaths, but always keep breathing.
  • Slide 5 of 8: When you can hold the standard Plank for more than 60 seconds, this is a great progression to try. The Superman Plank starts off with your arms extended about 45 degrees in front of you and on your palms rather than your forearms. All the same rules of the Plank apply, but you’ll find yourself holding the Superman Plank for a much shorter time - start off with 15 seconds, ensuring that your lower back is neutral at all times. If you feel your hips start to sag, it’s time to stop that rep. Work up to hold for as long as possible. If you can reach 60 seconds, you deserve superhero status!
  • Slide 6 of 8: This is a great exercise for toning your obliques - the muscles on the side of your torso.If you’re using a band, attach it to a solid post, or if you’re using the cable stack, set it to chest height.Stand with your side to the band or stack, tiwst to grab the handle; pull the handle, untwisiting your torso, until the handle straight in front of you. Keep your arms straight, stance solid, and fight the pull of the cable stack or band to twist your torso.Hold for 15 to 30 seconds for each rep.Keep shoulders down, and remember to breathe!For the next set of exercises, you’ll need sliders - you can use a slideboard, Valslides, or furniture sliders. Alternatively, you can wear socks and train on wooden floors for a similar effect.
  • If you’re using a band, attach it to a solid post, or if you’re using the cable stack, set it to chest height.
  • Stand with your side to the band or stack, tiwst to grab the handle; pull the handle, untwisiting your torso, until the handle straight in front of you. Keep your arms straight, stance solid, and fight the pull of the cable stack or band to twist your torso.
  • Hold for 15 to 30 seconds for each rep.
  • Keep shoulders down, and remember to breathe!
  • For the next set of exercises, you’ll need sliders - you can use a slideboard, Valslides, or furniture sliders. Alternatively, you can wear socks and train on wooden floors for a similar effect.

  • Slide 7 of 8: These exercises are a great progression from the Plank. The addition of moving your body while holding the Plank position really hits your upper abs. Do two to three sets of five to eight reps each. On all fours, rest your hands on the sliders. Keep your core braced while sliding your left hand forward as far as you can while maintaining a flat lower back. Maintain your core stability as you pull your left hand back to the starting position. Then repeat on the other side to complete one rep. Do not allow your hips to sag! This is a tough exercise, and you might need to modify it by starting on your knees rather than your feet.If you want a real challenge, you can do these on a suspension training system like the TRX!
  • On all fours, rest your hands on the sliders.
  • Keep your core braced while sliding your left hand forward as far as you can while maintaining a flat lower back. Maintain your core stability as you pull your left hand back to the starting position. Then repeat on the other side to complete one rep.
  • Do not allow your hips to sag! This is a tough exercise, and you might need to modify it by starting on your knees rather than your feet.
  • If you want a real challenge, you can do these on a suspension training system like the TRX!

    Here's how celebrity trainer Jillian Michaels works out to stay in such killer shape

      Here's how celebrity trainer Jillian Michaels works out to stay in such killer shape With an unbelievably-fit body and 10 years of hosting "The Biggest Loser" under her belt, Jillian Michaels is a trusted voice in the world of fitness. The 44-year-old mother of two revealed the workouts that keep her in such great shape, despite her busy schedule. So, how does the mother of two keep in shape despite her busy life? She knows what works for her—and how to make it work with her schedule.

  • Slide 8 of 8: This is a really challenging exercise as there is constant tension on your core, so perform three to five reps for two or three sets.Adopt the Plank position with your feet on the sliders. Brace your abs and legs, and then pull your entire body forward, pivoting around the shoulders. The movement starts from your upper body - your legs don't assist at all.Go as far as you can while maintaining a flat lower back. It's essential your hips don't sag.The body must move as a connected unit.Hold for a brief moment, and then push yourself backward, past the start position, as far as you can go. The same rules apply. The movement comes from the upper body and your legs don't assist. Always maintain a flat back.Finally, remember that you can’t out-train a bad diet - eating properly is equally important!
  • Adopt the Plank position with your feet on the sliders. Brace your abs and legs, and then pull your entire body forward, pivoting around the shoulders. The movement starts from your upper body - your legs don't assist at all.
  • Go as far as you can while maintaining a flat lower back. It's essential your hips don't sag.
  • The body must move as a connected unit.
  • Hold for a brief moment, and then push yourself backward, past the start position, as far as you can go. The same rules apply. The movement comes from the upper body and your legs don't assist. Always maintain a flat back.
  • Finally, remember that you can’t out-train a bad diet - eating properly is equally important!

    Brazilian Butt Lifts Are Resulting In An Alarmingly High Mortality Rate .
    It's a popular procedure these days, but it's dangerous for a number of reasons. The Brazilian butt lift is on the rise.It’s not surprising, considering popular culture’s growing obsession with large, perky derrieres. From Jennifer Lopez to Nicki Minaj to Kim Kardashian — to paraphrase Sir Mix-a-Lot, we like big butts and we cannot lie. But according to a recent report from the American Society of Plastic Surgeons, the BBL, as it’s also called, is one of the most dangerous cosmetic procedures out there. As with any surgical procedure, there are risks.

    Topical videos:

    See also:

    usr: 3
    This is interesting!