Exercises To Build Up Your Glutes And Firm Your Butt

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 light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards.
• On the way up, squeeze your buttocks as hard as you can.
• In the final position, the body should form a flat line between the knees and shoulders.
• Perform 3 sets with 15 repetitions each.

2. Lunges

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.
How to:

• Start with a straight upper body, legs at hips width apart, shoulders back and chin up.
• Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.
• Make sure the front knee is right above the ankle and the other knee is slightly above the ground.
• Push back to the starting position and repeat with the other leg.
• Perform 3 sets with 10-20 repetitions each.

3. Squat Pulse

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.
How to:

• Stand with feet at hips width apart and arms fully extended out in front.
• Lower your body down into a squat, keeping the back straight.
• Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt.
• Do 15 pulses, then return in standing position.
• Perform 3 sets with 15 repetitions each.

4. Donkey Kicks

This exercise works the lower back, core, legs and bottom.
How to:

• Get on all fours on the ground, knees placed below your hips and hands at shoulder width apart.
• Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground.
• Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg.
• Perform 3 sets with 15 reps each.

5.Donkey Kick/Fire Hydrant Combo

Excellent exercise for strengthening both the glutes and the hamstrings.
How to:

• Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle.
• Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
• Hold for few moments, then slowly return to the starting position and repeat with the other leg.
• Perform 3 sets with 15 reps each.

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Plank Exercise – 10 Minute Plank Workout

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 other side and complete another 30 seconds.

Variation #3 Standard Plank

(A) Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)

(B) Tuck toes underneath feet so that all 10 toes lie flat. Extend legs and push up hips so that your body is in a straight line from shoulders to heels. Draw in your abs, squeeze your glutes, and keep your head in a neutral position that’s in line with your spine. Hold for 30 seconds.

Variation #4 Flutter Feet

(A) Start  in the standard plank position.

(B) Raise your right leg about three inches off the ground, point your toes out and keep your leg straight. Make sure to keep your torso still and carefully and quickly move your leg up and down 5 times, firm your glutes, hamstrings and quads. Go back to the starting position. This is one repetition. Repeat this 9 more times and switch to your other foot and do it 10 times

Variation #5 falling leaf

(A) Begin in standard plank position.

(B) With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position. Repeat four times, then switch sides and do five more.

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Best The Ultimate Female Diet Guide

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 disagreement your body, but follow our steps and there will be a lot more love and happiness in that relationship.

Diet Guidelines

Without getting too caught up in the numbers, it is widely accepted that the average woman should consume approximately 30-32 calories per kilogram of bodyweight; so for a 60kg female this would be approximately 1800 calories per day (60kg x 30 calories = 1800 calories). Approximately 45 -60% of these calories should be derived from carbohydrates for energy, 15-30% should be derived from protein for tissue repair, and 20-30% should be derived from good fats for general health and organ function. If you exercise frequently and therefore burn more calories you will need to consume more calories to fuel your workouts, and possibly higher proportions of carbohydrates and protein depending on the kind of exercise performed. If you have higher than average muscle mass, you will also need to consume more calories as your body will typically have a higher metabolic rate and requirement for calories to maintain the extra muscle tissue.

Restricting calories for weight loss is necessary if you are eating more calories than you are burning within any 24 hour period; it's simple "calories in v calories out" maths. Emphasis should be placed on restricting calories from simple sugars (processed foods, juice, confectionery and sports drinks for example) and bad fats (saturated and trans fats from butter and animal fats for example). Focusing on the source of where these calories come from as opposed to just the total number will prevent you getting obsessive, and will help you develop your own knowledge about certain foods.

But don't starve your yourself! If you restrict calories too low, the absence of proper energy will force your muscles to break down in order to fuel your daily activities. Less muscle mass will result in your metabolic rate decreasing, meaning a decrease in the amount of calories able to be burned each and every day. It is typical that a woman depriving herself of calories will experience sluggishness & fatigue, and risk many nutritional deficiencies and hormone complications. In this case, your body will cling onto your fat deposits as it recognises you are in "starvation" mode. This is your body’s natural defence mechanism. So if you have attempted a very low calorie diet and experienced minimal to no results, this is why.

The saying goes "slow & steady wins the race". The best thing you can do for your metabolism and weight loss goals is to continually fuel your body with high quality foods. Simply give your body what it needs; let it become familiar with being given consistent, high quality nutrition and allow your body to run as effectively as possible. Be good to your body, and your body will be good to you.

Diet Strategies

Furthering on our reluctance to recommend generalised detox and bikini diet plans, the following strategies are the best possible techniques that you can slowly implement into your diet to help you change your body composition and achieve the weight loss results you are working towards.

1. Eat Frequently

You must not allow your body to be deprived of calories or nutrients in a bid to prevent it from clinging on to fat deposits instead of burning through them. Aim to eat every 3-4 hours to keep your metabolism firing and your blood sugar levels stabilized to avoid highs and lows in your moods, as well as your cravings.


2. Eat Protein

You should aim to eat protein every time you consume food. Try to choose your meal by first selecting the source of protein you are going to include. Your body uses more energy breaking down protein than it does any other macronutrient, and protein also provides the highest level of satiety (the feeling of fullness). If you consume 100 calories of protein, 20 – 30 calories will be burned by your body breaking down that protein alone. Compare this to carbohydrates where your body may only use 5 – 10 calories to burn 100 calories worth of carbs. Plus with all the stress you are putting your body and your muscles through during your workouts, you need to ensure that you are properly recovering, repairing and rebuilding damaged muscle tissue. This is achieved by consuming adequate protein each and every day.

3. Time Carbohydrate Ingestion

Your body has 1 primary use for carbohydrates - to provide energy. The secondary use for carbohydrates is to replace glycogen - this is a form of energy stored in muscle tissue and the liver, kind of like how a battery stores energy for future use. If your body doesn't require carbs for energy and your glycogen stores are full your body will convert excess carbohydrates into tri-glycerides (fatty acids) and store them as a body fat, which we want to steer well away from.

With this in mind there are 3 times during the day when you want to consume carbs; first thing in the morning with your first meal of the day to help replace the glycogen your body has depleted during sleep, around 1 - 2 hours before you plan to workout to provide energy for your workouts, and finally post-workout, once again to replace the glycogen your body has depleted during your workout.

Try to think about carbohydrates fuelling your body the way petrol fuels your car - you are only going to fill it up with fuel when you plan on driving.

4. Stay Hydrated

We’ve all heard it a million times, but you cannot underestimate the importance of ensuring you are providing your body with enough water to stay well hydrated. The benefits of drinking enough water stream into every aspect of life; as well as it being an integral component in our digestive process, it is necessary for cell functioning, waste excretion and nutrient transportation.

5. Don’t Dwell

Unless you are a competitive fitness or figure athlete there is no need to dwell over every minute detail in your diet. There is no need to count calories to the .0001 gram, restrict food groups or be continually searching for the latest diet "breakthrough". Select fresh, healthy and wholesome sources of food. The higher quality the source of food, the better your body will function. Your body works hard every second to keep you alive and strong. Reward yourself by giving back to your body, and spoiling it with the vitamins and minerals it needs to be the best looking and most efficient body it can be.


Carbohydrates:

 • Wholegrain oats     • Brown rice     • Quinoa     • Wholemeal bread     • Cous cous     • Spelt pasta    • Sweet potato     

  • Pumpkin     • Beans and other legumes     • Bananas, apples, pears and other whole fruits

Proteins:

• Chicken breast     • Turkey breast     • Lean beef     • Kangaroo     • Tuna     • Salmon     • Trout     • Prawns       

 • Eggs     • Beans and legumes     • Tofu     • Protein powder     • Greek yoghurt     • Cottage cheese

Fats:

• Coconut oil     • Unsalted nuts     • Peanut, almond and other natural nut butters     • Avocado   

• Olive oil     • Chia seeds

(Many fat sources can also be derived from protein sources including salmon and red meats. Be careful with consuming too much fat from red meats, as you want to limit your saturated fat intake. Instead, consume polyunsaturated or monounsaturated fats found in foods from the above list. Choose lean cuts of meats where possible)

Eat fresh vegetables in abundance, and try to buy them locally. They are fantastic sources of vitamins and minerals, a great source of fibre, and can really transform a traditional meal from boring to exciting!

Conclusion

So there you have your guide to perfecting your workout and diet to develop your ideal physique. If you work hard and eat right, success can be yours. Don’t be afraid of lifting weight as it really is the key to transforming your body.

Remember that no one is perfect and there will be slip-ups throughout your journey, but, if you can continue to put in a good effort, it wo

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15 Minutes Exercises Fat Body Routine

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.

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Creatine: The Must Have Supplement For Women

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, runners, etc.

However, it is impossible to get enough creatine from our body or from the food we eat to elicit its performance enhancing effects without supplementing! Respectively, it’s worth noting that creatine is also suitable for vegetarians, which is especially beneficial for those that aren’t able to get any percentage of the compound through meat.

How It Works

"Ï don’t care it just makes me look big,” probably, a typical bro answer. But you fitness geeks, like myself, actually like to know how things work. Why? Because, oh, I don’t know, ITS GOING INTO YOUR BODY and you don’t want your insides to fall out 10 years from now because of some gimmicky advertised supplement. But, I digress. Creatine converts adenosine diphoshpate (ADP) into adenosine triphosphate (ATP) in the cell’s powerhouse known as the mitochondria. ATP is the fuel source for muscle contraction. The more ATP you have the more contractions and (of greater quality) you will have. PUUMMMPS! This energy conversion process helps hydrate the cell for greater energy output. Yes, the “fuller” muscle cells will lead to a fuller appearance of the muscle, overall. Deal with it. It’s not enough to make you look fat or bloated. Think of it this way, dry and stringy beef jerky versus succulent rib eye.

Training Benefits

OK, enough science. How will this extra water from creatine make you faster, stronger, leaner, and able leap out of yoga pants in a single bound?

• Greater anaerobic threshold- fancy talk for it will take longer to feel that crippling lactic acid burn and make those funny faces.

• Muscle gains and strength- if it takes longer to get tired, then duh, you can get in more reps which over a short period of time lead to greater gains. Yes, gaaaaiinnnzzz.

• Faster recovery and delayed soreness- Live to train another day.

• Muscle hydration – our bodies are made up of 75% water and is the main conductor of stimulus and messages between the central nervous and the rest of the body. About 5% of creatine is found in the brain. The thirst is real.

• Depression and neurological disorders – Creatine may play a role in managing mood and neurological disorders because of aforementioned bullet point.
The Struggle: How Creatine Aids Fat Loss

• Can be taken alone or with beta-alanine for greater training intensity and lean muscle mass over time. The more lean muscle you have, the more 24/7 natural fat burner you have.

• Does not need to be taken with carbs or sugar for an insulin spike to provide muscles with nutrients to be effective as previously thought.

• On strict diets such as the keto diet when energy is low, creatine monohydrate can provide that extra boost to maintain adequate training output.

• Will not directly impact stress hormones such as adrenaline or cortisol that promote fat storage.

• No significant caloric value.


Dosage and Cycling Off

You should be fine with 3-5 grams creatine monohydrate before and/or after training and in the mornings on non- training days. Because the cellular hydration will add body volume, you should cycle off at least six weeks, give or take, before competition or photo shoot. It can be mixed with water, juice, BCAAS or your favorite preworkout crack. Something you should know that when you do cycle off it may seem like you have lost muscle but actually it’s just water loss with the actual amount of muscle mass remaining the same. From juicy ribeye back to hard beef jerky.

So there you have it. Creatine monohydrate is a scientifically backed, relatively inexpensive, natural, non-stimulant supplement that promotes lean muscle building, greater strength output and overall athletic performance and endurance. If you’ve done all you can do in terms of diet and training, but haven’t tried creatine, this could be what you need to get push past the frustrating plateaus.

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How to Get a Firmer Butt in 9 Moves ?

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 getting healthy.

Mix and match to keep it fresh and gloat to your friends as you move from beginner rounds to advanced. Or better yet, let your newly firmed up bottom do the talking for you! Come on then, what are you waiting for? With only 9 moves to a firmer butt, you’ve got nowhere to go but up.

What to Do: Perform each exercise for 30 seconds. Rest 15 seconds after each exercise. If completing multiple rounds rest 1 minute in between each round.

Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds

Exercises:

1 -Walking Dumbbell Lunge
2 -Dumbbell Squats
3 -Four Pulse Squat Flips
4 -Flutter Kick Squats
5 -Plank Glute Kickbacks
6 -Alternating Side Lunge
7 -Squat with Leg Raise
8 -Rear Leg Raises
9 -Diagonal Lunges

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Six Awesome Ab Exercises for Beginners

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

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Routine program for Diva Tamra Dae

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

Thursday: Rest day

Friday: Legs/Plyos

Leg Extensions (increasing weight) 3 x 25/15/10
Barbell Front Squats 3 x Failure
Skiers 3 x 20 (each leg)
Toe Touches to Box 3 x 60
Jumping Jacks 100
Box Jumps 3 x 12
Side Shuffles 3 x 10 (each side)

Saturday: Rest

Sunday: Rest

Daily Diet:

Meal 1: 1 Whole Egg, 3 Egg Whites, 1 slice Toast or ½ cup Oats and 2 tablespoons Raisins
Meal 2: 3-5 ounces Chicken, Fish, or Red Meat, ½ cup Beans and 3 ounces Asparagus or Brussel Sprouts and ½ Potato (on days before heavy lifting)
Meal 3: 1 scoop Protein
Meal 4: 3-5 ounces Lean Meat, 3 ounces Asparagus, Broccoli or Green Beans and 2 ounces Brown Rice or Quinoa
Meal 5: 1 Apple and 1 tablespoon Peanut Butter

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The Best Tips To Train Legs &Without Making Them Bigger&

For most guys, we want broad shoulders, defined arms and full pecs. Women, on the other hand, tend to focus more attention on their hips, legs and thighs. The best leg workouts for women to get lean legs that look firm and toned (while not being big and bulky) need to be structured and setup differently than the way most guys lift.

Often I’ll hear someone trying to say that a woman can lift weights like a man but get totally different results. I agree, our bodies are different, but they are not that different.

First of all, do more than “just squat”

The “just squat” or “she squats” memes we see all over fitness Facebook pages promote the squat as the exercise to be doing to shape up your bottom half. The truth is if you want lean legs and firm glutes you’ve got to do more than squat.  Leave the memes to male entertainment.

Tips1: Flat, saggy bottoms

You may have a flat bottom or no bottom at all. This is common with women who are naturally leaner or women who choose endurance events or yoga as their main form of exercise instead of weight training. As you may well know, things also tend to sag as we get older.
If you have a hard time filling out a pair of jeans, some squats and direct quad training will probably look great on you. Adding muscle will give you the shape you are missing.
However, to pick up your bottom, you’ll need more than squats so be sure to include a variety of the glute building exercises . I recommend doing some form of glute training at least two but preferably three times a week.

Tips2: Thick, muscular legs

If “thunder thighs” comes to mind when you describe your legs, this might be you. No joke. I remember being teased about my thunder thighs as a teenager. My legs weren’t overly big but they were muscular because I lived on a pair of skates year round.
As an adult, I’ve realized I have a mesomorph’s tendency to put on muscle. If even walk by the squat rack I can feel my legs growing.
Not all women are going to get big and bulky from lifting weights, but some women do put on muscle more easily and need to be more careful with the exercises they choose.

If you are a women who puts on muscle easily or if you already have big quads and thighs from the sports you do, then squats may make your legs look even bigger.

Tips3: Too much fat and cellulite

If you’ve got some weight to lose or a genetic predisposition to holding fat in the legs, then this is your biggest complaint. Your upper body might look okay but you tend to hold your extra weight in your legs.
First thing you need to do is clean up your diet and make a plan to start losing weight. Clean diets can go a long way to reducing the appearance of cellulite.
My client pictured below dramatically changed her legs in only six months by cleaning up her diet, reducingxenoestrogens, and incorporating leg circuits into her program.

If you are worried about making your legs bigger you may want to limit:

Heavy squat and leg presses
Weight lunges
Weighted step ups
Leg extensions
Stationary bike
Stepper
Regardless of your body type, you should do some form of glute training.

To shape up your glutes and reduce the appearance of cellulite, incorporate these exercises into your training:

Stiff leg dead lifts
Glute Bridges or hip thrusts (weighted, single leg or any variation)
Cable kickbacks or donkey kicks on a machine
Reverse or curtsy lunges
Band walks
Hip abduction on a machine

For best results and to make a really visible change, I recommend incorporating glute training into your program three times a week. I like having one heavy glute day where I focus on progressing glute bridges and stiff leg deadlifts, and then I incorporate other exercises like kickbacks, band walks and plyometric exercises into two other workouts during the week.
In the end, the best way to train your legs depends on your body type and your goals. Stop to assess your legs from time to time. If they are looking too thick, you can pull back on quad dominant and/or weighted exercises. If they need some shape, they you can hit the weights more.

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Strength Training & The Number One Muscle Women

Muscles Women Neglect (and How to Strengthen Them

The Number One Muscle Women Neglect to Strengthen

Strength Training: The Body Part Most Women Neglect to Train

By now, you’ve probably figured out that men’s and women’s bodies don’t work quite the same way.

Get your mind out of the gutter. We’re talking about the weight room, here. Men and women have huge differences in their body compositions, joint alignments and connective tissues, all of which affect their muscle strengths, weaknesses, and susceptibility to injury, says exercise physiologist and trainer Marta Montenegro, M.S., C.S.C.S.

Here’s the deal, ladies: If you aren’t giving these areas some extra TLC, chances are they are majorly weak. “When the muscles aren’t at the ‘same level’ in terms of strength and flexibility, it both reduces the efficiency of every movement and increases risk of injury to muscles, bones, tendons and ligaments,” Montenegro says. “If something on this chain is off, something [else] will pay the price.”

Read on to find out which areas you need to focus on strengthening — and get tips on how to tone them up, fast.

Why It’s Important to Strengthen Your Back Muscles

There are advantages to focusing on your back muscles when you work out. When you strengthen and tone the muscles in your back and shoulders, it makes your waistline look smaller by contrast. Strong back muscles also improve posture, which means you’ll stand straighter and won’t have that annoying abdominal pooch that comes from slouching. When you move beyond the realm of the superficial, there’s another reason to strengthen your back. Strong back muscles reduce the risk for back pain and injury that comes from bending and lifting. Having strong back muscles can even improve your performance if you play a sport by helping you develop more power. Isn’t it time to give your back a little more focus?

Exercises That Strengthen Back Muscles

The major muscles in the back are as follows:
1. Trapezius
2. Teres Major
3. Erector Spinae
4.Latissimus dorsi
5. Infraspinatus
Though this is not entirely true you can think of dividing exercises into two categories when working your back muscles: Those that make you wider and those that make you thicker.

If you want to increase the width of your back and make your waist look slimmer you need to work your Latimus Dorsi and Teres Major muscles. This basically involves exercises where your elbows are facing down and outward like when you do wide grip pull-ups or pull-downs using a high pulley or bands with your torso erect. The more you lean back when performing pull-downs with a high pulley or resistance tubing the more the exercise will make you thicker instead of wider. As you lean further back this exercise becomes more like a row than a true pull-down and works the lower trapezius, upper region of the latissimus dorsi and the inner part of the back.

If you want to add thickness to your back you need to work your trapezius, rhomboids and lumbar region. To do this you need to do exercises where you pull your elbows backwards like when you do seated low-pulley and band rows

Four of the best exercises for targeting the upper back muscles are bent-over rows, one arm rows, dumbbell shrugs and pull – ups. Strengthening the upper back is important for developing a beautiful v-shape, but lower back strengthening exercises build back muscles that are more resistant to strain and back injury. Back pain is one of the most common medical issues people experience. It’s second only to colds as the reason people call out from work.
Three of the best exercises to target your lower back are dead-lifts, back extensions using a stability ball and supermans. To keep your lower back muscles strong and injury resistant, do these three back-strengthening exercises along with exercises that strengthen your core muscles. A little lower-back strengthening can pay off with fewer days spent dealing with back strains and injuries.

Muscle Imbalances in Your Back

Muscle imbalances in the back are common with most people and this is especially true between the upper and lower trapezius muscles. The upper trapezius pulls your shoulders upward while the lower trapezius pulls your shoulders back downward. Most people who work out and lift weights don’t have a strength problem with their upper trapezius; however, the same exercisers usually do have a lower trapezius that is underdeveloped and this muscle imbalance puts them at greater risk for a shoulder injury. This is especially true of people who have wide shoulders. To work your lower trapezius muscle you need to focus more on rows and bent-over lateral raises.

Anther problem area  is the infraspinatus muscle. Few people even know what the infraspinatus muscle is, where it is located or what its purpose is. This small muscle is actually one of the four muscles that make up your rotator cup. Without this muscle your shoulder would pop out of joint with the slightest of movement. Doing traditional compound back work will not work this muscle.

To work your infraspinatus muscle you need to do isolation exercises with a light weight like a shoulder rotation using a dumbbell, adjustable pulley or a resistance band. If you’re using a dumbbell you will need to lie on your side with your top arm holding the dumbbell bent 90 degrees while keeping your biceps touching your torso. Then rotate your forearm upward stopping just before it is perpendicular to the ground. Then slowly lower and repeat the movement. This exercise may also been done with a low pulley or resistance band. Make sure to use a light weight and do around 20 reps for this exercise.

Another option for working your infraspinatus if you’re using resistance tubing or an adjustable pulley is to do a shoulder rotation standing. You will want the cable or band attachment to be at midlevel. You should be standing with your left hand holding the handle of the band or cable and your right hand at your side. The arm holding the handle should be bent at 90 degrees like it is in a sling. Then just rotate your forearm like you’re hitchhiking keeping your forearm parallel to the ground. You should rotate as far as you comfortably can and then pause for a second or two and then slowly return to the starting position. Do 20 reps and then repeat for the other side.

The Bottom Line?

Strengthening your back muscles will make you look firm and toned when you slip into summer clothing while improving your posture. As a result, you’ll look slimmer and more confident. Just as importantly, you use your back muscles every day when you lift, bend over to pick something up or reach for something on a high shelf. Stronger back muscles are less prone to injury. That’s something we take for granted until back pain rears its ugly head. Make your back muscles stronger, more beautiful and more injury resistant by working them at least once per week. You won’t regret it.

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Best Exercises for Women & Belly Fat

Belly fat exercises are important for anyone, especially women. A flat tummy is flattering on the figure, not to mention healthier too. Belly fat can be blamed on hereditary factors but in most cases it is the result of bad eating habits and a sedentary lifestyle. If you want to get into your bikini you should start working on your midsection now. Belly fat exercises for women and a balanced diet will help tone your abdominal muscles and get rid of belly fat.

A new kind of crunch

Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

How to do it:Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

U-Boat

his may be a small movement, but it works your lower abdominals in a big way!

How to do it: Sit with your knees bent, feet flat on the ground. Lean back to prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed. Slowly bring your legs over to the left (both hips should remain on the ground). Keeping the 90-degree angle with your legs, lower your legs and then lift them up to the right, as if you were tracing a letter 'U' with your knees. That's one rep. Do 20 reps total, alternating sides each time.

Make it harder: The longer the lever, the harder this gets, so if you want more of a challenge, try extending your legs out further (even straightening them completely).

Bicycle Crunch

This is one of the most effective belly fat exercises for women. Lie down flat on the floor on your back, with your hands behind your head. Raise your upper body through your shoulders and bend your left knee while keeping the right leg straight. Twist your torso and try to touch your left knee with your right elbow. Return to the starting position and repeat the movement with the other leg. Do 10 reps of this exercise for each side.

Low-belly leg reach

This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Reverse Plank Hover

This is another move that's much harder than it looks. You'll engage your abs and just about every other muscle in your body!

How to do it: Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward. Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor. Bend your knees slightly, keeping your heels on the ground. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders. Hold for 1 count. Bend your knees and return hips under your shoulders to gently lower to the floor. That's one rep. Repeat up to 3 sets of 10 reps.

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The Best Benefits of Deadlifting for Women

Deadlifts. They are by far one of the best exercises for producing overall strength. But even more than that, they can even help you improve your physical appearance too. So, before we get into the meat of this article, I want to explain why women in particular should do deadlifts on a regular, consistent basis.

There are several reasons why women should incorporate deadlifts into their programs. One of the most important reasons I think deadlifting is important for women is that it allows them to realize their true strength potential. It never fails; anytime I train women and get them to pull a heavy triple on the deadlift (after building up to that level, of course), they absolutely love it. Something just seems to click in their minds when they rip a heavy weight off the floor.

Here's the most important benefits  Deadlifts

DEADLIFTING PROVIDES STRENGTH AND CONFIDENCE

Strength and confidence cannot really be separated but, instead, are linked together when it comes to women performing deadlifts. This is due to the fact that society generally treats women as the weaker sex and instills in many women that they should stick to the pretty pink dumbbells that children can practically throw around. The truth is it feels good to be able to yank your body weight or more off the floor. Not only does deadlifting heavy weight build strength, it builds confidence which is a valuable tool in the box of a savvy woman today. Most women who regularly practice deadlifting are much more confident in other areas of life.

It is also falsely believed by most women that they will turn into freakishly unattractive forms of the amazing Hulk if they dare to lift too much weight. This misconception comes mainly from images of men bodybuilders who look like the Michelin Man on steroids, or from some of the bigger female bodybuilders who usually have to resort to outside sources of steroids to bulk up as much as they do. Testosterone is the main hormone responsible for building muscle mass. And, although women’s bodies do produce testosterone, it is in miniscule amounts that normally don’t bulk you up unless you have a hormonal imbalance. Therefore, women can work out as much as they want without the fear of gaining much muscle mass.

DEADLIFTING INCREASES METABOLISM

Another powerful benefit for women deadlifters is that it increases metabolism. When you elevate your body’s metabolism, it burns fat much more efficiently. The more body fat you lose by performing regular deadlifts, the better you look and feel. Also, muscle burns much more energy than other elements of the body, so the more muscle you build, the more fat your body will burn throughout the day to keep that muscle fueled up. Since deadlifting free weight generates more muscle than most other lower body exercises, you lose more body fat by doing deadlifts than from a variety of leg machine exercises.

DEADLIFTS BUILD BODACIOUS CURVES

Since women don’t accumulate muscle mass like men, they tend to become quite curvy by performing deadlifts. This is because deadlifts incorporate the major muscle groups of the lower body as well as a variety of surrounding stabilizer muscles. By performing this one exercise, you can develop knockout form in your legs, glutes, lower back and abdominals. Such results are well worth obtaining from a single exercise than spending double or triple the time performing workouts on individual lower body exercises.

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Women’s 3 Day Beginner Weight Training Routine

Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose. But, at some point, you’re going to hit a plateau, says Holly Perkins, CSCS, founder of Women’s Strength Nation and author of Lift to Get Lean.

To get past it—blast past it, really—you need strength training in your life. Why? Lifting weights helps to amp your metabolism for long after your gym-time ends since the more muscle you have, the more cals you torch when working out—and while sitting perfectly still. (Learn How to Get the ‘Afterburn’ Effect In Your Workout.)

If you’re new to weight training, don’t worry. Perkins created  to help you to build a solid foundation of strength training and shift your body into a new place after all that cardio. The really great news? 

Routine Schedule

Schedules are hectic and I get that. The great thing about training is there is no absolute “set in stone” rules for when you train. There are some guidelines you should follow when choosing your workout schedule, but nothing you need to worry about.

The ideal schedule would look like this:

Sunday: Off

Monday: Workout 1

Tuesday: Off

Wednesday: Workout 2

Thursday: Off

Friday: Workout 3

Saturday: Off

They key points to take away from this is if you can get a day of rest in between a workout, that’s great.

I would not suggest doing all three days one after the other because you will be very tired and unable to recover quick enough.

Weight Training Routine

Workout 1
Exercise	Sets	Reps
Chest Machine*	3	12
Dumbbell Incline Bench Press	2	8
Incline Dumbbell Chest Fly	2	10
Close Grip Bench Press	4	5
Seated Dip Machine	3	12
1 Arm Tricep Extension	2	15
Planks	3	ALAP

Workout 2
Exercise	Sets	Reps
Back Machine*	3	12
1 Arm Dumbbell Rows	2	8
Seated Close Grip Rows	4	10
Shoulder Machine*	2	6
Cross Body Hammer Curl	3	12
Curl Machine*	2	15
Decline Situps	3	AMAP

Workout 3
Exercise	Sets	Reps
Barbell Walking Lunges	3	10
Leg Extensions	2	15
Leg Curls	2	15
Goblet Squats	3	8
Standing Calf Raise	2	20
Medicine Ball Crunches	2	20
Ab Machine*	3	AMAP

Workout Tips

Machine* – Pick a machine you like and feel comfortable with. Be sure that it works the body part in the workout. Most machines are clustered together so finding one that you like that works the body part you are looking for will be easy.
ALAP – As long as possible. Do this exercise for as long as you can… Feel the byrn.
AMAP – As many as possible. Do this exercise for as many reps as possible. Only stop when you feel you can no longer safely do more reps.

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