Best 10 Ass workouts

Are you happy with your butt? Most of us aren't. We think they're too small, too big, too saggy, too flabby...this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside, depending on your body type and genetics. Find out the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.

1. Squats

Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities. 


How to:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

2. Lunges

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:

• Static Lunges
• Side to Side Lunges
• Sliding Lunges
• Low Lunges
• One-Legged Lunge
• Wheel lunges (front, side, reverse)
• Step by Step:  Lunges

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.
If you have problems with lunges, try an alternative to lunges.

3. Step Ups

Step ups are another great exercise for the glutes.  For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner.  You eventually want a height were your knee is at about a 90-degree angle.
The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.

More Step Ups

• Side step ups
• Crossover step ups
• Resistance Band step ups

 

4. Hip Extensions

While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.
More Variations:

• Hip lift on the ball
• Hyperextension on the ball

 

5. One-Legged Deadlifts

Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced.  Form is critical and you should skip this exercise if you have any back problems.
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
More Variations

• One-Legged Deadlift with Balance
• One-Legged Deadlift on the Ball

 

 

6. Hiking

Now the exercises listed above aren't the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.
Hiking is one of those activities and it also burns tons of calories because you're typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour.
If you live in a flat area, try raising the incline on your treadmill to mimic hiking up a hill.

7. Biking

Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minutes.

8. Running

 

Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog.

9. Kickboxing

Kickboxing is an excellent workout for the entire body, including the hips glutes and thighs.  Controlled front kicks, roundhouses, side kicks and back kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.

 10. Walking

 

Walking is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn more calories, which can help if you're trying to lose body fat.  A 140-lb person burns about 300 calories an hour during a brisk walk.

Best Biceps Workout Women Can Do

1.  Concentration Curls

This is one of the best exercises to target the upper arms for women.  Bicep exercises are a crucial part of your arm toning workout and must be included.
This bicep exercise can be performed sat on a bench or a stability ball to add intensity to the core.

• Start with a dumbbell in your hand and your palm facing forwards.
• Rest your elbow against the inner part of your thigh or knee, although you should avoid excessively pushing your leg against your elbow in order to help lift the dumbbell.
• Keep your chest up and your abs tight.
• As you bend your elbow and the lift the dumbbell up, exhale. Ensure smooth movement throughout.
• And as you slowly return the dumbbell to its original position, inhale, but be careful not to fully extend your arm as it lowers as this takes all the stress of the biceps.
• I like to do 3 sets of between 12-15 reps on each arm with this one.

2.  Hammer Curls

This is a great one for women. Bicep exercises like this will target the outer part of the bicep. This exercise can be performed one arm at a time or both together if you prefer.

• Take a dumbbell in each hand, with your palms facing each other.
• Hold your abs tight and try to pull your belly button in towards your spine
• Exhale as you raise the dumbbells up, ensuring your palms remain facing each other throughout the movement. Try not to raise the dumbbell too high as this will force your elbow to rise, which then passes the load to the front of your shoulder instead of your biceps and forearms.
• As your arms return to the start position, inhale.
• Attempt 3 sets of between 10-12 repetitions of this exercise.

 3.  Barbell Curls
This bicep exercise using a barbell, is great to add to your biceps workout. Women I know love this exercise.

• Stand with your upper body straight, holding the barbell in front of you, hands about shoulder width apart and with an underhand grip.
• Tense your butt muscles and your abs to control your core as you perform the entire movement.
• As you raise the barbell, tighten your abs a little more and exhale.
• Inhale, and release the hold on your abs as you lower the barbell.
• 2 sets of between 10 – 12 reps of this exercises is sufficient, however if you are feeling strong, add an extra set!

Avoid raising the barbell too high as this can force your elbows up which will then place the load on the front of your shoulders as opposed to your biceps.
Also, try to avoid rocking your body backwards and forwards in order to get the weight up, as this can place a lot of stress on your lower back and can lead to injuries over time.


4.  Low Pulley Curls
This is really one of the ‘finishing exercises’ to include in your biceps workout.  Women I know usually add it to the end of the upper arm workout.
Because a pulley is used in this movement, there is very little stress on the joints, and it is so much easier to maintain a good posture throughout.

• Stand facing the pulley machine and take the handle in both hands using an underhand grasp.
• Your forearms should be horizontal with the floor at this point.
• As you bend your elbows and raise the handle, exhale. Avoid raising the handle too high as this will force your elbows to rise, which in turn places the load on the front of your shoulder as opposed to your biceps.
• Then as you return the handle back to the start position slowly, inhale.
• Try to perform 3 sets of between 12-15 repetitions.

Another point to try to avoid, is rocking backwards and forwards to lift the weight up.  This will place stress on your lower back and can cause injury over a period of time.
But as I said before, add this to your biceps workout, women really love this one!

5. High Pulley Curls

Credit: Bodybuilding.com

This is actually another great exercise to add to your biceps workout.  Women can include this to finish their upper arm workout routine.This exercise will also work the forearm slightly too.

• Start by standing in between two high pulleys, which should be about level with the top of your head.  Take hold of both of the handles with an underhand grip.
• With your upper arms remaining parallel to the floor, bring the pulleys in towards your ears, exhaling as you do so.
• Then inhale, and return to the start position.
• Try to work up to 3 sets of between 12-15 repetitions.

Sexy triceps exercises for women

My favorite tricep exercises for women.

Add just 1-2 in to your normal workout to start seeing fab results.

1. Hanging Dips: Not only great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours doesn’t just do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground… lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders.  A great tip… slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).

2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.

3. Skull crusher: I just like the name of this move… Lay on a bench with a small barbell, the gym often has smaller 3 ft. pre-weighted ones… hold it up straight and slowly bend the arms lowering the bar towards your forehead. Work on slow lowering of 4-6 seconds.

4. Close Grip push-ups: This one you can do anywhere! And like the dips it’s an overall muscle workout. Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start. Make sure you’re squeezing your stomach and butt at the same time!
These 4 tricep exercises for women are great! You’ll instantly feel the burn. Just make sure to not work this muscle back to back days; just 2-3 days unconsecutively is all you need. With 3 sets and 8-10 reps!

3 MONTHS TO SUMMER get READY!!

So you've been wanting to slim down. Has it come to the point where you're saying, "It's no longer an option. This weight has to go"? If so, you're on the right track; making the commitment is the first step. Here's the second: a simple, sensible exercise and eating plan. Follow our program and drop those pounds in 90 days!

Month One: The Starting Line
Goal: to lose seven pounds
Time: three 40-minute sessions per week
Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results!
Cardio: Start with 20 minutes of heart-pumping movement — go for a brisk walk, take a bike ride, jog, etc.
Target heart rate: 120 to 140 beats per minute. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute.
Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you "fail" by the 10th rep (meaning your muscles are too tired to do another), counting to three when bringing the weights up and again when bringing them down.
Reps: one set of 10

Month Two: The 50-Yard Line
Goal: to lose seven pounds
Time: four 65-minute sessions per week
Status report: I'm positive that you already can see and feel the difference. Just don't get tempted into "treating" yourself for your progress. The best is yet to come.
Cardio: 25 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 130 to 145 beats per minute
Strength/resistance: Repeat the program from last month but push harder. To ensure "failure," use heavier weights (go from five-pound weights to eight). You can also intensify the workout by slowing your speed from a three count to a four count.
Reps: two sets of 10

Month Three: The Home Stretch
Goal: to lose six pounds
Time: five 90-minute sessions per week
Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment.
Cardio: 30 minutes, high intensity
Target heart rate: 130 to 150 beats per minute
Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail.
Reps: three sets of 10

Lower Abs Workout Routine

Tips on Good Lower Ab Workouts

Alternate Toe-Touching
To perform alternate toe touching, lie down on your back. Now, lift your legs from the floor and form a ninety degree angle with them and your upper body. Next, raise your shoulders and head off the floor and facing the ceiling, try to touch your right foot with your left hand. All this while, the legs should not bend at all and the hips should be firmly placed on the floor. Come back to the starting position and this time, touch the left foot with the right hand, by raising your upper body, as much as you can. Aim for three sets of ten repetitions each.

V-Crunches
One of the best lower ab workouts, to perform this exercise, lie down on your back on an exercise mat. Next, lift your shoulders, head and your feet two to three inches off the ground. Now, lifting your upper body towards the ceiling and bending your knees simultaneously, as if to form a V with your upper body and thighs, try to bring your knees as close to the chest as you can. Hold the position for a few seconds and then come back to the starting position. Aim for three sets of ten repetitions each.

Floor Cycling
Floor cycling should be included in good lower ab workouts for men as well as women. To perform floor cycling, lie down on your back. Next, bend your knees and place them on your chest. Keep your hands behind the head and raise your shoulders a few inches off the floor. Now, straighten one of your legs so that it becomes parallel to the floor. At the same time, turn your upper body so that you can touch your elbow with the opposite knee on the chest. Repeat the same with the other leg. Continue this exercise in quick succession, alternating between both the legs. Aim for three sets of ten repetitions each.

Leg Raises
All good lower ab workouts for women should include this lower abdominal exercise. To perform leg raises, lie down on your back on an exercise mat. Now, place your hands below your hips for support. Next, without bending your legs, raise them off the floor, till the sole of your feet is facing the ceiling. Bring the legs down, again without bending and stop around two to three inches above the floor. Again raise the legs and bring them down. Repeat this exercise continuously and make sure that at no point should your legs touch the ground. Aim for three sets of 12-15 repetitions of this exercise.

Crunches
To perform crunches as part of your good lower ab workouts at home, lie down on the floor on your back. Next, raise your knees and keep the feet flat on the ground. Cross your hands behind the head and looking upwards, raise your upper body as much as you can, towards the knees. Come back to the starting position. Aim for three sets of 12-15 repetitions each of this exercise.
To make your good lower ab workouts effective, make sure that you eat a healthy, balanced abs diet. Drink lots of water too, throughout the day as well as in between exercising to keep the body hydrated and to remove wastes from it. In short, if you want a flat abdomen, exercise daily, curb your calorie intake, eat healthy and drink lots of water!

NOT IN LOVE WITH YOUR LOVE HANDLES? HERE'S HOW TO LOSE IT

The consumption of unhealthy processed, fatty, sugar laced foods is one of the main reasons that people are overweight. In order to get rid of your love handles you must get rid of the foods responsible for helping  you to put on weight. Processed and packaged foods will without a doubt increase your body fat percentage. Foods such as sweets, junk foods, deep fried foods and foods with too much sugar or salt in it will inevitably result in you putting on weight and adding to your love handles. If you really want to lose your love handles then you must get rid of these processed, packaged junk foods from your diet. Instead replace it with foods directly from mother nature that are rich in nutrients. Your diet should consist mainly of fruits, vegetables, nuts, seeds, grains, meats and fish, providing you with mother natures life giving energy. Eat the right foods and you will burn fat, increase your metabolism and lose your love handles. Eat the wrong foods and you will put on more weight and increase the size of your love handles. It’s as simple as that. 

JUMPING ROPE – Boxers, kick-boxers and martial artists are some of the fittest people throughout the world. Skipping is one of their core conditioning tools that they use to not only keep fit but also to keep lean and agile. The lighter and fitter you are, the longer you can last in the ring and the quicker you will be on your feet. Your metabolism will increase as a result and you will burn fat throughout the day. Try skipping on a daily basis for just 5 minutes every morning & I bet you will not only feel better and more energetic throughout the day, but also start losing weight quickly. What I suggest is for you to either time yourself or count the amount of skips you get. Each day either increase the time you skip for or increase the amount of skips you complete. The key is consistent gradual progression.


THE ABDOMINAL BICYCLE – This exercise is absolutely fantastic. It tones and strengthens the rectus abdominus (six pack muscles) as well as the obliques (muscles around and under your love handles).

• Lie on your back with your knees bent and your lower back pressed into the ground.
• Place your fingers behind your head for support
• Twist your upper body to the left, bringing your right elbow and your left knee together, whilst simultaneously straightening your right leg
• Then straighten your left leg whilst simultaneously twisting your upper body to the right and bringing your right knee and left elbow together
• Continue this motion. Make sure you lift your shoulder blades off the floor without pulling on your neck
• Alternate sides for a total of 10 reps (5 reps per side). Focus on quality rather than quantity & do the movement slowly for maximum results. Do 3-4 sets.

THE PLANK – This exercise is awesome to build endurance and strength in your abdominal and back as well as the surrounding muscles helping to support your spine.

• Lie face down, resting on your forearms, palms on the floor
• Push off the floor, raising onto your toes and resting on your elbows
• Keep your back flat and body as straight as possible, head to toe
• Tilt your pelvis & tense your abs to prevent your butt from sticking up or sagging in the middle
• Hold for 30 to 60 seconds. If you can’t then start at a time that you can and gradually increase a few seconds each time you perform the exercise. You will be able to to a full minute before you know it.
• Do 3-4 sets giving yourself at least 30 seconds rest in between

5 ways to boost your energy

Energy is essential in this sleep-deprived, overstretched, high-speed world. How do we recharge our batteries when there is a constant drain on our resources?

Tip #1: Try Diaphragmatic Breathing

In Chinese Medicine, energy is called "qi" (pronounced "chi"), and one of the most important ways we make qi is by breathing deeply. Stress, poor posture, a snug waistline, and habit are some of the reasons why our breath doesn't make it down to the bottom of our lungs. Diaphragmatic breathing, also known as belly breathing, is a simple way we can increase our qi energy and improve our stamina.

 

Tip #2: Get a Good Night Sleep

Most of us know that 8 hours of sleep per night is optimal. But what many people don't know is that the actual time you fall asleep is important too. Sleeping from 1 am to 9 am is not though to be as restorative as sleeping from 10 pm to 6 am.

The reason why is because hormone secretion, body temperature, digestion, and other important restorative processes follow a 24-hour cycle linked to natural light exposure. The later in the evening we fall asleep and the later in the morning we wake up, the more out-of-sync our cycle becomes. If you've ever gone to bed at 3 am and woken up the next morning at 11 am, you may have noticed that you feel worn down and not fully "with it".

Growth hormone is one such restorative hormone. Eighty percent of growth hormone, which is needed for lean muscle, optimum immune function, and strong skin, is secreted during sleep between the hours of 11 pm and 1 am.

Try to go to bed before 10 pm. It may be difficult to get used to getting to bed at an early time, especially if you work late or if night-time is your only downtime and you like to watch late-night television. But you'll be rewarded with increased energy.

 Tip #3: Eliminate Energy-Sappers From Your Diet

• Not enough alkaline-forming foods in your diet - Foods that are alkaline-forming include figs, molasses, green leafy vegetables, almonds, beets, dates, celery, canteloupe, and parsley and explains the concept of alkaline- and acid-forming foods).
  
  In addition to eating these foods, taking 1 teaspoon of a greens powder every morning mixed into juice or a smoothie can also raise energy.
  
  
• Excess sugar - Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels. Try to decrease all forms of refined sugar. Watch out for low-fat foods -- many have forms of sugar, such as high-fructose corn syrup, added to make the food more palatable.
  
  
• Insufficent protein - With high-protein, low-carb diets being so popular, it's hard to believe it but insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.
  
  
• Too much coffee - Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout. Try to gradually cut back to one cup a day.
• Not enough water - One of the most common reasons for low energy is not drinking enough water.
  

 

Tip #4: Take 20 Minutes Every Day Just For You

Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching tv or surfing the net). Pick up a book, listen to music, meditate, have a cup of tea, or try a new yoga pose.

 

Tip #5: Consider a Stress-Formula Multivitamin

People who are under chronic stress require more B vitamins. A stress formula multivitamin often has more B vitamins than standard multis. B-50 B supplements are also available as a supplement to a standard multivitamin. The B-2 in a B complex can turn urine a bright yellow color.