Had a really good workout today. I had that awesome post shower feeling.
Had a really good workout today. I had that awesome post shower feeling.
Some messy notes…I also woke up pretty early but stayed in bed (thanks to online school which happens to be in my bedroom :D) for a long time so was pretty much a rushed morning!
Any ideas on motivation to get up early and workout??
i hated this
A few pull-ups from this morning ✨
So I’ve been eating around 1600 calories on average a day plus running so my net is a bit lower… I’ve lost about 3 or 4 pounds so far!! I feel like for me 1600 is kinda low bc I have a big frame (unfortunately) but!! I don’t know if it’s just me being less disordered than other people but I’m too terrified to go any lower in fear that it’ll slow my metabolism down and I won’t lose weight anymore. Does anyone have any tips in regards to this? I don’t want to lose my muscle mass I want to be toned but on the slim side?? Does anyone have any suggestions on what will make my metabolism the fastest while also losing weight?
Get your workout in !!
💪️ #Fitgirl #fitfam #run #fit #fitness #workout #gym #model #fitspo #NIKKITHETRAINER #love #healthy #fitnessbody #fitnessmodel #bikinifiness #fitgirls #girlswithmuscle #glutes#strong #beastmode #fitnessaddict #gymlife #fitfrenchies #girlswholift #training #fitbody #bodygoals #selfie #smile
I DO NOT OWN THE RIGHTS TO THIS SONG
Pop Smoke - Yea Yea
💥💪💪💪💥 I hope everybody is having a great day!!😁New video up on YouTube, Ruckmode! Inspiring and motivating everybody to be the best them self’s, they can be! #ruckdog #inspiration #motivation #itiswhatitis #livelifetothefullest #adaptiveathlete #theverticaldiet #exercise #workout #positivevibes #deloadweek #bigbench #powerlifting #rawnaturalstrength ❌👊❌
Who does not desire buns of steel? No one, that’s that. So if you desire a wonderful butt, you can quit looking due to the fact that today we’re going to reveal you precisely how to tone your butt. No, we’re not chatting regarding making use of the ‘Butt Gun’ device …
You’re going to uncover the outright best exercises to shape your booty to buoyant posterior excellence, without having to spend for Brazilian Butt lift surgical treatment (yes, it exists). If getting the gluteus you’ve always needed audios fascinating to you - check out on!
Before we begin, allow’s talk regarding the exercises you do not want to do. The fundamental policy is: if it gets on an equipment, you most likely shouldn’t be doing it. The very best workouts are typically mosting likely to be compound exercises with weights, cable exercises or bodyweight exercises.
To make things simpler, we’re mosting likely to provide you the exercise in advance and after that show you how to do it underneath. Without more trouble …
Pin this workout:
Pin this workout:
And if you intend to print this workout out:
So, currently that’s out of the way, let’s come down to booty-burning company. First things initially, a little key: if you intend to workout your butt truly well, prior to you dive in to the major exercises, you need to see to it your glutes are mosting likely to be fully engaged … and the most effective means to do that? Fire up your glutes prior to you struck the exercise. This is additionally known as glute activation, or merely as we like to call it: heating up your butt. Now you may be wondering why we require to do this. Other than helping to stop injuries, there’s an additional reason: thanks to the excellent old 9-5 spent resting on our tush, the majority of people have weak glutes, tight hip flexors and tight hamstrings, which indicates if they dive straight into the exercises they don’t target their glutes, however rather other muscle mass like the upper legs (quadriceps in the front, adductors on the within and hamstrings at the back).
We love attractive, defined thighs as long as you do, but unless you activate your glutes first you will not be striking that butt as properly as you might be. So if you desire to see a real booty change keep in mind to start by obtaining those glutes fired up. And if you’re wondering: yes, these exercises will certainly provide you outstanding thighs too!
Did you recognize: 'Glutes’ in fact describes 3 muscles: the gluteus minimus, the gluteus maximus and also the gluteus medius. The gluteus maximus is the largest muscle in your body and also one of your most effective muscle mass. It’s function is basically to keep your trunk upright as well as do things like stand, stroll, run, climb up stuff. So thank your booty for being so awesome!
Now, let’s jump on to exactly how to actually do this workout.
Before you begin on any of the workouts ensure you’ve done a 3 - 5 minute heat up first - jogging instantly, jump-rope, and so on. We have actually chatted concerning exactly how crucial it is to workout, so obtain that blood pumping.
Glute Activating Exercises
Before we enter the mechanics of these glute activation workouts, let’s go right into a little extra information concerning why we’re doing this. Earlier we told you that activation has to do with aiding to avoid injury by heating up your backside - all that’s real as well as there’s one more reason: to construct glute awareness. With these activation exercises you desire to concentrate on making a more powerful mind-body (or must that be a mind-booty) link with what it really feels like to contract your glutes when you’re doing the later workouts. This is essential since in those workouts it’s simple to utilize more powerful muscles like your upper legs as opposed to targeting your butt, which suggests that even though you’re doing the workout, you wont obtain as near as excellent results. So maintain your concentrate on that booty! And also incidentally, these activation exercises are likewise great for your butt - so it’s a two-for-one deal.
Glute Bridge exercise video
Remember when you’re doing this exercise to obtain a truly great tightening in the glutes. When you press your butt, picture that you intend to crack a walnut in between the cheeks - some individuals also find it helps to think: 'glutes, glutes, glutes’ or 'butt, butt, butt’. It may appear a bit weird, yet it’s simply a means to concentrate your recognition on the muscle mass you wish to function and also reinforce that mind-body connection. That’s something you’ll desire to do with all the glute exercises.
Is the vanilla Glute Bridge too easy? Switch it up with one of these variants which enhance the problem:
- Marching Glute Bridge - Weighted Glute Bridge - Single Leg Glute Bridge
Hip Thrust exercise video
So you can see that the hip thrust is almost identical to the glute bridge, except it has a much better series of movement (ROM) as well as needs much more force to complete the motion - which means it’s an amazing exercise for obtaining a fantastic butt. Once again, if the typical version is as well very easy, after that change it up to a harder variation, however bear in mind to make certain you keep great type - you truly desire to press those glutes on top of the motion as well as stay clear of getting the reduced back.
- Heavy Hip Thrust - Single Leg Hip Thrust
With both the Glute Bridge as well as the Hip Thrust, novices must generally begin with the vanilla variation as well as after that develop up to the harder versions, the single-leg variations are harder to do (while maintaining proper form) because they need even more core stabilization.
Quadruped Hip Extension
Quadruped Hip Expansion workout video
Even though it looks simple, you obtain remarkable glute activation with this workout (even a lot more than with squats according to a study done by the American Council on Workout). Make certain you maintain your core engaged and also don’t curve your back. For an extra tough version, you can get a companion to use resistance to your foot of the leg pressing upward.
Lying Side Clam
Lying Side Clam exercise video
This exercise targets the gluteus medius and also is normally rather easy to do, so truly focus on the high quality of the action. To make this exercise much more give even more bang for your buck, capture your glutes 3 - 6 times in the open clam position.
Lying Hip Abduction
Lying Hip Abduction exercise video
A usual mistake individuals make when doing this workout is elevating the leg as well high, so you desire a maximum angle of concerning 45 levels or else you not target the right muscles (due to the physiology of the hip joint). To make this workout harder, you can do the pinhead lying hip kidnapping variant which will certainly make it harder.
Bird Dog exercise video
The guardian is a great exercise for enhancing core stability and shoulder strength in addition to targeting those glutes. When you remain in the 'flying placement’ ensure you obtain a good contraction on your glute muscular tissues, yet beware not to twist or drop your back - you want to develop a straight line from fingers to toes. The various other common mistake people make when doing this workout is overextending the leg, once again maintain your body as level as feasible - if it assists imagine you’re creating a tabletop.
Main Glute Workout
Okay, that’s the glute activation done! By currently you ought to really feel like you’ve extensively heated up your butt muscle mass, that’s due to the fact that those workouts are fantastic for getting an excellent butt in as well as of themselves. Now we’re going to take it further, the next workouts are really going to provide your glutes an excellent exercise. As a matter of fact, it’s these exercises (in addition to the hip thrusts from earlier) that are the mainstay of building a lovely butt - so ensure you do them! Keep in mind, the entire factor of doing the glute activation previously was so that when it came to doing these exercises you would generally be targeting your butt instead of thighs (although they will certainly additionally obtain an excellent workout too), so maintain your concentrate on getting an excellent tightening on your butt muscular tissues when doing these.
If you intend to get a hot butt as well as lovely legs after that crouches are mosting likely to be your brand-new buddy. If you’re looking for bang-for-buck possible after that look no additional: squats are just one of the only exercises which will certainly function 75% of your muscles - they’re like a full body exercise! So with that said in mind, we’re mosting likely to do 3 variants of the squat to truly hit the glutes from several angles.
Full Squat exercise video
The squat is a fantastic exercise, but it’s crucial to get your type right and the video clip above offers a great synopsis on how to do it properly. If you wish to make it a lot more difficult you can add some weight (either a kettlebell, a single pinhead or a set of dumbbells):
Full Dumbbell Squat workout video
One essential point to note is when you turn up from the squat you wish to squeeze your glutes yet don’t over arch your back. Make certain you take note of your type, since squats offer you so much bang for your buck that it’s certainly worth getting your kind like feasible, particularly prior to you begin including heavier weight.
Wide Squat exercise video
Studies have actually shown that the large squat obtains a whole lot more glute activation than the narrow squat, and because you’re reading this to obtain a sexier butt, that’s why we’re doing them. You can likewise do even more difficult variations by holding 2 pinheads on your shoulders or utilizing a weights as you would certainly for a heavy squat (as well as for that, it’s ideal to 1. have a watchman and 2. use a squat shelf).
Bulgarian Split Squat
Bulgarian Split Squat workout video
This is a fantastic exercise for glute as well as leg muscle mass interpretation and development. If it’s too difficult for you, then you can support yourself with your hand (on a chair for instance) up until you accumulate the stamina to do it alone - if that’s as well challenging then try out the split squat till you get more strength in your legs. If you intend to make it extra tough, you can include in some dumbbells.
High Step Up
High Step Up exercise video
The video over is a great explanation of the technicians of the workout, one thing to bear in mind: you do not intend to press off too much with the leg which remains on the flooring, to put it simply do the majority of the deal with the stepping leg. To make it much more tough you can enhance the height - the greater the step the extra it works your butt:
High Step Up exercise video
And a great enhancement to this is adding the reverse lunge on the downward activity as shown listed below:
High Action Up with Reverse Lunge workout video
We actually like adding the reverse lunge, due to the fact that it simply implies you obtain more bang for your booty and also that’s what it’s all about!
Deadlifts exercise video
Last exercise! The deadlifts are excellent for targeting your hamstrings and also glutes - begin off with the standard deadlift (2 legs) if you’re simply starting and as you develop up strength you can go on to the single-leg variation. If you’re doing the single-leg variation, see to it you do both legs and with either variations make certain you obtain an excellent capture in your glutes.
Cool Down and Stretches
By now, your butt should feel like it’s had a very great exercise, so complete off with a 3 - 5 minute cool off. Currently is likewise a good time to do some stretches to enhance adaptability, position as well as glute activation when you return to this workout the next time!
The stretches you require to do are identified by the setting of your pelvis. If your butt sticks out (anterior tilt), then you’ll need to stretch your hip flexors since they’re possibly as well limited. Those of us that have desk-bound jobs are a lot more most likely to have tight hip flexors due to the fact that resting throughout the day puts them in a reduced, energetic setting which essentially indicates we go to higher danger of tight hip flexors (which is component of the reason we’re attempting standing desks currently). If however, you have weak hip flexors (i.e. swayback) you’ll require to be enhance them. As always, talk to a specialist first.
Hip Flexor Stretch
Hip Flexor stretch video
You can also extend your quadriceps along with the hip flexor (iliopsoas muscles) with the adhering to alteration:
Hip Flexor and Quadriceps stretch video
Note: for the above stretch, we extremely advise utilizing the foam pad for you knee since trying it without (like we did the very first time) was NOT fun.
This next stretch is for your piriformis.
Piriformis stretch video
That’s the stretching done! Bear in mind to do each stretch on both sides and most notably ensure you extend safely.
Engage Those Glutes Whenever You Can
So that’s the end of the core glute exercises, yet if you wish to take it to the next degree as well as really enhance that mind-body link then bring glute activation to your day-to-day life. We understand that the glutes are made use of when you walk, run, rest and stroll up the stairs (or climb up uphill), so you can make use of all these activities to concentrate your interest on your booty. You can you a little tip when you walk: 'Glutes, capture! Glutes, capture’ like you would certainly for 'left, right, left, right’ - it seems silly, yet it will really get that glute activation going. Another point you can do to generate little daily micro-workouts is 1. take the stairways and 2. utilize them as a high action up workout - when you take a seat as well as stand up usage that as a squat.
Remember, these micro-exercises are not suggested to change your routine workouts, yet just a means to enhance them as well as bring higher glute understanding. So squeeze that butt as frequently as possible.
Now it’s your turn: What are your much-loved glute exercises? Did you try this exercise? Was it challenging enough for you? Allow us know!
Back at it after a weekend off
First up, overhead squats. These aren’t my favorite, and I really have to focus on my form. Got up to 65lbs, which is 15lbs more than the last time I did them!
Then more overhead squats in the WOD. I scaled to 45lb barbell, and did jumping chest to bar.
Completed in under 15 mins!!
Hey everyone! I hope peep are doing well. Long time no see. I’ve been lifting just been super lazy about posting. This week I’ll try to be better about it. The people on this app motivate me a lot and I def don’t wanna leave it behind. This pics are from Saturday (arm day)
Have a good one everyone!
Happy Monday! All done in 30 min!
We killed it! (And were killed)
📌Reversed lunge, squat jump
📌Abs da cordinha
📌Abs da claudia
#mynotsofitlife #workout #fitness #homeworkout #fitmon #fullbodyworkout #healthylifestyle (at Deerfield Beach, Florida)
Did you Know?
French fries have quite the complicated origin story. The French, Spanish and Belgians all claim to have invented them — and no one really knows whose story is true. Those who believe they originated in France say that they were first sold in 1789 by street vendors on the Pont Neuf bridge in Paris. Those who believe fries are Belgian say that they are called “French” because Belgian food and culture was often appropriated by the French due to their proximity. And those who believe potatoes were first fried in Spain point to the fact that the Spanish were the first to bring potatoes across the Atlantic from the New World. So who really invented french fries? That’s one of many food mysteries that may never be solved.
Almost broke something 😭
But seeing the way Tyson looks now.
Anything is possible if you keep pushing.
Happy Monday all. Back to work for us after a very busy week at home. Here is today’s workout, now to kick this day in the butt and get going.
Today is the first day of @myhoneststudyblr‘s summer challenge.
It has also been exactly a year since my arrival in Japan~ I miss it! Take me back!
Anyway, the first prompt is: 13th July - What are your plans for this summer?
I’ve already organised my summer plans but this is a good place to refresh!
- go over German Vocabulary regularly!
- Improve general Arabic grammar and writing.
- finish my German reading list ( 5 books!)
- read a few books for fun!
- German grammar ( with Speed up your German) weekly!
- do well in my summer school course - learn how to 3d model!
Non-Academic Goals -
- read for fun!
- workout regularly - finish the current Chloe Ting challenge
- learn to rollerskate!
- learn to cook a few more of my mum’s recipes
I don’t really have any physical plans ( all have been cancelled because of rona) but these goals help me organise my day to day life and keep it from feeling boring and repetitive!
Hour long walk
Jillian Michaels No More Trouble Zones
Denise Austin Sculpt and Burn Body Blitz (Warm Up, Mixed Martial Arts, Athletic Conditioning, Kettlebell-Inspired, Cardio Sculpt, Cool Down)
Denise Austin Hit the Spot Core Complete (Warm Up, Core and Buns)
12 ½ mile bike ride
2 mile swim
Breakfast: Golden Grahams and milk, coffee
Dinner: 2 deviled eggs, Cool Ranch Doritos
Cocktail: Screaming Pussycat
2L sparkling water