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Get a Butt Lift in 20 Minutes With Resistance Band – 32 Effective Glutes Workout Notes Included

booty workout at home

For those of us who don’t know, ‘glutes’ is just a gym talk for your butt or more specifically, the muscles that make up your nether regions. Well-defined glutes are a sign of a balanced fitness routine, not to mention aesthetically pleasing.

Let’s take a look at 10 effective exercises you can use to achieve a balanced, well-defined, and envy-inducing butt lift.

How To Choose the Right Band for Your Workout

  • Choose the right strength. Resistance bands are usually color-coded according to difficulty. For beginners, 3 – 12 lb resistance bands are generally recommended, while more experienced fitness enthusiasts can start with 18 lb fitness bands.
  • Go for tube bands or large loop bands. For booty workouts, we advise that you get large loop bands or go for tube fitness bands. These bands are usually thicker and better for lower body exercises. Tube bands also offer more variety and can be used with different accessories.
  • Work within your budget. Fitness shouldn’t be a reason to break the bank. Several budget-friendly resistance bands can offer you everything you need for a booty-building workout. However, don’t sacrifice quality and safety for cost.
  • Consider fabric bands over latex. For glute workouts fabric resistance bands might be better than latex because they are less likely to slip or bunch up on your thighs.

How To Get the Best Out of Your Workout

  • Focus on form. Using improper form during your workout can jeopardize your gains and make your routine less effective. It also raises your risk of injury.
  • Add variety. Adding different types of exercises to your workout helps you engage different muscle groups, especially underutilized muscles. It also prevents your routine from becoming boring by regularly adding new challenges to your workout.
  • Nutrition matters a lot. Your glutes and leg muscles need a lot of energy and nutrition to support your workout, recover, and grow. So that means paying attention to two important parts of workout nutrition, your pre-workout and post-workout meal.

Your pre-workout meal should provide you with the energy boost you need to sustain yourself throughout the session. This means energy-dense foods like oatmeal with banana and almond butter, a quinoa and chicken bowl with avocado, and a smoothie with Greek yogurt.

A well-planned post-workout meal provides your body with the vital nutrients it needs to heal and grow during the recovery period. This includes nutrient-dense, balanced, high-protein meals like grilled chicken with quinoa and steamed broccoli, salmon with sweet potatoes and asparagus, and tofu stir-fry with brown rice and mixed vegetables.

  • Increase the intensity. The most effective way to maximize your gains is by gradually increasing the intensity of your workout at regular intervals. You can do this by using fitness bands with higher resistance, adding more reps or sets to your workout, and reducing the rest time between each set. Keep track of your workout progress using a fitness journal.
  • Warm-up properly. Warming up before an exercise improves efficiency by increasing blood flow and nutrient delivery to your muscles, as well as activating your nervous system. There are different ways of warming up like performing dynamic stretches after an exercise and static stretches before your workout or carrying out a few reps with lighter weights.
  • Stay hydrated. Booty workouts can get quite intense, so it’s important to stay hydrated by taking little sips throughout your session. This could be plain water, electrolytes, or a calorie-dense smoothie.
  • Dress for the occasion. Glute workouts involve a lot of large movements. Go for stretchy, breathable yoga pants, sports bras, and comfortable gym shoes.

Rest and recover. One secret to muscle growth is….sleep. The truth is that muscle growth occurs while the body is resting. You need lots of rest and at least 7 – 9 hours of sleep every night to maximize your gains. You can also speed up recovery with foam rollers and massage guns.

Glute home-workout with Dumbbells

Ten Killer Booty-Building Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Wide Glute Bridge – 30 seconds

  • Start on your back on a comfortable exercise mat with your knees bent and feet slightly wider than hip-width.
  • Place a resistance band just above your knees.
  • Open your knees wide against the resistance band and engage your glutes.
  • At the same time lift your hips toward the ceiling while squeezing your glutes and hold this position for a moment before returning to the starting position.
  • Repeat this exercise for 30 seconds.

You can use a hip thrust belt or weighted belt to add some challenge.

Wide Glute Bridge - Effective booty workout

2. Glute Bridge Hold with Weight – 30 seconds

  • Place a dumbbell or kettlebell on your hips while lying on the exercise mat.
  • Engage your glutes with the resistance band just above your knees.
  • Lift your hips and open your knees.
  • Hold this position for several seconds before returning to the starting position.

Repeat this exercise for 30 seconds.

Glute Bridge Hold with Weight - At home booty workout

3. Glute Bridge with Weight – 30 seconds

  • While still on the exercise mat place a free weight such as a cast iron weight plate on your hips.
  • Engage your glutes, and perform a glute bridge.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.
Glute Bridge with Weight - Lowerbody workout for women

4. Squat with Weight – 30 seconds

  • Stand with your feet shoulder-width apart and hold a free weight at chest level.
  • Engage your quads, glutes, and hamstrings.
  • Lower yourself into a squat until your thighs are parallel to the floor.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.

Alternatively, you can use a weighted vest instead of a free weight.

Squat with Weight - Glute workout with equipment

5. Squat Hold Back Abductor – 30 seconds

  • Place a resistance band just above your knees and lower yourself into a deep squat while holding a fitness pole for stability.
  • Hold this squat position with your knees bent and open your legs as widely as possible against the resistance band.
  • Hold this pose for a moment then bring your knees back together.
  • Repeat this exercise for 30 seconds.
Squat Hold Back Abductor - Hip workout
Equipped Booty workout at home for women

6. Side to Side – 30 seconds

  • Start in a standing position with your feet shoulder-width apart and a fitness band placed just above your knees.
  • Step to the side into a wide squat, then step back to the starting position.
  • Alternate between performing this action on both sides.
  • Repeat this exercise for 30 seconds.

Try this exercise with ankle weights if you want to feel the burn.

Side to Side - Grow your booty workout

7. Sumo Squat – 30 seconds

  • Start in a standing position with a free weight held between your legs.
  • Engage your glutes, hamstrings, and quads, then lower yourself into a sumo squat by opening your knees wider than you would for a standard squat.
  • Hold this position for moments, then return to the starting position.
  • Repeat this exercise for 30 seconds.
Sumo Squat - Effective booty workout at home

8. Good morning – 30 seconds

  • Stand with feet about hip-width apart and hold a free weight close to your chest.
  • Engage your lower back, glutes, and hamstrings.
  • Bend slowly at the hips, keeping your back straight, until your torso is parallel to the floor.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.
Good morning - Glutes and back exercise

9. Fire Hydrant – 30 seconds

  • Start on all fours in the tabletop position
  • Place a resistance band just above your knees.
  • Lift one knee out to the side, until it is parallel to the floor, then lower it back down.
  • Repeat this exercise for 30 seconds.

Try this exercise with ankle weights to step up the intensity.

Fire Hydrant - Booty exercise with bands

10. Deadlift with Weight – 30 seconds

  • Stand with feet hip-width apart, holding a free weight in front of your thighs.
  • Lower yourself by hinging at the hips while keeping your back straight.
  • Return to standing.
  • Repeat this exercise for 30 seconds.
Deadlift with Weight - Booty and Back exercise with equipment

for more visuals, be sure to check out this video by Pamela Reif.

FAQs

  • What are the benefits of booty isolation exercises?

Isolation exercises allow you to target underutilized muscles, focus on your form, hasten recovery, and make it easier to achieve muscle growth by allowing you to focus on a specific muscle.

  • What are the recommended number of sets and reps for beginners using resistance bands and dumbbells?

Beginners should perform two workouts per week targeting that particular muscle group. Each workout should consist of 6 – 10 exercises, with each exercise including 1 – 2 sets with about 8 reps each.

  • How do I know if the exercise is targeting my glute muscles?

Besides obvious gains in size and strength, you would likely notice post-workout soreness, particularly in your glutes. You should also be able to feel your gluteal muscles tense up while performing the exercise. Practicing proper form and using the right exercises are great ways to make sure your workout is targeting your glutes effectively.

  • What are the advantages and disadvantages of using resistance bands versus dumbbells for butt workouts?

Resistance bands offer tension throughout the exercise and in different planes, while dumbbells offer resistance mainly in one plane (against gravity). However, it is easier to track your progress with dumbbells.

  • How do resistance bands and dumbbells compare in terms of effectiveness for building glute strength and size?

When it comes to pure muscle building, dumbbells may be a better option because you can easily track your progress and add more challenge than most resistance bands can offer. However, resistance bands offer more variety and can be used to work on underutilized muscles.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

Achieve the Perfect Glutes Today

Transform your fitness routine and achieve the sculpted glutes you’ve always dreamed of with these dynamic exercises. Grab your resistance band, pick up those weights, and start your journey to an envy-inducing butt lift today! Don’t wait—your perfect glutes are just a workout away!

booty workout for women
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Ultimate Upper Body Blast: No-Equipment, Maximum Impact

Upperbody Home workout for Women

Toned arms, a rippling back, and well-sculpted shoulders….nothing is as aesthetically pleasing as a well-defined upper body.

Most people only focus on their chest and arms when talking about upper-body exercises. But your upper body consists of several important muscle groups including:

  • Pectoralis major and minor (chest)
  • Rotator cuffs
  • Deltoids (shoulders)
  • Latissimus dorsi (middle back and sides)
  • Trapezius (upper back)
  • Biceps
  • Triceps
  • Forearm muscles

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How To Get The Most Out of Your Upper Body Workout

Maximizing your upper body routine is easy if you know what you’re doing. Here are some tips on how to maximize your gains and get the most out of your fitness journey:

  • Well-balanced workout plan. A proper upper-body workout routine should include 4 – 6 upper-body workouts that involve all the major upper-body muscle groups. Stay on track and achieve your fitness goals with a workout planner to organize and optimize your exercise routine.

This includes a mix of:

  1. Pushing exercises (shoulders, triceps and chest)
  2. Pulling exercises (upper back, biceps, and forearms)
  3. Core exercises (abdominals, lower back, obliques)

Train about 2 – 3 times per week, with at least 24-48 hours in between to give your upper body time to recover. Exercise other muscle groups or perform cardio on your ‘off’ days. Each session should include and be spaced at least 24 – 48 hours apart so that you have enough time to recover.

  • Focus on your form. When it comes to fitness, form isn’t everything, but in the long run, it’s almost everything. Bad form slows down your progress and increases your risk of injury. Some useful tips for your upper body workout include:
  1. Maintain a neutral spine when performing a push-up or plank.
  2. When lowering yourself during a push-up your elbows should only be a few inches from your body, not flared out to the sides.
  3. Pause briefly at the beginning and end of each motion.
  4. Place your hands and feet shoulder-width or slightly farther apart.
  5. Keep your core and glutes engaged throughout the workout.
  • Add a bit of a challenge. The secret to muscle growth is progressive overload. This means gradually increasing the workload placed on your muscles regularly. This stimulates muscle growth and helps burn fat by preventing your body from adapting to that particular workout intensity. 

Some great ways you can gradually increase the intensity of your workout is by increasing the number of reps, performing each exercise over a shorter amount of time, or adding some basic exercise equipment like dumbbells, resistance bands, wrist and ankle weights, and kettlebells.

  • Warm up before each session. Warming up before you exercise helps you get in the zone, makes your workout more effective, and reduces your risk of injury. A good warm-up could include some simple stretching exercises, light repetitions, or a bit of cardio to get the blood flowing.
  • Stay hydrated, but don’t overhydrate. Staying hydrated while you exercise prevents muscle cramps, reduces heat stress, builds your stamina, and helps you perform better.

The American Council on Exercise recommends taking a cup of fluid (7 to 10 ounces) every 10 to 20 minutes while exercising. For short and easy sessions water is enough, but electrolytes are the best option for longer or more intensive workouts.

  • Your nutrition matters. Your workout eating habit is one of the most important aspects of your fitness journey.

Here are a few tips on how to build an effective pre-workout meal plan:

  1. Load up on carbs right before a workout. This will give you the energy you need to complete each set. Important pre-workout carbs include oatmeal, Greek yogurt, nuts and raisins, a peanut butter sandwich, brown rice, granola bars, and bananas.
  2. Eating high-quality protein. This promotes muscle growth and healing. Some good sources of quality post-workout protein include chicken, salmon, cottage cheese, protein shakes, eggs, tuna, and protein bars.

Why Building Your Upper Body Strength Is Important

  • Improves your posture
  • Makes everyday activities like lifting and bending easier
  • Fixes muscle imbalances
  • Prevents neck and back injury, compensation by other muscle groups
  • Helps you lose weight
  • Makes you look more confident 

Eight Upper Body Workouts For Increased Strength

Read through for the ultimate upper-body no-equipment routine inspired by Pamela Reif and some tips on how to take your upper-body workout to the next level.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Plank with Arm Reach – 30 seconds

  • Start in a high-plank position.
  • Remember to keep your core muscles engaged for stability.
  • Extend one arm forward while balancing on the other.
  • Hold briefly and then return to the starting position.
  • Carry out the same motion with your other arm.
  • Perform this exercise for 30 seconds.

For a bit more challenge you can try this with a pair of wrist weights or a weighted vest.

No Equipment Upperbody Exercise - Plank with Arm Reach

2. Dolphin Hold – 2 sets, 30 seconds

  • Start in a high-plank position.
  • Lift your hips towards the ceiling.
  • Engage your core muscles and hold the position.
  • Hold this position for 2 sets of 30 seconds each.

Use a thick yoga mat that provides a comfortable and non-slip surface for performing the dolphin hold pose.

Upperbody Exercise at Home - Dolphin Hold

3. Lay Down Push Up – 30 seconds

  • Start in a push-up position.
  • Lower your body fully on the exercise mat with your arms by your sides and palms facing down.
  • Engage your muscles and lift your upper body off the mat.
  • Hold this position briefly and repeat this motion.
  • Perform this exercise for 30 seconds.

Add a hip thrust belt with dumbbells to further improve your workout.

Upper body Exercise without Equipment - Lay Down Push Up

4. Shoulder Circles – 30 seconds

  • Stand with your arms fully extended to both sides.
  • Circle your shoulders backward for several cycles.
  • Then, circle your shoulders forward for several cycles.
  • Perform this exercise for 30 seconds.

Use wrist weights or free weights to add another layer of challenge.

Strengthen Upperbody Exercise at Home - Shoulder Circles
Equipment Free Upper Body Home Workout

5. Flappy Bird – 30 seconds

  • Stand with your arms fully extended to both sides.
  • Move your arms up and down several times in a controlled manner like a bird’s wing.
  • Perform this exercise for 30 seconds.
Upperbody Workout Routine at Home - Flappy Birds

6. Superman – 30 seconds

  • Start face-down with your arms extended overhead.
  • Lift your arms and legs off the mat, engaging your back muscles for lift.
  • Hold this position briefly at the top.
  • Hold this position for 30 seconds.

Add a challenge to this exercise by adding a pilates ball under your abdomen elevating core activation and strengthening muscles throughout your back and glutes.

Equipment Free Upper Body Home Workout - Superman

7. Back Squeeze – 30 seconds

  • Stand or sit in an upright posture.
  • Spread your arms out to both sides and relax your shoulders.
  • Squeeze shoulder blades together while pushing your extended arms backward.
  • Hold this position briefly and return to the starting position.
  • Perform this exercise for 30 seconds.

Adding a resistance band to this exercise increases the intensity of the movement, effectively targeting the muscles in your upper back, shoulders, and arms.

Back Exercise At Home - Back Squeeze

8. Superman Reachout – 30 seconds

  • Start in the Superman pose but with your arms placed on both sides.
  • Stretch your arms forward while lifting your feet and upper body slightly off the ground.
  • Return to the starting position.
  • Perform this exercise for 30 seconds.
Best Upperbody Workout for Women - Superman Reachout

for more visuals, be sure to check out this video by Pamela Reif.

Frequently Asked Questions Regarding Upper Body Exercises

How often should you train your upper body?

Train your upper body about 2 – 3 times per week. This gives your body enough time to recover in-between each upper body workout and prevents injury or burnout. During your off days you can rest, train other major muscle groups like your core or legs, or perform cardio. 

You can shorten your recovery time with post-workout recovery powder or protein milkshakes. Post-workout recovery tools like massage rollers, acupressure mats, and massage guns are also great tools for recovery.

How many exercises should I do on upper body day?

Generally, 4 – 6 upper body exercises per session are okay. However, this can vary depending on your goals, fitness levels, and the intensity of each exercise. The key is to add exercises that target several upper-body muscle groups at the same time.

Also, focus on quality over quantity by ensuring you maintain proper form throughout each exercise.

What makes a good upper body workout?

A good upper-body workout should involve the major upper-body muscle groups (chest, back, arms, shoulders). It should also contain a mix of pushing exercises (shoulders, triceps, and chest), pulling exercises (back, biceps, and forearms), and core exercises.

Each session should include 4 – 6 upper body workouts and be spaced at least 24 – 48 hours apart so that you have enough time to recover.

How can I strengthen my upper body at home?

Yes, you can strengthen your upper body at home. This could be done with bodyweight exercises or basic exercise equipment like dumbbells, kettlebells, resistance bands, and wrist weights.

How many exercises should you perform per muscle group in an upper-body workout?

This depends on your fitness level, goals, and the intensity of each exercise. Generally, 1 – 2 workouts for each muscle group is enough. You can use a fitness planner to keep track of your routine and progress over time.

Dividing your workouts into pushing, pulling, and core exercises also allows you to work on different muscle groups at the same time. For example, a basic pushing exercise like a push-up exercise your biceps, chest, shoulders, upper back, and core. 

How can I improve my upper-body strength?

Improving your upper body strength involves several key principles:

  1. A well-balanced routine
  2. Consistency
  3. Proper form
  4. Rest
  5. A balanced diet 
  6. Tracking your progress

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

Embracing Your Fitness Journey

Are you ready to sculpt your dream body? Get fired up with our upper-body no-equipment workout routine! Define those arms, sculpt that back, and carve those shoulders—it’s time to shine.

Join the journey to a stronger, more confident you—one rep at a time. Let’s push limits, break barriers, and unveil the power of your upper body.

Embrace the challenge and conquer your goals with this electrifying routine!

Easy upper body workout for women
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Killer HIIT Full-Body Home Workout Plan

Calorie Killer Workout

Summer is just around the corner and you realize you desperately need to shed some pounds if you want to rock that new bikini. But the question is how?

You’ve tried the fad diets, the endless hours of cardio, and every weight loss tip from lemon water to apple cider vinegar. Well, why don’t you try out our Pamela Reif-inspired HIIT calorie-killer full-body home workout plan?

High-intensity interval training (HIIT) is one of the most effective forms of cardio for weight loss. Not only is this technique guaranteed to help you shed some pounds, but you’ll also look fitter and firmer when you combine it with a full body routine.

Let’s explore the calorie-burning secrets behind HIIT, explain how you can maximize your workout, and answer some of your most pressing questions on HIIT.

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What Is HIIT?

High-intensity interval training is a highly effective workout strategy that involves alternating brief, intense bursts of cardio with low-intensity activities or rest periods. This triggers specific responses within the body which results in more effective weight loss and faster muscle growth.

A typical HIIT session usually lasts about 10 to 30 minutes. During these workouts, each short burst of high-intensity activity lasts between 20-40 seconds followed by a brief recovery period which may involve walking, dynamic stretching, or light jogging.

Advantages of HIIT Workouts

HIIT has several great health benefits like:

  • Being more effective for weight loss.
  • HIIT is safe for people at virtually all fitness levels.
  • It increases your lung capacity and stimulates blood flow throughout the body, improving cardiovascular health and lowering blood pressure.
  • This exercise technique also helps with blood sugar control.
  • HIIT techniques strengthen bones and boost your endurance.
  • HIIT can easily be combined with full-body exercises.
Medium Level HIIT Home Workout for Women

8 Effective Full-Body HIIT Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Jumping Jacks – 3 sets, 30 seconds

  • Start with your feet together and arms by your sides.
  • Jump and spread your legs outward while raising your arms above your head.
  • Jump again, this time returning to the starting position.
  • Perform this exercise for 3 sets of 30 seconds each.

To add a bit of challenge you can use wrist arm weights or place light resistance bands around your legs.

Best Calorie Killer Exercise - Jumping Jacks

2. Side to Side Jumpy – 30 seconds

  • Stand with your feet shoulder-width apart and knees slightly bent.
  • Jump to the right, landing on both feet and lower into a half-squat.
  • Straighten up and perform the same motion by jumping to the left.
  • Perform this exercise for 30 seconds.

Slap on a pair of ankle weights if you want to take this exercise to the next level try out adjustable wrist and ankle weights.

HIIT Exercise without Equipment - Side to Side Jumpy

3. High Knees – 2 sets, 30 seconds

  • Stand with your feet hip-width apart.
  • Lift your right knee toward your chest while hopping on your left foot.
  • Quickly alternate this motion, pumping your arms and lifting your knees high, similar to running in place.
  • Perform this exercise for 3 sets of 30 seconds each.

Use a step counter to track how many reps you can do in each set and aim to break your record every 1 – 2 weeks.

Home Workout to Lose Weight - High Knees

4. Squat Up and Down – 30 seconds

  • Stand with feet shoulder-width apart.
  • Lower yourself a squat and reach down towards the floor in between your legs.
  • Return to a standing position and stretch your arms fully above your head without jumping.
  • Repeat this motion for 30 seconds.

Use a weighted vest to increase the intensity of your workout.

No Equipment HIIT Workout - Squat Up and Down
Best Calorie Killer Without Equipment

5. Knee Kick – 30 seconds each side

  • Stand with feet hip-width apart and your arms stretched above your head.
  • Lift your right knee, bringing it toward your chest while bringing down your arms toward your right knee.
  • Return to the starting position.
  • Perform this exercise for 30 seconds on each side.

You can also perform this exercise with ankle weights and a comfortable pair of gym pants.

HIIT Exercise with No Equipment Require - Knee Kick

6. Plank – 2 sets, 30 seconds

  • Start in a plank position with your palms shoulder-width apart and placed flat on a workout mat or dual-sided workout sliders.
  • Extend your legs straight behind you with your toes tucked.
  • Engage your core, keeping your body in a straight line and your spine neutral.
  • Hold this position for 2 sets of 30 seconds each.
Abdominal Exercise at Home - Plank

7. Mountain Climber – 30 seconds

  • Start in a high plank position.
  • Bring your right knee toward your chest.
  • Return to the starting position and perform the same motion with your left knee.
  • Remember to keep your core engaged.
  • Perform this exercise for 30 seconds.

Vertical mountain climber machines are also great home workout equipment.

Best Exercise to Lose Weight at Home - Mountain Climber

8. High Plank – 2 sets, 30 seconds

  • Begin in a push-up position with your arms straight.
  • Engage your core and keep your body in a straight line with your spine neutral
  • Hold this position and remember to keep your core engaged throughout.
  • Hold this position for 2 sets of 30 seconds each.

To keep things dynamic you can try out a plank and balance board.

At Home Calorie Killer Exercise - High Plank

For more guidance you can check out this amazing Pamela Reid HIIT full-body workout.

Frequently Asked Questions about HIIT Workouts

What is the purpose of high-intensity interval training?

HIIT is a game-changing workout strategy that triggers certain responses within your body that enhance weight loss and promote lean muscle growth. It does this by alternating quick bursts of cardio exercise with short periods of rest.

What is the difference between HIIT and cardio?

Cardio exercises are rhythmic physical activities done to increase the body’s heart rate and breathing rate. HIIT is a type of cardio designed to improve the effectiveness of cardio workouts. Normal sessions of cardio involve the same intensity of exercise throughout the session. HIIT is done by alternating quick bursts of cardio exercise with short periods of rest.

How often should you work out with HIIT?

HIIT workouts should be done 2-3 times a week. This form of exercise is particularly taxing on the body. Give your body at least 24-48 hours between each workout to recover properly.

 You can speed up your recovery with post-workout recovery protein powder or milkshakes. 

Other effective tools for recovery also includes massage rollers, acupressure mats, and massage guns.

What are the disadvantages of HIIT workouts?

HIIT is quite physically demanding, so it might not be suitable for everyone. Too much HIIT might also increase your risk of injury and burnout, especially when not done properly. If you have an underlying health condition, speak with your healthcare provider before starting HIIT.

How effective are HIIT workouts for weight loss?

HIIT activates responses within the cells that put the body in what is called Excess Post-exercise Oxygen Consumption (EPOC). An EPOC state boosts your basal metabolic rate (how much energy your body uses just to keep basic functions like breathing going) for 24-48 hours, causing the body to burn a higher amount of calories than normal and lose weight even when you’re not exercising.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

How To Get the Most Out of Your HIIT Workout

Here are tips on how to get the best out of your HIIT workout:

  • Monitor Your Heart Rate

Your target heart rate should be between 64% to 76% of your maximum heart rate during moderate exercise and 77% to 93% of your maximum heart rate (subtracting your current age from 220) during intense exercise. You can monitor your heart rate simply by placing your finger at your neck and counting your carotid pulse or using fitness trackers.

  • Warm Up Before Your Session

A quick warm-up before your workout increases blood flow to your muscles and provides them with the oxygen and nutrients they need for the workout session.

  • Vary the Intensity of Your Workout

Varying the intensity of your workout is one of the key components of the HIIT technique. This places your body in an EPOC state and helps promote weight loss.

Pay Attention to Your Workout Meal Plan

Your workout eating habit is one of the most important aspects of your fitness journey.

Here are a few tips on how to build an effective pre-workout meal plan:

  • Load up on carbs right before a workout. Carbs provide the energy you need for your workout. Great pre-workout carbs include a peanut butter sandwich, brown rice, granola bars, oatmeal, Greek yogurt, nuts and raisins, and bananas. 
  • Stay well hydrated, but don’t overhydrate. The American Council on Exercise recommends taking a cup of fluid (7 to 10 ounces) every 10 to 20 minutes while exercising. Zero-sugar electrolytes are a healthy choice for replacing fluid loss during a workout.
  • Eating high-quality protein. Healthy sources of protein promote muscle growth and quicken healing. Some good sources of quality post-workout protein include cottage cheese, protein shakes, eggs, tuna, chicken, salmon, and protein bars.

Get Ready to Feel the Burn

Get ready to feel the burn and embrace the gains! HIIT isn’t just about torching calories—it’s a lifestyle changer. It’s the roadmap to a stronger, leaner you.

Each rep, each breath, and each drop of sweat is a step closer to your goal. The beauty of HIIT lies in its efficiency; it’s not just about the workout, but the transformation.

So, lace up those sneakers, crank up the energy, and let’s conquer this journey together. Summer’s knocking—answer it with confidence. This isn’t just a workout; it’s your gateway to a healthier, happier you.

Embrace the challenge, and let’s crush those goals!

At-home Calorie Killer Workout
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Flex and Unwind: Neck and Back Stretches for Quick Relief

Upper Body Stretch

You’ve been clicking away, hunched over at your desk for hours. So with a sigh and a groan you reach up for a quick stretch and…. suddenly you feel a sharp pain in your neck or back. 

Absent-mindedly you try to shake it off, but this isn’t the first time and these episodes seem to be getting more frequent. But what should you do?

Unfortunately, neck and back pain is a common problem. More than 4 out of 5 adults experience neck or back pain at some point. This discomfort could range from a minor inconvenience to being so severe it affects your quality of life.

But don’t fret, back and neck pain is usually caused by everyday habits that can be fixed with a few simple changes. The first step is to stretch.

Why Does My Back and Neck Hurt?

Back and neck pain can be due to several reasons ranging from harmless to quite serious. Fortunately, the most common causes of back and neck discomfort can be solved by improving your posture and simple stretching exercises.

Some common causes of neck and back pain are:

  • Poor posture
  • Osteoarthritis
  • Wrong exercise technique
  • Muscle imbalances

Less common causes include:

  • Pinched nerves
  • Injuries like sprains, strains, ligament tears
  • Slipped/ruptured disc
  • Spinal stenosis
  • Spondylolisthesis
  • Fibromyalgia
  • Spinal infections
  • Autoimmune diseases
  • Growths like tumors and bone,
  • Excess muscle tension or spasms

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11 Full-body Flexibility Exercises for Everyone: Amazing 5 Minutes Daily Stretch Routine to Unlock Your Agility

Prep & Power: Master Your Warm-Up Routine with These 6 Dynamic Exercises!

15 Mins Full-Body HIIT Workout

How Stretching Protects Your Neck and Back

  • It strengthens your muscles.  Stronger muscles stabilize your spine. This allows you to transfer more stress from your joints to your muscles. It reduces joint pain and makes everyday activities like bending, lifting, and twisting more efficient and less likely to cause injury.
  • Stretching increases flexibility. Regular stretching improves your flexibility and range of motion. This allows your muscles and joints to stretch further without feeling strain, reducing your risk of injury while carrying out everyday activities.
  • Helps you relieve stress. Stretching is also a natural pain reliever. During stretching and exercise your brain releases natural “feel good” chemicals called endorphins (google “runner’s high”). These endorphins reduce the feeling of pain in the short term and can improve your mental health if dealing with long-term pain.

Taking Endorphigen Capsules before your workout regimen provides a powerful boost, enhancing endurance, reducing muscle fatigue, and expediting post-exercise recovery

  • Great for your posture. Bad posture is one of the most common causes of neck and back aches. Regular stretching strengthens the muscles of your core and spine which are important for maintaining balance and posture. It also improves your “spinal awareness” by activating the underused muscles of the back and neck, making you more sensitive to bad posture.
  •  Helps you warm up. Not stretching properly before you workout can lead to injury and muscle pain. A good way to prevent this is by carrying out dynamic stretches before your workout and static stretches when you’re done.
  • Improves blood flow to the muscles. As we get older our joints get stiffer and less flexible, leading to muscle aches. Regular stretching helps delay this process by improving blood flow to your muscles and joints. This supplies nutrients and keeps your joints lubricated and your muscles supple.
No Equipment Upper Body Stretching

Easy Stretches To Relieve Your Neck and Back Pain

Here’s our Pamela Reif-inspired upper body stretch routine guaranteed to help you work out those kinks in your neck and back.

Don’t forget to kickstart your workout with Optimum Nutrition Amino Energy Pre Workout Watermelon Powder, ensuring you have the energy and focus needed.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Neck Sideview – 30 seconds

  • Stand or sit upright on a comfy exercise mat.
  • Gently turn your head sideways to look over your shoulder.
  • Hold this pose briefly.
  • Perform this same motion towards the opposite side.
  • Perform this exercise for 30 seconds.

To reduce post-workout soreness and loosen your muscles you can use a heated neck and shoulder massager.

Stretching for Neck Pain - Neck Sideview

2. Interlock Fingers – 30 seconds

  • Stand or sit upright with your back straight.
  • Interlock your fingers behind your back.
  • Take a deep stretch by pushing out your chest and extending your interlocked arms as far behind you as you comfortably can.
  • You can add a bit more challenge by attaching resistance bands to a fitness waist strap and pulling against them.
  • Hold this pose for 30 seconds.
Easy Back Stretching At Home - Interlock Fingers

3. Look Up and Down – 30 seconds

  • Clasp your hands behind your head with your spine straight.
  • Slowly tilt your head back to look upwards, then downwards towards your chest, stretching your neck muscles fully.
  • Perform this exercise for 30 seconds.

Using a massage gun can help alleviate muscle pain by providing targeted percussive therapy, promoting increased blood flow and reducing muscle tension.

Upper Body Stretch for Women - Look Up and Down

4. Table Top + Cat – 30 seconds

  • Start on your hands and knees (tabletop position) with a neutral spine.
  • Arch your back upwards (cat pose), and hold briefly.
  •  Release back into a neutral spine.
  • Perform this exercise for 30 seconds.

This pose involves quite a bit of bending, so you’ll want to make sure you’re wearing comfortable, breathable fabrics like THE GYM PEOPLE medium support sports bra.

Quick Upperbody Stretching At home - Table Top + Cat
Quick Upper Body Stretch for Women

5. Table Top + Child Pose – 30 seconds

  • Start in the tabletop position.
  • Sink back onto your shins with your arms fully extended in front with your forehead to the ground (child’s pose).
  • Make sure you feel your back fully stretched out.
  • Hold this pose for 30 seconds.

Reduce discomfort in this exercise by using supports such as knee pad and workout gloves.

Back Stretch Before and After Workout - Table Top + Child Pose

6. Cobra – 30 seconds

  • Start face-down, palms beside your chest and your legs fully extended behind you.
  • Lift your upper body using back muscles but keeping your hips and legs on the floor.
  • Roll your shoulders back and breathe deeply.
  • Hold this pose for 30 seconds.

Placing a yoga block under your palms as you lift into the cobra pose can help maintain proper alignment and support your spine, allowing you to deepen the stretch and improve flexibility safely.

At-home Upper Body Stretch - Cobra

7. Back Stretch – 30 seconds

  • Start on all fours.
  • Stretch your arms fully in front with your forehead to the ground.
  • Stretch your back fully.
  • Hold this pose for 30 seconds.

To amplify the benefits of the back stretch pose, consider incorporating a foam roller. Rolling gently over the length of your back before or after the stretch can help release tight muscles and increase flexibility.

Easy Back Stretching for Beginner - Back Stretch

8. Child Pose – 30 seconds

  • While still in the former pose, shift into the child pose.
  • Hold this position for 30 seconds.

To enhance the child’s pose, a yoga bolster can be incredibly beneficial. Placing a bolster under your torso as you fold forward into the pose provides support and allows for a deeper relaxation of the spine and hips.

Best Stretching for Back Pain - Child Pose

For more information on how to perform these exercises check out this Pamela Reif 8-minute upper-body and neck stretch routine.

Basic stretching exercises are safe for most people, but remember to speak with your doctor, physiotherapist, or spine specialist before trying any stretches for your pain.

Common Questions about Neck and Back Stretches

Why do I need to stretch my neck and back?

Regular stretching increases flexibility, improves posture, and reduces your risk of neck or back pain. It’s also a great way to relieve stress and warm up before exercising.

Does stretching stop neck and back tension?

Yes, stretching is a great way to eliminate back and neck tension. Tension causes pain, which leads to stress and further muscle tightening. Regular stretching releases tension and relieves stress, helping you break this cycle.

How can I strengthen my neck muscles at home?

To strengthen your neck muscles at home all you have to do is carry out a few simple exercises like those outlined in this article. You can also strengthen your neck at home with a cervical traction device like a neck stretcher hammock or an inflatable neck brace.

Remember, if you have a history of neck pain or injury always speak with a healthcare professional to make sure that neck strengthening exercises are safe for you.

Is it better to rest or exercise neck pain?

This depends on the cause of the pain, when it occurred, how severe it is, and several other factors. If you want to rest your neck you can try out a comfy cervical traction device or an equally effective neck support pillow. If you are having neck pain speak with your doctor to know if it’s safe for you to exercise your neck.

Do stretching exercises improve body posture?

Yes, regular stretching strengthens the muscles of your core and spine which are important for maintaining balance and posture. It also improves your “spinal awareness” by activating the underused muscles of the back and neck, making you more sensitive to bad posture. Adjustable back braces, hip belts, kinesiology tape, and even posture tracker apps are other effective ways of improving your posture.

Other Ways You Can Relieve Back and Neck Pain

  • Use hot or cold compresses.
  • Posture correctors and braces can also help improve your posture.
  • Acupuncture is an effective and safe way to reduce muscle pain.
  • Relaxing stretching activities like yoga and Pilates.
  • Your doctor might also recommend certain medications to relieve pain and reduce tension in your muscles.
  • Surgery can offer a solution to neck and back pain
  • Physical therapy
  • Ergonomic adjustments like
  • Use mind-body techniques like meditation and deep breathing
  • Massage therapy
  • Try chiropractic care
  • Maintain a healthy weight
  • Using supportive pillows and a proper sleeping position

From Pain to Progress

Neck and back pain are becoming increasingly common complaints because of our modern, sedentary lifestyles. Poor posture, rising obesity rates, and hours spent on electronic devices mean that most people don’t get the level of physical activity they need. All these eventually add up to chronic aches, stiff joints, and other health issues!

The good news is that all this can be solved with a little stretching and by adding a bit more motion to your daily activities. Try out our stretching routine to work out those kinks and don’t forget to make the best out of every opportunity you get to exercise.

Start your fitness journey today – one stretch at a time!

Pre-workout stretching for upper body
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Effective No-Jumping Apartment-Friendly Cardio Workout – Silent Strength

No jumping Cardio workout

Cardio is a great way to improve your fitness and overall health. However, not everyone has the luxury of wide open spaces or sound-proof walls.

So what do you do when you need to get a workout but you don’t want to deal with frequent noise complaints? Well, you try out our Pamela Reif-inspired apartment-friendly, no-jumping cardio workout. 

Let’s go through this amazing exercise routine, break down the benefits of adding cardio to your fitness plan, and answer your most pressing questions about this form of exercise.

What Is a Cardio Exercise?

Cardiovascular exercises, also called cardio, aerobic exercise, or cardio-respiratory exercise, refers to rhythmic physical activity that increases the body’s heart rate and breathing rate. Cardio exercise improves circulation and breathing, is great for weight loss, and has a ton of other useful benefits.

Examples of Cardiovascular Exercises

Here are some common examples of cardio exercises:

  • Running
  • Jogging
  • Cycling
  • Swimming
  • Jump Rope
  • Rowing
  • Elliptical training
  • Stair climbing
  • Dancing
  • Boxing
  • Hiking
  • CrossFit

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Benefits of Adding Cardio To Your Routine

Here’s why cardio exercises should be a part of any balanced fitness routine.

Aerobic exercises are effective for weight loss. Despite some recent negative press, cardio is an effective way to lose weight. A typical aerobic exercise session burns more calories than a weightlifting session.

Combining cardio with resistance training is a great way to optimize your weight loss routine by burning calories and building lean muscle at the same time.

Cardio improves sleep. There is solid evidence that exercise improves both sleep quality and sleep duration. Moderate-intensity cardio exercise was found to increase the amount of deep sleep, also called slow-wave sleep.

The mind and body rejuvenate during slow-wave sleep, which explains why regular exercise improves sleep quality. However, the timing is very important. Most sources recommend a 30-minute cardio session about 1 to 2 hours before going to bed for maximum results. 

Cardio exercise is great for your mental health. Virtually all forms of exercise are great for your mood and focus, but cardio exercise is particularly effective. Possible explanations include its ability to trigger the release of “feel good” chemicals like endorphins and increase blood flow to the brain.

Another possible answer is the release of hormones like norepinephrine during exercise which helps the body deal with stress, which is why cardio is a great method for relieving stress.

Reduces the risk of heart disease. One key advantage of cardiovascular exercise is its ability to reduce your risk of heart disease by improving heart and lung function, decreasing the level of harmful fats in the blood, and improving oxygen delivery throughout the body.

Researchers have found that about 150 minutes of moderate physical activity per week (exercise intensity that allows you to talk but not sing) reduces the risk of dying from cardiovascular disease by 22%- 25%.

Despite these amazing benefits, cardio exercises are often misrepresented in certain fitness circles. One of the reasons behind this undeserved negative reputation is the rise in popularity of recent HIIT and strength training.

Another reason is that the long-term benefits of cardio exercise are mostly on the inside, while the effects of strength training are more visible.

However, the benefits of cardio exercises cannot be overemphasized and the best way to get the best out of your fitness routine is to combine cardio with other forms of exercises such as HIIT and strength training.

Best Cardio home workout for Women

Seven Effective Silent Cardio Workout

Cardio workouts involve a lot of movement, so make sure you’re wearing a pair of comfortable workout footwear and breathable activewear.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Parcel Up & Down – 30 seconds

  • Stand with your feet shoulder-width apart and your hands fully stretched above your head.
  • Reach down towards the floor in between your legs by bending your knees
  • Return to the starting position
  • Perform this exercise for 30 seconds.
Cardio workout for women - Parcel up & down

2. Squat Knee to Elbow – 2 sets, 30 seconds

  • Start in a standing position with your feet shoulder-width apart then lower yourself into a squat.
  • Stand and lift one knee towards the opposite elbow.
  • Return to the starting position.
  • Perform this exercise for 2 sets of 30 seconds each.
Cardio for weight loss - Squat knee to elbow

3. Squat + Arm Circle – 30 seconds

  • Start in a standing position with your arms stretched out fully above your head.
  • Lower yourself into a sumo squat while at the same time sweeping your arms down and out to meet in the middle between your legs like you are drawing a huge circle.
  • Return to the starting position.
  • If you want to add a bit of challenge to the workout you can hold a pair of dumbbells or kettlebells.
  • Perform this exercise for 30 seconds.
No equipment cardio - Squat + arm circle

4. Silent Burpees – 4 sets, 30 seconds

  • Begin in a standing position.
  • Lower yourself into a squat, then lean forward to place your hands on the floor.
  • Move both feet back into a plank.
  • Return to the squat position and then stand up.
  • Remember not the jump.
  • Perform this exercise for 4 sets of 30 seconds each.
Cardio for beginners - Silent burpees
Neighbor-friendly Cardio workout for Women at home

5. Bicycle Crunch – 30 seconds

  • Lie with your back on a comfy fitness mat, hands behind your head.
  • Engage your core.
  • Alternate bringing your elbow towards the opposite knee.
  • Place a resistance band at knee level if you want to make the workout more intense.
  • Perform this exercise for 30 seconds.
Ab workout at home - Bicycle crunch

6. High Spider Plank – 30 seconds

  • Start in a high plank position.
  • Bring one knee towards your elbow on the same side.
  • Return to starting position
  • Perform the same movement on the other side.
  • Perform this exercise for 30 seconds.
Equipment free workout - High spider plank

7. Reverse Crunch – 30 seconds

  • Lie on your back, hands beside your hips.
  • Engage your core.
  • Lift your hips off the ground by contracting your lower abs.
  • Lower them back down.
  • Perform this exercise for 30 seconds.
Lower ab exercise - Reverse crunch

For more insight, you can check out the video below.

Commonly Asked Questions Regarding No-Jumping Workouts

Is a no-jumping cardio effective?

Yes, this form of cardio is quite effective. Any form of exercise that increases the heart rate and breathing rate at least 50% above the normal for 10 minutes is considered cardio, even if it does not involve jumping.

So monitoring your heart rate with a fitness watch is a great way to keep track of your heart rate during a cardio session.

Can you lose weight without jumping during an exercise?

Yes, no-jumping cardio exercises are a great way to lose weight. The muscles of the legs are quite large, which means they burn a lot of calories. However, there are several other ways to involve your leg muscles aside from jumping. These include exercises like squats, burpees, the high spider plank, and bicycle crunches. 

How does cardio affect my body?

Cardio exercises activate your muscles. This means that your muscles need more energy which they get by burning calories.

Your body responds by increasing your heart rate and breathing rate, supplying your muscles with more oxygen and nutrients so they can get the energy they need. This process promotes weight loss and it is healthy for the heart, lungs, and the brain.

Is low-impact, no-jumping cardio good for beginners?

Yes, low-impact no-jumping cardio workouts are great for beginners or people who cannot perform more intensive exercise due to injuries or underlying health conditions.

How long do I need to do a cardio workout for best results?

This depends on several factors like your fitness goals, age, health, and available time. Most medical professionals advise that you perform at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week on at least three separate days.

If you are a beginner, older than 60, or have underlying health conditions you can start with a 10-minute session and gradually increase the duration as you adapt.

No Jumping Cardio Workout

How To Optimize Your Cardio Routine

Add HIIT to your routine. High-intensity interval training (HIIT) is an exercise technique that involves quick bursts of intense cardio exercise alternated with short recovery periods.

A 20-minute HIIT session burns as many calories as a 45-minute cardio or strength training session, meaning this form of cardio is better at stimulating weight loss and promoting lean muscle growth.

Use your arms. Most people assume cardio only involves exercises like jogging, basting, cycling, stair climbing, and jump rope.

However, you can increase the intensity of your cardio workout by carrying out exercises that involve the arms as well. These include swimming, burpees, and squat with arm circles.

Alternate with strength training. Many fitness enthusiasts argue over which form of training is more effective; cardio or strength training. The truth is that each form of exercise has its benefits and shortcomings, but there is no reason why you can’t combine both.

For example, you can perform a cardio session before your strength training routine or on your off days between your strength training routine. This allows you to enjoy the benefits of both forms of exercise.

Increase the intensity. Just like with strength training, to continue seeing optimal results you have to increase the intensity of your cardio workout regularly.

This is because the human body quickly adapts and becomes more efficient, meaning that it consumes fewer calories when performing that particular level of exercise intensity.

Great ways of increasing the intensity of your cardio workout include adding free weights, Increasing the duration or number of reps during your workout, adding variety by regularly adding new exercises to your routine, or using a weighted jacket.

Conclusion

Low-impact cardio exercises are great for getting your recommended dose of exercise if you don’t have access to a lot of space or have to worry about bothering the neighbors. They’re effective, safe, and silent. Take the leap (without the jump) and let our low-impact, no-jumping, apartment-friendly workout transform your fitness routine.

Neighbor-friendly cardio workout
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Sculpt Your Abs: Easy Neck & Back-Friendly 10-Minute Ab Workout With No Equipment

No equipment ab workout

Everyone wants that washboard flat tummy or chiseled abs to complete the perfect summer body. However, building your abs takes dedication and patience, not to mention that abdominal workouts can place a fair bit of strain on your neck and back.

Let’s take a look at an easy Pamela Reif-inspired 10-minute ab workout that’s easy on the neck and back while we also offer you dietary tips on how to craft six-packs in the kitchen and answer your pressing questions on how to take your abdominal workout routine for the next level.

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15 mins Total Abs/Core Workout

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How To Protect Your Back and Neck While Working Out

Back and neck pain is a common complaint after a workout, especially after abdominal exercises. Here are a few useful tips to avoid aches after working out.

1. Warm-up properly. Warming up before you exercise prevents soreness and injury. Some great warm-up techniques include stretching routines, swimming, light jogging, cycling, and light repetitions. Remember to save your energy for the main workout, so don’t overdo it.

2. Stretch the right way. Stretching before and after you exercise helps reduce post-workout soreness. A useful rule of thumb is to perform static stretches before your workout and cool down with dynamic stretching after you’re done. Static stretching involves holding a pose for about 30 seconds, while in dynamic stretching there is constant movement throughout the range of motion exercise. 

3. Focus on proper form and technique. Most times, pain is due to poor form or technique. This can be avoided with a few simple tricks.

  • Don’t pull on your neck while performing crunches, focus on lifting your shoulder blades off the floor.
  • Maintain a neutral spine by placing the back of your head, between your shoulder blades and lower back in a straight line.
  • Practice proper breathing (exhale when the muscle contracts and inhale when the muscle relaxes)
  • Practice in front of a mirror or camera to observe your form.

4. Give your body time to heal. Muscles grow while you rest, not when you exercise. Not giving your muscles enough time to recover between workouts can lead to muscle strain and sprain, a common cause of post-workout soreness. Structure your routine to allow each major muscle group at least 1-2 days of rest between each workout.

5. Improve your posture. Poor posture while carrying out daily activities like sitting and lifting can lead to chronic neck and back pain. This often makes exercising difficult. One way to combat this is to consciously improve your posture. You can also use posture correctors like back braces and taping.

6. See a doctor. See a doctor if you notice discomfort that seems to be worsening or is more than normal post-workout soreness.

Equipment-free Abs Workout for Women

10 Minutes Neck & Back Friendly No-Equipment Ab Workout

Building abs does not have to involve toiling away for hours in the gym. With the right technique, a healthy diet, and a few basic equipment like a good exercise mat and comfortable activewear, you can strengthen your core in no time.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Bicycle Straight Legs – 30 seconds

  • Start on your back on a comfortable fitness mat and lift both legs off the ground.
  • Clasp your hands behind your head.
  • Alternate bringing your elbow and opposite knee together while keeping the other leg straight.
  • Keep your core engaged and alternate between both sides.
  • Perform this exercise for 30 seconds.
Get toned abs with this workout - Bicycle Straight Legs

2. Russian Twist – 30 seconds

  • Sit with your knees bent and lean back slightly.
  • Hold a free weight or place your hands together.
  • Engage your core for balance.
  • Twist your torso to touch your hands beside you on each side.
  • Perform this exercise for 30 seconds.
Snatched waist exercise - Russian Twist

3. Toe Reach Crunch – 30 seconds

  • Lie on your back with both legs extended about 2 feet off the ground. A thick mat will add comfort to this workout
  • Lift your upper body but keep your lower back on the floor.
  • Engage your core.
  • Repeatedly reach towards your toes while keeping your legs straight.
  • Perform this exercise for 30 seconds.
Abs workout at home - Toe Reach Crunch
Core/Ab workout - Beginner friendly

4. Lower Ab Lift – 30 seconds

  • While still on your back with your legs held out straight, place your back firmly on the fitness mat with your arms by your side.
  • Engage your core.
  • Repeatedly lift your hips off the ground using your abdominal muscles. If you have an arch back, we recommend placing a yoga pillow on your back.
  • Perform this exercise for 30 seconds.
Lower abs workout for women - Lower Ab Lift

5. Sitting Crunch – 30 seconds

  • Sit with your legs stretched out and your hands placed behind you for balance.
  • Engage your abs.
  • Repeatedly bring your legs in and out by alternating between extending and flexing your knees.
  • Perform this exercise for 30 seconds.
At-home killer ab workout - Sitting Crunch

6. Straight Leg Crunch – 30 seconds

  • While in the same position stretch both legs fully in front of you.
  • Engage your core.
  • Repeatedly lift both legs while lifting your torso off the floor. To add some challenge you can try this with your arms straight out or while holding a free weight.
  • Perform this exercise for 30 seconds.

Remember that staying hydrated is an important part of your workout, so take regular sips of water or a healthy sports drink throughout your workout.

Core/Ab workout at home - Straight Leg Crunch

For more insight, you can check out the video below.

Dietary Tips For Building a Six-Pack

A common cliché in the fitness world says that abs are built in the kitchen, not the gym. No matter how often you exercise your abs, they won’t be visible if they are covered by a thick layer of fat. Here are some tips on how changing your diet can improve your abdominal workout.

  • Achieve a calorie deficit. The principle behind weight loss involves burning more calories than you consume. This means taking in fewer calories by cutting down on the total calories you consume while maintaining a healthy diet and burning more calories by increasing your level of physical activity through regular exercise.
  • Get your energy from healthy carbs and fats. Despite what a lot of fad diets would tell you, carbs and fats are an essential part of your diet. The key to losing belly fat and growing muscle is consuming healthy carbs like brown rice, quinoa, sweet potatoes, oats, whole grain bread, beans and legumes, and fruits and healthy oils like avocados, olive oil, nuts (almonds and walnuts), seeds (chia seeds and flaxseeds), fatty fish (salmon and sardines), coconut oil, and natural nut butter.
  • Your pre and post-workout meal is important. Your pre-workout meal should consist of a healthy mix of carbs and protein taken about 45-60 minutes before your routine. This meal can consist of Greek yogurt, fruits, and vegetables, protein bars, oatmeal, chicken salad, brown rice, tofu, and lentils.

Your post-workout meal should be taken within 2 hours of your workout and helps replenish your depleted energy stores while providing the nutrients required for growth. It should contain a mix of healthy carbs and protein. Some post-workout meal options include yogurt, fruit, peanut butter sandwiches, low-fat milk, healthy smoothies, turkey, whole-grain bread, and vegetables.

  • Add fiber to your diet. Vegetables and fruits contain loads of fiber which gives you the feeling of fullness without having to worry about adding too many calories to your diet. 
  • Foods to steer clear of. To achieve your goals of a flat stomach and chiseled abs, we recommend avoiding the listed food below.
    • Empty calories like sugary drinks, candy, alcohol, salty snacks, and foods high in saturated fat
    • Hyper-processed carbs like white bread, instant ramen, burgers, pastries, and chips.
    • Fried food and processed meat like bacon, sausage, hot dogs, cold cuts, and pepperoni.

Frequently Asked Questions about Ab Workouts

How important are abdominal workouts?

Your abdominal muscles make up an important part of your core. A strong core stabilizes the spine, improves posture and balance, prevents back injury, and helps carry out daily activities like lifting, bending, and standing.

How many ab exercises should I do a week?

This depends on the intensity and workout schedule. Adding at least 2-3 abdominal exercises per workout is advisable. Also, remember the best way to build your abs is by regularly increasing the intensity of your workouts using free weights, resistance bands, medicine balls, or by adding more reps.

How long does it take to strengthen your core?

Core training can take 4 to 8 weeks to see visible results. This also depends on your body fat percentage. Some ways to quicken this process include losing weight and training your core at least 2 to 3 times per week with enough time to recover.

Why is it hard to loose belly fats?

Losing belly fat can be difficult for several reasons. These include genetics, poor dietary choices, hormonal factors, aiming for spot reduction (which is a myth), age, lack of sleep and not getting enough physical exercise. Losing belly fat can be done by achieving a calorie deficit. This means losing weight all over your body, not just in one spot.

Do I need to take protein to gain muscles?

Yes, protein is essential for muscle growth and repair. Not taking enough protein while exercising will lead to poor results. Great sources of healthy protein for building muscle include chicken breast, salmon, Greek yogurt, eggs, lean beef, quinoa, lentils, protein bars, and protein shakes.

Focused on your Ab/Core Workout

Conclusion

Building strong abs is possible with the right exercises, technique, and diet. Remember that consistency is key – commit to regular workouts and make smart food choices to support your fitness goals.

 Proper form during exercises can help prevent injury, and prioritizing your post-workout meals helps with recovery. With dedication and a balanced approach to fitness and nutrition, you can attain the abs you’ve always wanted.

Ab/core workout for women
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Killer Glute Bridge At-Home Workout For Firm Butt

grow your glutes at home

Squats aren’t the only booty-building exercise out there. Glute bridges are another great way to build your glutes, hamstrings, back, and core (a group of muscles referred to as the posterior chain).

Not only does this exercise give you a more aesthetically pleasing backside, it is also great for balance, posture, and weight loss and helps counteract the effects of prolonged sitting.

Let’s take a look at why you should add bridges to your workout, how to get the most out of this workout, and some great glute bridge variations you can use to take your routine to the next level.

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Why You Should Grow Your Glutes With Glute Bridges

  • Exercising with glute bridges also builds your thighs and lower back. Glute bridges exercise all the muscles of the posterior chain, giving your body an overall more balanced and aesthetically pleasing figure.
  • Great for weight loss. Glute bridges recruit some of the largest muscle groups in the body, including the glutes, hamstrings, and muscles of the back and core. These large muscle groups need a lot of calories, making glute bridges great for weight loss.
  • Improves your posture. A strong posterior chain is essential for maintaining proper posture. Your glutes work together with the muscles of your lower back and core to straighten your spine and prevent slouching.
  • Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes prevents injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping. 
  • Easy to do and requires no equipment. Glute bridges are easy to perform once you master the technique and can be done nearly anywhere with no equipment. If you want to add a bit of challenge you can add basic exercise equipment like an exercise mat, weighted foam roller, or free weights.

Ten Minutes Glute Bridge Routine For Firm Butt!

Here’s an awesome glute bridge workout plan you can do in less than 10 minutes.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Close, 5-3 – 30 seconds

Start your routine with a basic glute bridge exercise.

  • Start by laying on your back, knees bent,  and feet flat on the ground with your heels almost touching your butt and a resistance band at your knees.
  • Hold a dumbbell to your pelvis.
  • Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
  • Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
  • Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
  • Perform this exercise for 30 seconds
Best glute exercise - Close Glute Bridge, 5-3

2. Feet Far Away, 5-3 – 30 seconds

This is similar to the first exercise but adds a bit more challenge.

  • Start in a glute bridge position like in the exercise above, but place your feet a little more than a foot away from your buttocks and a resistance band at your knees.
  • Hold a dumbbell to your pelvis.
  • Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
  • Hold at the top, then perform 5 pulses by quickly lowering and raising your hips about halfway to the ground.
  • Then perform 3 full glute bridges by lowering your hips almost to the ground and then returning to the top.
  • Perform this exercise for 30 seconds.
Perky butt exercise - Feet Far Away Glute Bridge, 5-3

3. Wide Bridge – 30 seconds

The wide bridge helps you exercise your outer thighs too.

  • Start in a glute bridge position and place your feet close to your buttocks, spread your legs about shoulder width apart, and place a resistance band at your knees.
  • Hold a dumbbell to your pelvis.
  • Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
  • Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
  • Perform this exercise for 30 seconds.
Killer Butt workout - Wide Bridge

4. Frog – 30 seconds

This stance may seem a bit strange at first but is quite easy once you get the hang of it.

  • Start in a glute bridge position, press the soles of your feet together and spread your legs about shoulder-width apart with a resistance band at your knees.
  • Hold a dumbbell to your pelvis.
  • Engage your core, maintain a neutral spine, and lift your hips by squeezing your glutes.
  • Hold at the top, perform a full glute bridge by lowering your hips almost to the ground then returning to the top.
  • Perform this exercise for 30 seconds.
At-home glute workout - Frog

5. Hold + Abductor – 30 seconds

  • Start in a bridge hold by laying on your back with your knees bent, feet flat and a resistance band placed just above your knees.
  • Hold a dumbbell weights to your pelvis.
  • Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
  • While in this position perform several abductors by opening and closing your thighs several times against the resistance band.
  • Perform this exercise for 30 seconds.
Side booty exercise - Hold + Abductor

6. Leg To The Top – 30 seconds on each side

This glute bridge variation is a bit advanced but helps you feel the burn.

  • Lie on your back with knees bent, feet flat on the ground with resistance bands placed around your knees.
  • Lift your left leg straight up towards the ceiling, keeping it extended.
  • Push through your right heel to lift your hips off the ground.
  • Hold at the top, then lower down slowly.
  • Perform this exercise for 30 seconds each on both sides.
Glute Isolation workout - Leg To The Top

7. 1 Leg Crossed – 30 seconds on each side

Finish off the routine with something fun and challenging like the 1 Leg Crossed glute bridge.

  • Lie on your back with your knees bent and feet flat on the ground.
  • Cross your left ankle over your right knee and hold a weight to your pelvis.
  • Push through your right heel to lift your hips off the ground.
  • Hold at the top, then lower down slowly.
  • Perform this exercise for 30 seconds each on both sides.
Booty workout with equipment - 1 Leg Crossed

How To Max Out Your Booty Gains

  • Progressive overload. Just like any other muscle group your glutes grow by progressive overload. For your glutes to grow, you need to gradually increase the intensity of your workout. This could mean using heavier weights, adding fitness bands with greater resistance, heavier body tempering rollers, performing more repetitions, or shortening your rest time.
  • Pay attention to your form. Form isn’t everything, but in the long run, it is nearly everything. Focusing on your form helps prevent injury and muscle imbalances, as well as maximize your gains. Some tips include mastering the exercise before adding weights or resistance bands, improving your breathing technique, and performing the exercise in front of a mirror.
  • Consistency is key. It can take as long as 6 to 8 weeks to see significant progress even with the right form and a consistent workout plan which is based on the principle of progressive overload. Keep this in mind and don’t expect immediate results, focus on getting stronger and increasing the intensity of your workout every two weeks.
Glutes workout with Bands
  • Give your body time to recover. Muscle growth doesn’t occur in the gym but rather at home while you recover. Giving your body at least 2-3 days between each major workout allows time for full recovery and reduces your risk of injury. Dividing your routine according to major muscle groups allows you to work out nearly every day while still giving your muscles enough time to recover in between. Alternatively, if you choose to perform a full-body workout (which involves all major muscle groups) give your body adequate rest between workouts.
  • Use the right equipment. Exercise equipment can be used to quicken progress by progressively overloading your muscles. Also, when used with the right exercises these equipment can help you focus on the right muscle groups. Some great workout tools you can use for your glute bridge workout include resistance bands, weighted foam rollers, free weights like dumbbells and kettlebells, and exercise mats.

Rest easy because we have you covered with some effective and affordable recommendations.

Resistance bands: Try out Bodylastics Veick Bands Set or you can try out the hybrid handled/superband Economy Fitness Package.

Foam rollers: For something affordable try out the Amazon’s High-Density Round Foam Roller or you can try the OPTP Black Axis Firm Foam Roller for something a bit heavier.

Free weights: The Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight is a lightweight option or you can go for the Vinyl Coated Cast Iron Kettlebell for a more challenging option.

Exercise mats: The Nike Training Mat 2.0 is our top pick for fitness mats. But the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat is an affordable, yet reliable option.

Active wear: Feeling comfortable in your clothes is a key part of any workout routine. For breathable, comfortable and practical clothing you can try out QQQ, Girlfriend Collective or CRZ Yoga.

For a workout companion, checkout the video below by Pamela Reif.

Frequently Asked Questions About Gute Workouts

How should I know if the exercise is targeting my glutes?

You should feel a strong contraction in your buttocks during glute bridges. Also, focus on squeezing your glutes at the top of the movement. 

Do glute bridges help posture?

Glute bridges can help posture by strengthening the glutes, which plays a key role in stabilizing the pelvis and lower back. Stronger glutes mean better alignment and support for the spine, improving posture over time.

Why is my glute bridge not working?

Your glute bridges may not be effective if you’re not fully engaging your glute muscles, if your form is poor, you’re not giving your body enough time to recover or you’ve not given enough time for the results to become visible. Also, consider increasing resistance or trying different variations to challenge your muscles more.

How do I know if my glutes are activated?

You can tell if your glutes are activated during glute bridges if you feel a strong contraction in your buttocks. Look for the sensation of your glute muscles working rather than other muscle groups like your lower back or thighs.

Glute Bridge Burnout Workout At-home

Booty Gains Unleashed

This glute bridge workout is a great way to build a perky butt at home without having to break the bank with expensive equipment or a costly gym membership. Focus on your form, add a bit of challenge with free weights, resistance bands, and weighted rollers, and watch your booty-building journey take shape. 

Grow perky butt with this home-workout
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11 Full-body Flexibility Exercises for Everyone: 5 Minutes Daily Stretch Routine to Unlock Your Agility

Easy Daily Stretch Routine

We all remember doing cartwheels and tumbles as kids, but how many of us are still that limber?

Admittedly, flexibility does go down with age. But our reduced agility is more likely due to lack of exercise than gray hairs and squeaky joints.

Flexibility is much more than just doing cool splits or handstands. It improves your mental and physical well-being and could be the secret to taking your workout routine to the next level.

Let’s take a look at why flexibility matters to your fitness journey, how you can improve your flexibility while you exercise, and give you an amazing five-minute full-body flexibility workout to loosen those joints and stretch out those sinews.

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Why Does Flexibility Matter?

  • Reduces the risk of injury. Improving your flexibility reduces your risk of injury during exercise or while carrying out your daily activities. Limited flexibility places a greater deal of stress on your joints and muscles, making you more prone to injuries. 
  • Improves balance. Research has shown that building flexibility and range of motion also improves balance, especially in the elderly. This decreases your risk of falls and other injuries associated with poor balance.
  • Improves posture. Many exercise routines for improving flexibility involve stretching exercises. These drills encourage you to explore your full range of motion and can identify imbalances caused by underutilized muscles. Muscle imbalances can lead to poor alignment, bad posture, and even chronic pain. These imbalances are usually corrected through exercises that promote flexibility and utilize your full range of motion. Weight training with free weights and resistance bands can also be used to strengthen the weaker muscle group.
  • Improves functional abilities. Improving your flexibility makes everyday tasks like bending, squatting, lifting, and walking more efficient. This is in part because it encourages the different parts of your body to work together more effectively and gives you greater control over muscle tension and power.
  • Great warm-up exercises. Stretching exercises are great for warming up before your main workout. When done correctly they reduce your risk of injury, improve performance, and enhance mental focus. They also hasten recovery and reduce post-workout soreness.
  • Great for mental health. Flexibility routines and other disciplines like yoga and Pilates are great for your psychological well-being. People who regularly carry out these activities have reported improvements in mood, anxiety, depression, concentration, body-image positivity, and self-confidence.

Amazing 5 Minutes Stretch Routine

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Neck Circles – 30 seconds

Let’s start this routine with an easy exercise.

  • Stand or sit up straight on an exercise mat. A lot of stretching routines require a good workout mat, we recommend the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat if you don’t intend to break the bank on an exercise mat.
  • Slowly and gently roll your neck in a circular motion, first clockwise and then counterclockwise.
  • Repeat this motion for several rotations, focusing on loosening any tension in your neck muscles.
  • Perform this exercise for 30 seconds.
Daily Stretch Before Workout - Neck Circles

2. Cat And Cow Rolls – 30 seconds

This sexy exercise is super fun and super effective at loosening up your core.

  • Start on your hands and knees on the exercise mat in a tabletop position.
  • Inhale as you arch your back downward, lifting your head and tailbone towards the ceiling (the Cow pose).
  • Exhale as you round your back upward, tucking your chin towards your chest (the Cat pose).
  • Alternate smoothly between these two poses with a gentle rolling motion.
  • Perform this exercise for 30 seconds.
Easy Stretch at Home - Cat And Cow Rolls

3. Hip Flexor – 30 seconds each side

Take it one step at a time with some hip flexors.

  • Kneel on one knee using an exercise mat and place the opposite foot flat on the floor in front, lowering yourself into a deep lunge stance.
  • Gently shift your weight forward onto your front foot leaning as far forward as you comfortably can.
  • Hold this position for 30 seconds, then switch sides and repeat on the alternate side.
At Home Daily Stretch - Hip Flexor

4. Side to Side Stretch – 30 seconds

Side stretches engage your arms, core, and back.

  • Stand with feet shoulder-width apart on the exercise mat.
  • Extend one arm overhead towards the opposite shoulder and lean towards the opposite direction, feeling a stretch along the torso.
  • Hold this position for 15 seconds, then switch sides and repeat on the alternate side.
No Equipment Stretching - Side to Side Stretch
Super Quick Daily Stretch Routine

5. Arm Circles – 30 seconds

Loosen up your arms with this basic stretching exercise.

  • Stand with feet shoulder-width apart.
  • Extend both arms straight out to the sides at shoulder height.
  • Begin making small circles with your arms, gradually increasing the size of the circles.
  • After about 15 seconds, reverse the direction of the circles.
  • For a bit of challenge, you can add free weights like the 10lbs Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight or you can go for the 20lbs Vinyl Coated Cast Iron Kettlebell if you prefer something a bit heavier.
  • Perform this exercise for 30 seconds.
Equipment Free Stretch At Home - Arm Circles

6. Hamstring Stretch – 30 seconds each side

This stretch is a bit more complicated, so start slowly and pay attention to your body.

  • Kneel on the exercise mat with one leg extended straight ahead and the other leg bent underneath you, balancing on your knee and the tips of your toes.
  • Lean forward from your hips, reaching towards the extended foot as far as you comfortably can until you feel your hamstrings are well stretched.
  • Hold this position for 30 seconds, then switch sides and repeat on the alternate side.
Easy Stretch Before Workout - Hamstring Stretch

7. Tummy Stretch – 30 seconds

This stretch is aimed at your core, back, and arms. 

  • Start in a kneeling position, knees underneath your hips and toes touching the ground.
  • Engage your glutes, tighten your core reach back with your arms, and grab the back of your feet.
  • Hold this position for 30 seconds.
Easy Stretching Routine - Tummy Stretch

8. Pigeon Stretch – 30 seconds each side

This popular yoga position might be hard to get right at first but is super-effective once you master it.

  • Transition from a low lunge by sliding your front foot to the opposite side.
  • Bend your knee to a 90-degree angle, aiming for your shin to be parallel to the front of the exercise mat.
  • Square your hips forward, lower onto your front leg’s hip, and extend your back leg.
  • Hold this position for 30 seconds on each side.
Quick and Easy Stretch Before Workout - Pigeon Stretch

How To Build Your Flexibility During this Workout

Take your full body flexibility routine to the next level with these useful tips.

  • Take supplements. Flexibility depends a lot on the health of your muscles, joints, ligaments, and tendons. Changes to these tissues as we age can lead to stiffness and reduced flexibility. One of the ways of promoting flexibility is by providing your body with useful nutrients that promote joint health.

The Best Earth Naturals Yoga Vitamins contains a proprietary blend of useful supplements like glucosamine, selenium, vitamins A, C,& E, zinc, iron, chondroitin, and methylsulfonylmethane. A healthy amount of protein is also great for improving joint mobility and flexibility. You can try out the Premier Protein Shake which works as part of a great post-workout meal and comes in various flavors.

  • Stretch fully before your workouts. An easy way to add flexibility-building exercises to your workout is to make them a part of your warm-up routine. Stretching is a great warm-up because it improves the range of motion and recruits major muscle groups. Ensure that you stretch fully before you work out and aim to carry out stretches that coincide with your workout plan for the day (for example, the hip flexor and hamstring stretch on leg day).
  • Pay attention to form. Pay close attention to your form while carrying out your stretches, even though it is not your main workout. Stretching exercises help you identify muscle imbalances and can even be used to correct them. Target specific joints and major muscle groups with each stretch, paying attention to both the contracting and lengthening muscles.
  • Continue to challenge yourself. Just like muscles can be stimulated to grow through progressive overload, you can gradually improve your flexibility by adding more challenge to your routine. This can be done by increasing your range of motion and adding basic workout equipment like resistance bands, free weights, exercise balls, and foam rollers.
  • Dynamic vs static stretching. While there are some arguments over the best way to stretch, a good rule of thumb is to perform dynamic stretches before your workout and static stretching after your workout. Dynamic stretches involve maintaining constant movement throughout the range of motion exercise. On the other hand, static stretches involve poses that you hold, usually for about 20 to 40 seconds. 
  • Stretch frequently. Another way to improve your flexibility is by carrying out a dedicated stretching routine involving all major muscle groups at least 2 to 3 times a week. This routine can be done independently or as a part of your warm-up. Frequent stretching requires breathable, elastic and long-lasting fabrics from reliable activewear brands like QQQ or CRZ Yoga.
  • Aim for consistent growth. You should aim to gradually increase the range of motion and intensity of your routine. You can do this with fitness bands, free weights or medicine balls. Fitness bands work great with stretching routines and come in various shapes and sizes. Bodylastics Workout Bands Set offers up to 96 lbs of tension and is fully adjustable, secure and easy for even beginners to use.

FAQs

  • How often should I stretch my whole body?

A full body stretching routine should be carried out at least 2-3x per week.

  • Does stretching helps relax your body?

Yes, stretching exercises and activities like yoga and Pilates are great relaxation techniques.

  • Should you stretch every time you exercise?

Yes, stretching is a great warmup exercise. Do dynamic stretches before your workout and static stretches after your workout.

  • How does stretching benefit the body?

Stretching regularly is great for your posture, balance, and physical and mental well-being.

Daily Stretch for Everyday Exercise

Bend, Stretch, Succeed

It doesn’t matter if you’re a bodybuilder, gymnast, marathon runner or simply trying to improve your personal fitness, building your flexibility is an important part of your fitness routine. So remember, stretch fully, stretch frequently, but most importantly stretch safely.

Pamela Reif's Quick Daily Stretch
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Grow Your Booty With this Knee-friendly, No-Squat Resistance Band Butt Workout

Grow Your Booty With Resistance Band

Growing your booty is a popular reason for hitting the gym. However, some glute-building exercises aren’t safe if you have knee injuries or are at risk of injury.

But don’t fret. There are tons of safe, knee-friendly, super-effective glute exercises you can perform with a fitness band.

Let’s take a look at how to correctly use a resistance band with your glute-building routine, some great fitness bands, and 9 amazing booty band workouts you can use to take your routine to the next level.

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How do I choose resistance band weight?

Start at a lighter weight and gradually increase the intensity as your strength and form improve.

Do resistance bands loosen over time?

Yes, they are subject to wear and should be changed once they’ve reached the end of their life span or show signs of damage.

Are resistance bands knee-friendly?

Yes, resistance bands place more tension on the muscles and less on the joints, making them knee-friendly.

How effective are resistance bands vs weights?

Resistance bands are just as effective as weights when used correctly.

Our Pick of the Best Resistance Bands For Your Workout

9 Amazing Knee-friendly, No Squat Resistance Band Booty Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Fire Hydrant – 30 seconds each side

Start the routine with a familiar glute-building exercise.

  • Start on all fours on an exercise mat with the resistance bands just above your knees.
  • Lift one flexed knee out to the side while keeping your hips level.
  • Return to the starting position and repeat this motion on the other side.
  • Repeat this exercise for 30 seconds.
Grow Booty At Home - Fire Hydrant

2. 1-Leg Lift – 2 sets, 30 seconds

This exercise builds both your glutes and hamstrings, giving your booty a balanced look.

  • Lay on your stomach on an exercise mat with both legs fully stretched out behind you.
  • Place the resistance bands at the level of your knees.
  • While squeezing your glutes lift one leg upwards, keeping it in a straight line with your body.
  • Return to the starting position and repeat this with the other leg.
  • Repeat this exercise for 2 sets of 30 seconds each.
Booty Home Workout - 1-Leg Lift

3. Abductor + High Bridge – 30 seconds

This combo is a bit more advanced but forms the basis for many other exercises in the routine.

  • Lie on your back with knees bent, feet flat, and the resistance bands just above your knee.
  • Lift your hips and extend your arms beneath you into a high bridge position.
  • While holding the high bridge, perform the abductor exercise by opening and closing your thighs several times against the resistance band.
  • Lower your hips slightly towards the floor.
  • Repeat this exercise for 30 seconds.
12 Minutes Booty Workout - Abductor + High Bridge

4. Hold + Frog To Straight – 30 seconds

This is a great exercise to build your glutes and thighs.

  • Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
  • Open your legs about one foot apart and raise them about a foot off the ground.
  • Hold this position for several moments then bend your knees until your toes are pointing towards the ceiling.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.
Booty and Thigh Workout - Hold + Frog To Straight

5. Frog Hold – 30 seconds

This is a static exercise designed to build your endurance.

  • Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
  • Open your legs about one foot apart and raise them about a foot off the ground then bend your knees until your toes are pointing towards the ceiling.
  • Hold this position for 30 seconds.
At Home Booty Workout - Frog Hold
Grow Your Booty With Resistance Band

6. Hold + Knees In and Out – 30 seconds each side

This routine helps build your inner and outer thighs.

  • Lay on your stomach with both legs stretched out fully behind you and the resistance bands placed at the level of your knees.
  • Open your legs about one foot apart and raise them about a foot off the ground then bend your knees until your toes are pointing towards the ceiling.
  • Slowly open and close your legs, maintaining full control of the motion throughout the exercise.
  • Repeat this exercise for 30 seconds.
Booty Workout with Band - Hold + Knees In and Out

7. Glute Bridge Pulses – 30 seconds

Get ready to feel the burn with some glute bridge pulses.

  • Lie on your back on an exercise mat with your knees bent and feet flat, with a resistance bands just above your knees.
  • Place your arms flat against the ground.
  • Lift your hips into a bridge position and open your thighs about halfway. 
  • While in the bridge position, pulse your hips up and down slightly without lowering all the way.
  • Perform this exercise for 30 seconds.
Buttocks Workout with Band - Glute Bridge Pulses

8. Bridge Hold – 30 seconds

The bridge hold is a static version of the last exercise that helps improve core stability.

  • Lie on your back with knees bent and feet flat, with a resistance bands placed at the level of your mid-thigh.
  • Place your arms by your side flat on the floor.
  • Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
  • Hold this position for 30 seconds, remember to engage your glutes and core.
Booty Home Workout with Resistance Band - Bridge Hold

9. Bridge Hold + Abductor – 30 seconds

End the routine with something a bit challenging like this next exercise.

  • Start in a bridge hold by laying on your back with your knees bent, feet flat and a resistance bands placed just above your knees.
  • Place your arms by your side flat on the floor.
  • Lift your hips off the ground, keeping your body in a straight line from shoulders to knees.
  • While in this position perform several abductors by opening and closing your thighs several times against the resistance bands.
  • Perform this exercise for 2 sets of 30 seconds each.
Resistance Band Booty Workout - Bridge Hold + Abductor

Why You Should Use Resistance Bands To Grow Your Booty

  • It’s just as effective for muscle bulking. Resistance band training is as effective as weightlifting when it comes to muscle bulking. Resistance bands offer variable resistance at all phases of the exercise, meaning it builds muscle during both concentric (muscle-shortening) and eccentric (muscle-lengthening) phases. 
  • Resistance bands are safe for nearly everyone. They are great for the elderly, people recovering from surgery or injury, individuals who cannot perform high-intensity exercises due to underlying medical conditions like heart disease, or beginners in the world of physical fitness.
  • Resistance bands are portable, lightweight, and relatively cheap. This makes them much more convenient to travel with and allows you to carry out an effective workout routine virtually anywhere without having to break the bank on other exercise equipment like free weights and medicine balls. 
  • Offer a wider range of options. They come in several shapes, sizes, and designs which are suited for a wide variety of exercises. For example, there are tube bands, therapy bands, mini-bands, figure-8 bands, etc. Not only do they come in different shapes and sizes, but they are also color-coded to denote the varying resistance levels.
  • Place less strain on the joints. Resistance bands are just as safe as weightlifting equipment when used correctly. Fitness bands place more tension on the muscles and less strain on the joints. This makes them more joint-friendly than weights and a good alternative for people with or at risk of joint injury.
  • Offer a greater degree of versatility. Unlike many weightlifting equipment, resistance bands can be used to perform exercises in the vertical and horizontal plane. Also, they can be easily combined with other activities such as cardio, stretching, yoga, and Pilates making them great for building flexibility and improving mobility too.

How To Use Resistance Bands Correctly For Maximum Results

  • Ensure you start with a resistance band that allows you to maintain full control throughout the exercise. For beginners, this may involve starting with a lighter resistance (typically 10 to 15 lbs) and then gradually increasing the challenge as you become more accustomed to the intensity of the routine.
  • Form is very important when using resistance bands, just like when weightlifting. Paying close attention to your form can help prevent issues like injury, joint pain, muscle imbalances, and poor gains.
  • One of the advantages of resistance bands is that they promote muscle activity during both the concentric and eccentric phases of muscle contraction. One great way to take advantage of this feature is to utilize routines that involve both muscle shortening and lengthening like the Fire Hydrant and 1-Leg Lift.
  • Resistance bands are quite easy to combine with cardio. You can perform resistance band training on your cardio-off day. Alternatively, you could perform these exercises together with cardio. But perform the strength training first so your muscles do not tire out from the cardio. 
  • Choose the right resistance band for different exercises. For example, booty bands are the ideal fitness bands for our booty band workout because they are thicker and made from a softer elastic material. On the other hand tubular resistance bands with handles make upper-body workouts much easier.
  • Dress appropriately for each workout by wearing breathable, comfortable clothing and sneakers reliable activewear brands like QQQ or CRZ Yoga.
  • Learn how to correctly perform an exercise before adding the resistance band. If you can’t complete one rep successfully with good form then reduce the resistance.
  • When performing exercises that require the fitness band to be anchored ensure that it is properly secured to the anchor points and you maintain a firm grip on the elastic band at all times.
  • Keep a close eye on the condition and integrity of the band and change it once it starts looking worn out.
Booty Activation Workout for Women

Unlock Your Booty Potential

Resistance bands are a knee-friendly way to build your glutes without having to perform squats. They offer versatility, can be used nearly anywhere, and are just as effective as weights when it comes to muscle building. Remember to focus on your form at all phases of the exercise and follow all the tips for using a fitness band safely.

Pamela Reif's Booty Workout with Band
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Sculpt Your Glutes With Ease With this Low-Impact Booty Workout

Booty Workout at Home

Toned thighs, no hip dips, and a firm booty are probably part of your body goals this year. But you have one problem…squats and other high-impact workouts usually wreak havoc on your knees.

This could be due to several reasons like poor form, injury or other underlying conditions. The great thing is that you can use tons of other low-impact exercises to build the booty of your dreams without overstressing your body.

So, let’s take a look at some of these exercises and why you should add these safe booty-building routines to your low-impact workout routine.

Why You Should Take Your Booty Workout Serious

  • Exercising your glutes helps build up other muscle groups, like those of your thighs and lower back. This helps eliminate hip dips and saddlebags, giving you an overall more balanced and aesthetically pleasing figure.
  • Great for weight loss. Your gluteal muscles are a large muscle group and need a lot of calories. Therefore, exercises which involve your glutes are great for weight loss.
  • Improves your posture. Strong glutes are essential for maintaining proper posture. Your glutes work together with the muscles of your lower back to straighten your spine and prevent slouching.
  • Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes can help prevent injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping. 

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Advantages of Low-Impact Exercises

Building muscle involves progressive overload and muscle hypertrophy, so why bother with low-impact exercises? Well, there are several advantages which low-impact exercises offer.

  • Low-impact exercises are safe for almost everyone. They are safer for people with physical conditions that make high-impact exercises difficult. This includes current or past injuries, certain medical conditions, and overweight individuals.
  • Injury prevention. Low-impact exercises are great for injury-prone people because they place less strain on the bones, joints, and muscles.
  • Less recovery time. Since these exercises place less strain on the body, recovery is typically faster. This means you can safely carry out low-impact routines more often than intense workouts.
  • Great for beginners. Low-impact exercises are great for beginners since they’re typically less complicated and physically demanding.
  • Focuses on flexibility. Many of these workouts emphasize flexibility more than physical strength or endurance.

9 Amazing Low-Impact Booty Building Exercises

Here are a couple of low-impact booty exercises that should be a part of your routine.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Hamstring Curl – 30 seconds

This exercise targets your hamstrings and glutes, giving you the perfect bubble bottom.

  • Start in the tabletop position with your hands shoulder-width apart and your fingers pointing forward.
  • Lift your right leg backward, bending your knee and bringing your heel toward your buttocks.
  • Slowly straighten your leg by extending your knee until your foot points straight behind you.
  • Return to the starting position and repeat the motion with your left leg.
  • Repeat this exercise for 30 seconds on both sides.
Grow Your Booty Exercise - Hamstring Curl

2. Donkey Kick – 30 seconds

This exercise is similar to hamstring curls but puts more emphasis on your glutes.

  • Start in the tabletop position with your hands shoulder-width apart and knees hip-width apart.
  • Keeping your knee bent, lift one leg up and back, bringing your heel toward your buttocks and squeezing the glutes at the top.
  • Lower the leg back down without touching the ground and repeat on the other side.
  • Repeat this exercise for 30 seconds on both sides.
Booty Home Workout - Donkey Kick

3. Straight Leg Pulse – 30 seconds

Straight leg pulses are great for your glutes, hamstrings, and core. 

  • Start in the tabletop position on the floor, with your hands directly under your shoulders and your knees under your hips.
  • Lift one leg and extend it straight behind you, keeping it in line with your body.
  • Begin pulsing your leg up and down in small, controlled movements, focusing on engaging your glutes.
  • Repeat this exercise for 30 seconds on both sides.
At Home Booty Exercise - Straight Leg Pulse

4. 1-Leg Glute Bridge – 30 seconds

This exercise is considered low-impact but will make you feel the burn.

  • Lie on your back with knees bent and feet hip-width apart.
  • Lift one foot off the ground and extend your leg at about 30° from the ground.
  • Press through your heel of the foot on the ground to lift your hips about half a foot off the ground.
  • Squeeze your glutes at the top of the movement before lowering back down.
  • Repeat this exercise for 30 seconds on both sides.
Booty Exercise for Women - 1-Leg Glute Bridge

5. Donkey Kick Spider Crunch – 30 seconds

This is a variation of the donkey kick routine which helps add a bit of challenge.

  • Start in the tabletop position and lift one leg up and back into a donkey kick.
  • As you bring the knee forward, crunch it toward your elbow on the same side.
  • Extend the leg back out and repeat on the same side before switching to the other side.
  • Repeat this exercise for 30 seconds on both sides.
Best Exercise to Grow Your Booty - Donkey Kick Spider Crunch
Low Impact Booty Workout at Home

6. High Glute Bridge – 30 seconds

If you enjoyed the 1-leg glute bridges, get ready to step it up a notch with this routine.

  • Lie on your back with knees bent and feet hip-width apart.
  • Lift your hips as high as possible, focusing on squeezing the glutes.
  • Hold the bridge position at the top for a few seconds before lowering it back down.
  • Repeat this exercise for 30 seconds on both sides.
Best Butt Exercise At Home - High Glute Bridge

7. Kickback – 30 seconds

Kickbacks are easy to do and help you concentrate on exercising the muscles at the back of your thigh and glutes.

  • Stand with your feet hip-width apart.
  • Shift your weight onto one leg while slightly bending the knee and extending one leg straight behind you.
  • Keeping your back straight, hinge forward slightly at the hips.
  • Squeeze your glutes and lift your outstretched leg backwards as high as comfortable.
  • Lower the leg back down and return to the starting position.
  • Repeat this exercise for 30 seconds on both sides.
Low Impact Booty Workout for Women - Kickback

8. Outer Thigh Lift – 30 seconds

The outer thigh lift is good for exercising your inner and outer thighs, as well as your glutes. 

  • Lie on your side with legs stacked on top of each other.
  • Lift the top leg straight up toward the ceiling, engaging the outer thigh muscles.
  • Lower the leg back down without resting it on the bottom leg.
  • Repeat this exercise for 30 seconds on both sides.
Beginner Friendly Booty Exercise - Outer Thigh Lift

9. Straight Side Lift – 30 seconds

This is another leg lift that is guaranteed to engage your outer thigh muscles and get rid of hip dips.

  • Stand with your feet hip-width apart and your hands clasped together for balance.
  • Shift your weight slightly onto one leg while keeping the other leg straight.
  • Lift the straight leg directly out to the side, engaging the hip abductor muscles to raise the leg as high as comfortable.
  • Slowly lower the leg back down with control, returning to the starting position.
  • Repeat this exercise for 30 seconds on both sides.
Get Bigger Buttocks With This Home Workout - Straight Side Lift

How To Get the Best Out of Your Bootylicious Workout Routine

Here are a few tips on how to take your routine to the next level.

  • Add a bit of a challenge. There’s no reason you can’t add a bit of intensity to your workout with free weights, resistance bands, and exercise balls. Increasing the intensity causes progressive overload and promotes muscle growth. 
  • Focus on your form. Improper form is more accessible to spot and correct with low-impact exercises since you don’t have to worry about carrying heavy weights or performing complex movements.
  • Proper nutrition. Eating healthy is just as important as exercising. The first step is to decide whether you’re building muscle (which means consuming more calories than you use) or aiming at losing weight (which involves burning more calories than you consume).

Irrespective of which side you’re on, your diet should avoid ultra-processed sugars, refined carbs with empty calories, saturated fats, and excessive sodium. Eat nutrient-dense meals with tons of protein and healthy carbs, but remember to pay attention to portion size and calories.

Also, pay attention to your pre- and post-workout meals by supplementing your routine with energy bars, protein supplements, smoothies, and staying hydrated.

  • Try out shapewear. Shapewear is a type of form-fitting clothing designed to contour the body temporarily. While it might not be a permanent solution, it will help you early on in your fitness journey by boosting your confidence, supporting your posture, and creating a more streamlined silhouette under your clothes.
  • Not warming up properly. Proper warm-ups are just as crucial in low-impact exercises. They reduce the chance of injury, help you practice your form, and get you in the zone before you start your main exercise routine.
  • Be patient. Just like any bodybuilding routine, booty workouts take time and consistency. Don’t expect to see noticeable results until about 4-8 weeks, and this can vary depending on body type, workout intensity, rest, and proper technique.
Exercise For Butt and Hips

FAQs

  • How can I work my glutes without hurting my knees?

Low-impact exercises like glute bridges, donkey kicks, and leg lifts are great ways to build glutes without straining your knees.

  • How often should you work your booty?

You can work on your booty 2-3x a week, but don’t forget to leave at least 24 hours in between for your body to recover.

  • How do strong glutes help knees?

Strong good help stabilize the knees and prevent injury when walking, jumping, or running.

  • How many booty workouts are needed in a day?

Adding one or two booty workouts to your routine is enough for most people. However, for faster results, a dedicated glutes routine like the one in this article is great.

  • Why do knees hurt when squatting?

Knee pain when squatting may be caused by several factors, such as poor form, knee injury, or using too heavy weights.

  • How do you build your glutes fast?

Building your glutes fast involves a dedicated workout, using the correct form, allowing your body to recover, maintaining a healthy diet, and progressively increasing the intensity of your workout.

Key Takeaways for Building Your Bootylicious Workout

Say goodbye to knee strain and hello to toned thighs and a firm booty. Embrace the journey, focus on proper form, and nourish your body with smart nutrition choices. Whether you’re a beginner or a fitness enthusiast, this booty-building routine is your ticket to a stronger, more sculpted rear view.

Low Impact Booty Workout by Pamela Reif