Category Archives for "Fitness"

At Home Glute & Leg Workout for Women

Brazil Butt Lift – The Ultimate Glute Workout Program

The Brazil butt lift program is a home workout program which an instructor by the name Leandro provides live demonstration of the various exercises focused on the butt region. The workout program is explained through a DVD and hence can be done at home at our own convenience and most of the exercises are in the form of dance steps that you can easily pick up with a few practice.

Since the workout is in dance steps they are really enjoyable and motivating. The trainer provides detailed instructions and the exercises make the butt really feel the workout and hence tone them up to a perfect shape. In fact the workout tones the entire lower area and abs thus providing the most desired lower body shape.

The exercises in the work out program make the butt tighter and firmer and also burn fat around the region thus providing a perfectly shaped lower body to flaunt with. You would actually feel the calories burning while doing the exercises. The workout program also helps lift up sagged and loose butts. Whatever shapes the butt is in whether sagged, fat or flat, nice round and firm butt shape can be attained through this workout program.

The workout program also helps in slimming down along with making your butts in proportion to the rest of the body. The workout DVD is available online and those who have purchased the DVD have provided positive reviews and were also able to achieve the desired results faster than they have thought of. Great workout program that can help women attain a perfect butt.

Save This At-Home Glute Workout Plan

Glute Stretch Exercise

Glute Stretch exercise is an easy and powerful training that you can do at home. This workout will help you to increase both the flexibility and the strength of your hip and your glute muscles of your both left side and right side. The total amount of time required for this training is ten minutes where you do ten reps for each side of your body and each rep takes 30 seconds.

Please do the following steps exactly as written to get the best results of this training:-

  • First you should lie on your back on flat area and you should make sure that both of your legs are in flat position. Also you should blend your right knee a little bit.
  • Next you should move your left legs on the air and make it perpendicular to the floor.
  • Now carefully lower your left leg to the right until it touches the floor. Both of your legs now should be perpendicular to each others and both of your legs should touch the floor. Also your lower back should be touch and pressed into the floor.
  • You should now hold your left leg and keep your body in this position for 30 seconds. You can keep your left leg in this position by holding it with your right hand or you can gold it with a towel.
  • While you are holding your left leg you should feel a moderate stretch over your glute and your hip on your left side.
  • Repeat the previous steps for the other side where you should do ten reps for each side.

There are many other exercises for the glute and hip muscles that can help you to increase your body fitness, but this is a very effective and easy one.

Gluteboost Program – Accelerate Your Results

After having followed so many glute workout programs without noticeable results, I started doing more research and found out that I wasn’t eating enough of the ‘right food’ to grow the glute.

We want to grow the muscles in the butt, so we put in that hard work, only to know that the dream bubble butt would’ve been ours had we known this little secret of eating the right food at the right amount.

This is where Gluteboost program is such a life saver; no need for guessing and doing the mistakes ourselves to find out what works.

Here’s the link if you want to check out the before and after photos of the success stories.

I recommend you get started with the Gluteboost Glute Enhancer Booty Dream Bundle program !



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Do Daily Quick 30 minute Workouts

If you’re new to exercise or looking for a basic, straightforward way to get started in a fitness program a 30 min workout can get you started. This is the perfect program for you. Both aerobic and anaerobic exercise can be performed for 30 minutes. Those who want more are encouraged to exercise longer or supplement their routine with additional cardio programs such as walking.

The challenge for right now will be to physically exercise for 30 minutes a day. Even twenty minutes of exercise three times per week will put you way ahead of someone with no exercising what so ever.

A good recommendation is to do a exercise programs five times per week; at thirty minutes a day for better results. As always, before starting any exercise plan, consult with your physician. If you are not doing any exercise right now, start out slow & easy. Then latter on you can start out moderately and exercise with caution don’t over do it.

The easier it is to exercise, the more likely people are to stick with an exercise program. Here is a example for a quick 30 min workout, after work or before you can take a 30 min walk around your neighborhood or park. I know some friends who on their lunch break they take a walk around their building where they work at for 30 min.

Do try some light stretching exercises before and after your walk/run sessions, to reduce muscle tightness and increase your range of motion.

Later try to dedicate yourself every day for at least 30 minutes instead of 5 days a week.

Bottom line is, if you want to continue to see results, you have to increase your exercise as you become stronger. If you can`t go outside try an exercise bike or treadmill. Treadmills have a variety of benefits that other types of exercise or outdoor walking may not be able to provide.

For example if you got yourself on a schedule for a 30 min walk or jog 5 days a week and it started to rain or snow that can throw you off your schedule but with your treadmill you can always stay on schedule for your workouts. Under these conditions, treadmills provide a safer and more convenient option for exercise.

30 minutes for ladies

There is a women’s fitness center that provides a total body workout called Curves. Curves offers a 30-minute workout that you only have to do three times a week. The Curves program was created specifically for women to fit their busy schedules and the half-hour program is enough for most women. That why so many women are finding 30-minute exercise program Curves to be the answer they are looking for.

So whatever kind of 30 min exercise you choose men or women the importance is never give up and never go back to your old ways of non exercising at all!

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How To Tone Legs Fast

One of the biggest indicators that you are truly healthy, trim, slim, and in great shape are your legs. Sure, many guys focus on building up their biceps or putting in the work on benches to develop nice pecs (chest muscles), but what’s the point of going through all that effort when your legs are flabby?

If you want to develop an overall ‘fit’ look, you need to make sure your legs are toned. This might seem like a lot of work to many people. Some people automatically imagine sweating many hours on the treadmill and catching their breath as they run mile after mile. The good news is that it doesn’t have to be be intense.

You don’t have to break out in a sweat thinking about all the hard work you need to do to make sure your legs are toned. When figuring out how to tone legs fast, keep the following suggestions in mind. They are not only actionable, they are also practical. You don’t need to spend a ton of money to achieve toned legs. Still, figuring out how to tone legs fast is all about realizing that some techniques work better for you than others. It is a good idea to try these suggestions and see which works best in your particular set of circumstances.

Do leg stretches

Many people who are trying to figure out how to tone legs fast often overlook the power of stretching when it comes to fine toned legs. When you do leg stretches carefully and correctly, you deliver precisely to the areas of your legs where they are needed. Remember that toning is all about emphasizing or enlarging muscles and thinning out fat. When you do leg stretches, you are stressing out the muscles of your legs so they bulk up.

However, the secret to this particular approach to leg toning is to make sure you do the right stretches. Figure out which areas of your legs are most flabby and start with stretching exercises for these areas.

One more thing: when figuring out how to tone legs fast with leg stretches, you have to be in it for the long haul. You can’t just do some stretches and stop. You have to start and keep going. Most importantly, you have to scale up your stretching with time.

At first, you might only stretch a few parts of your legs a few minutes. Later, you need to scale things up to the point where you are stretching almost all parts of your legs and you are doing so for an extended period of time. The best part with scaling up your leg stretches with time is you get used to it and all these stretching don’t feel like a hassle.

Cardiovascular exercises like jump ropes or jumping jacks will tone legs fast

As mentioned above, when figuring out how to tone legs fast, you have to remember that stretching and exercise focus on increasing your muscles or increasing definition. To tone your muscles, you also have to thin out the fat. A key way to do this is to do cardiovascular exercises.

Why do these activities help? Well, your body is a calorie burning machine. Everything you do with your body, from eating to breathing to blinking and all points in between requires energy. You eat energy in the form of calories. To fuel your body’s activities you have to eat enough calories. Otherwise, your body will look to burn your stored form of calories-fat-to compensate for the calories you’re missing because you’re not eating enough calories.

Clear so far?

Jump rope and jumping jacks fit into this equation because if you these activities, you increase the rate in which your body burns calories. Assuming that you don’t compensate for your increased activities by eating calorie-dense food like Big Macs or potato chips, your body is forced to burn the ‘lost’ calories in the form of converting your fat stores into energy.

When this happens, the fat deposits covering your leg muscles thin out and you become more toned. Too many people trying to figure out how to tone legs fast don’t get the importance of cardiovascular exercise.

Do High Intensity Interval Training Runs

If cardiovascular exercises tend to take too long for you or you are a busy person and need a faster way to dial back your muscle’s fat covering, you should try High Intensity Interval Training (HIIT). This is a great way to burn lots of calories within a tight time frame.


With HIIT, you can devote less time to working out. Also, you get to rest in between intervals. Despite all these, you can still burn tons of calories. How?

In the active intervals, you do high intensity workouts. For example, instead of running 10 kilometers a day, you can cut it back to maybe 5 kilometers but in between 500 meters of walking, you can run as fast as you can until you’re almost out of breath or you almost black out. In other words, you push yourself to the limit in between the resting intervals. When measuring calories lost, HIIT tends to produce greater calorie burning than regular workouts.

Get your legs massaged

Another way you can approach the question of how to tone legs fast is to focus on massage. Massage, like stretching, targets certain muscle groups in your legs. When you target the right groups, you can get enough tension that it can help tone up your legs. Don’t get too excited though.

Since you’re not applying as much pressure as when you are actively exercising your legs, leg massage takes a bit longer to get your legs tones. Nevertheless, this approach is still effective. It just takes a bit more time and, of course, costs quite a bit of money.

The great thing about figuring out how to tone legs fast is that there are many ways you can go about doing it. Depending on your budget and your time available, you can try the different options above so you can enjoy great looking legs in no time flat. Make sure to pick the solution that best fits your particular needs and situation.

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How To Get A Bigger Butt Fast And Easy

Getting a curvier butt is not easy, however it is possible to do so. A lot of people you talk to will tell you that it is not possible to get a bigger butt. They are wrong, they say that it is genetic to have a big butt.

I am going to say that I don’t think that this is the case. I really do think that you can gain a larger behind if you carry out the right things, that is even if you don’t have much down there in the first place.

So what do you have to do to grow your butt? What do you have to do to get the butt of your dreams? Well there are few things that you could do, one of the things is to exercise in a certain way.

Plyometric exercises is a short fast burst of exercise that strengthens and grows your muscles. The butt muscle is very large so you have to work it really hard for it to grow.

It is believed that squats are the most effective way of exercising the butt muscles. I don’t think this is actually the case. They do make your butt bigger if you do them properly.

There are quite a few other exercises that work just as well as squats or even better.

If you want to get the kind of butt that people are jealous of. A big round butt like Kim Kardashian then follow this exercise program:

Now if you want results overnight then you need to create the illusion of a bigger butt, here are my 4 best tips to make your booty pop.

4 Quick Ways To Make Your Booty Pop

Most women can only dream their butts could be half the size of J Lo’s or Kim Kardashian’s. The bad news is, this extra cushion doesn’t come naturally to all of us.

Some have to work at it and use enhancements and tricks to fake the appearance of a larger, firmer and rounder behind. If you want to know how to get a bigger buttocks fast, here are 4 things you can use to play up the illusion.


There are two types of skirts to look for when trying to emphasize your bottom half. The first is a pencil skirt, as it hugs your hips and bum and follows the curve of your thighs before narrowing at the knee.

This type of skirt is the best weapon to have for a smokin’ behind. The second alternative is a straight skirt, which is similar in shape, only it does not narrow at the knees.

However, it is better suited for those who are extra curvy as it is better at containing the thighs than a pencil skirt.


It seems corsets have been used forever to shape and re-figure women’s bodies. A corset can make you appear slimmer and shapely. It also provides a great deal of support for your breasts and back.

This timeless garment, once worn strictly as underwear is skillfully crafted to hold you up in the right places and ensure everything is where it should be.

Cinching it tight will add even more shape and further accentuate your cleavage due to the extra tension. Not only that, your waist will appear smaller than it really is, and lo and behold, your booty will look a lot bigger!


Do you want to know a little known secret on how to get a bigger buttocks fast? It’s called a butt bra! Believe it or not, there are actually bras made for your fanny instead of your breasts.

Just like push up bras, these bras, which you wear on your hips provide you with that extra lift to give you what nature didn’t.

They usually hook in around the front, with straps that run under your butt cheeks and come with different lift options. You can go from a little “pick me up” to va va voom, pump me up!”


If heels are your thing, sporting them will make your tush perkier as well as encourage butt-emphasizing posture. High heels, even as short as three inches will make you stand up straighter and push your fanny out slightly, making it appear more prominent.

On the other hand, the higher and skinnier the heel, the more pronounced your bum will look. So strap on those babies and strut your stuff!

Although you weren’t born with it, you still have a few tricks up your sleeve. With these 4 tips, you now know how to get bigger buttocks fast. Combine these tips with booty exercises and you’ll get great results. So what are you waiting for? Stop dreaming and start doing!

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Six Pack Abs For Women – Get Rid of Unwanted Belly Fat

Getting rid of unwanted belly fat will not only help you flatten your stomach and enable you to work towards getting six pack abs, but researchers have found that doing so is one of the most important steps a woman can take to stay healthy.

Besides, getting six pack abs ultimately lends itself to better sex appeal. With a combination of good nutrition, exercise and physical training you will be well on your way to getting rid of unwanted belly fat.

Proper nutrition is essential

It’s important to realize that you are what you eat. In fact, eating fast food all the time may not affect you today but you are slowly setting yourself up health risks later on in the future.

Your daily nutrition should include consumption of fruits, vegetables, lean meats, whole grains and nuts. This will ensure that your body is receiving essential nutrition for maximum growth.

Exercise your entire body

While you shouldn’t expect to get six pack abs overnight, you can realistically begin to see results as you stay consistent with your workout schedule.

Rather than focusing on specific abdominal exercises, it is recommended to do full body exercises including cardiovascular and light weight training. Doing this will enable you to tone your entire body thus giving you even better results.

Focus on specialized ab training

Toning down your entire body will make it easier to lose any unwanted belly fat that you may have. A great way to get started in getting a flatter stomach is do some of the exercises below. One of the most important aspects is to never give up and stay consistent with your routine.

Lets get into some great six pack abs for women exercises, starting with…

The Lying Leg Cross Over

With this exercise, you’re definitely gonna feel the burn in your abs and get them looking the way you’ve always wanted.

The steps for this exercise are:

  1. Lay on your back with your hands behind your head holding onto something that is stable. You’re doing this to keep both shoulders on the floor while doing this exercise.
  2. Having both legs straight out in front of you, swing the right leg over the left leg and as far to the side as you can until its nearly as high as your head, keeping it close to the floor.
  3. Go back to the beginning position and then do the same movement with your left legs, and be sure to keep the knees locked out and legs as straight as you possibly can.
  4. Do this exercise for 10 to 14 repetitions in under 50 seconds.

Remember to inhale as you swing the leg and exhale as you lower it.

This is most definitely a great six pack abs for women exercise, and another one is……….

The Double Leg Cross Over

This is an exercise that is somewhat different than the one above. Its gonna take focus to do this exercise because you’ll have to do each rep fully and perfectly to get the most out of it.

The steps to this exercise are:

  1. Lay flat on your back with your hands firmly behind your head holding a stable object. You do this for the same reason stated above.
  2. With both your legs straight out in front of you, swing both your legs as far to the right side as you can until they’re nearly as high as your head, keeping them close to the floor.
  3. Return to the beginning position, and then do the same movement for the left side.
  4. Try and do this exercise for 10 to 14 repetitions in under 50 seconds.

A quick tip for this exercise is to keep the knees locked out and the legs as straight as possible, and inhale as you swing the legs and exhale as you lower them.

Six pack abs for women can be accomplished with proper nutritional plans and a consistent workout routine that focuses on the entire body while strengthening your abdominal core. Before getting started, it is recommended that have a guide that details the entire process. This will enable you to get much better results in a quicker time frame.


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8 Exercise Tips to Burn Fat Fast

Are you looking for that jump start to rev your metabolism and get you swim suit ready?

The following eight tips will improve your workouts and ignite your metabolism.

Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises.

Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises.

Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.

When focusing on improving body composition, you can’t worry about detail exercises, so you should use exercises that’ll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load.

One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats.

That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.

A good rule of thumb is to use lifts that will allow you to use the most weight.

These will have a systemic effect on your body that’ll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.

Perform either non-competing muscle group training or antagonist training.

Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise

Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back).

The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

This design can be a huge advantage in your mission to burn fat.

If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps.

Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly.

High reps for tone and fat loss is the big Kahuna of all training myths!

Somehow the aerobics, yoga and Pilates community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging.

On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance.

If you believe this, you probably still believe in the Tooth Fairy! Just follow this plan to lose weight and get curves in the right places.

5. Rest only 2-3 minutes between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated.

In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement.

However, if your first exercise is a fairly “easy” exercise, like lat pull downs, you might only wish to wait 2-3 minutes before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises.

Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises.

Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.

7. Perform Total Body Workouts

First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn’t train that way and you shouldn’t either.

The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary.

Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle.

The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance.