Category Archives for "Fitness"

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.