Even though many women want to develop their lower body, it’s unfortunate to see so few women utilizing the exercises shown by research to be the most effective at gaining muscle and strength.
As always when we want a super-efficient workout with proven results, we turn to the experts. Meet American Council of Exercise trainer Niki Klasnic who shares her favorite at-home fitness routines with her nearly 400K Instagram followers, and created this special butt workout for Women's Health.
For seriously toned buns, do three rounds of this routine twice a week.
Rowing those calories away.. FEEL THE BURN!
Everything grilled is better!
Even superfoods can use a boost. These easy additions and subtractions can transform three of your everyday go-to meals—smoothies, sandwiches, and salads—into nutrient powerhouses.
When the original supergreen crashed on the scene, everything was kale, yeah! But since it’s been added to everything from smoothies to brownies (note: this is not a thing people, stop it!), we don’t blame you if you’re saying kale, meh.
But its superstar status isn’t for nothing. “What makes kale so great for you is that it is loaded in vitamins like A, K, C, and Bs that help to keep your bones healthy, eyes healthy, boost your immunity, give you energy, and fight off free radicals in the body that cause damage and premature signs of aging,” says Brigitte Zeitlin, R.D., owner of BZ Nutrition. “Plus, it is a great source of minerals like manganese, copper, calcium, and iron—all important when it comes to keeping your muscles healthy and bones strong.” It’s also chock full of filling fiber.
Because you don't have to go without flavor to stay healthy.
That said, it’s just as important to down protein at breakfast: Unlike carbs, “our bodies can’t store protein, so it’s important to work it into every single meal,” says Karen Ansel, R.D. What’s more, this cell-building macronutrient is key for preventing mid-morning hunger pangs. “When you eat protein your gut releases satiety hormones that tell your brain that you're full and have had enough to eat,” she explains.
Brigitte Zeitlin, R.D., recommends aiming for at least 15 grams at your first meal of the day to stay full, focused, and satisfied until lunch. Here are a few simple swaps, additions, and tweaks to increase your morning protein intake.
It is very important to make sure your body has proper recovery time!
Who doesn't love an oreo milkshake
Check out these simple life hacks that are promised to make your complex life much easier. You will surely ask why didn't you knew it earlier.
While breasts themselves don't contain muscle, there are muscles behind them—and exercising them can make all the difference.
Your habits outside of the gym are just as important as your mileage on the treadmill. If you do any of these habits, you may be affecting your health and workout in the long run.
Life is all about little tips and tricks and here are some of them that will help you to make it much easier.
Bloated? Try these snacks to help alleviate bloating! But while some foods bring on the bloat, others can tame it. Foods high in water, healthy fats, and gut-loving probiotics can help banish bloat for good. "Probiotics are good bacteria that help restore balance in the gut, which in turn will help regulate digestion and fight against unwanted bloating," says Lisa Moskovitz, R.D.