Overhead presses, lateral raises, and rows are just some of the simple exercises that can help build stability in your shoulders. By engaging in regular resistance training for your shoulders, specifically your deltoids, you can help remain functionally fit. Your deltoids are the rounded muscles that cover your shoulder joint. Spending time strengthening your deltoids can not only help you develop shoulder strength and mass, but also increase stability, which reduces the risk of injury. 

Lateral Raise

Overlooking the medial deltoids is easy to do, as traditional “push” and “pull” lifts target anterior and posterior deltoids. Lateral raises can help round out your shoulder workout by engaging the middle deltoids that work to stabilize the shoulder. To do this exercise:

• Grab a set of dumbbells and stand with your feet hip-distance apart and arms by your sides. Your palms should face inward. 
• Stabilize your core and raise your arms to about shoulder height, maintaining a slight bend in your elbows. Make sure the weight is not too heavy that it causes you pain in the shoulder joints. 
• Pause for a second at the top and lower your arms slowly. Complete three sets of 10 reps. 

Front Raise Pull-Apart

This exercise calls for a resistance band and is a two-part shoulder exercise that engages all three heads of the deltoid: the posterior, anterior, and medial. Here’s how you do it:

• Grab a large resistance band of your desired tension and loop it under the arches of your feet, which should be hip-distance apart. 
• Stand up straight and hold the other end of the resistance band with your hands about shoulder-width apart. 
• Keep your core engaged as you lift your hands to shoulder height, keeping your arms straight. It’s totally fine if you bend your elbows a little. 
• From this position, keep your arms straight as you pull the band apart and bring your arms slightly out to the sides. Pause for a second and then draw your arms inward and lower them to the starting position. Complete three sets of 10 reps. 

Overhead Press

According to research, the overhead press activates the anterior and medial deltoid more than other popular shoulder exercises. You have the freedom to use a barbell or dumbbells, but using a barbell can help you lift heavier loads with more stability. To do the exercise:

• Stand up straight with your feet hip-distance apart. You can be seated on a shoulder press bench with a barbell, seated under a Smith machine, or holding two dumbbells in front of each shoulder. Your elbows should be out to the sides. 
• Keep your core engaged and spine straight as you press the dumbbells or bar overhead to straighten your arms. 
• Pause for a second before lowering the weight to the starting position. Complete three sets of 10 reps. 

Face Pull

This is another exercise that calls for a resistance band, but you can also do this with a cable machine at the gym. The banded face pull works to enhance stability and strength, especially in the posterior deltoids. To do the exercise:

• Secure your resistance band to a pole or stationary object and ensure that it is eye level. 
• Grab the other end of the resistance band with your hands, ensuring they are shoulder-width apart. Keep your arms straight and step back until there is tension on the band.
• Keep your core engaged and pull the band back toward your face, squeezing your shoulder blades together. 
• Hold for a second and then return to the starting position. Complete three sets of 10 reps. 

Bent-Over Row

Engage your upper body, core, and your shoulders with the bent-over row exercise. Leaning forward requires strength and stability in your core and lower back, while the rowing motion activates your upper- and mid-back, shoulder, and arm muscles. To do the exercise:

• Grab a pair of dumbbells and hold them by your sides as you stand with your feet hip-distance apart. Face your palms toward your body. 
• Hinge at the hips, pushing your butt back and lowering your chest so that your torso is at a 45-degree angle. 
• Drop your arms down toward the floor and then pull the dumbbells toward you, keeping your elbows close to your body.
• Pause and then slowly lower the dumbbells back down. Complete three sets of 10 reps.

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To this day, people will swear by sit-ups as the one move that will help them achieve a washboard stomach. Now, it’s time to take your ab workouts to another level and leave sit-ups in the back of your closet in case of a rainy day. This is because recent exercise physiology studies have found that abdominal strength comes from various core movements. Don’t believe the studies? Even the U.S. Army is phasing sit-ups out of their Army Physical Fitness Test!

Sit-ups also impose large compression forces on the spine, which can lead to injuries. That is especially true if you don’t have the strongest back, or if you are experiencing soreness. Another downside to sit-ups is that they do not work your entire group of core muscles, whereas midline exercises do. Additionally, many popular ab exercises, like sit-ups, overwork the hip flexors, which can worsen lower back pain. The following ab exercises are far more effective at developing a six-pack, and they also benefit your back. 

Reverse Plank

When you do this exercise correctly, it engages your abdominal muscles, glutes, hamstrings, and lower back. Sit up straight with your legs extended in front of you. Place your hands on the ground by your hips and engage your glutes before lifting your hips toward the ceiling. Press into your heels to help elevate your body until it is a diagonal line from your head to your toes. Look toward the ceiling and breathe deeply. Hold for 10 to 20 seconds before resting. Rest and repeat for a total of three times. 

Standard Plank

The plank is a standard core isometric exercise that contracts muscles without movement. Recruiting all the major midline muscle groups, the plank strengthens the core and encourages better spinal alignment. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and knees under your hips. As you step your feet back to stand on your toes, engage your core and press your palms firmly into the ground. Do not sag your hips, or you will ruin the exercise. Keep the body in a straight line and hold the position for 15 to 30 seconds. Rest and then repeat two more times. 

V-Ups

Unlike sit-ups, V-ups do not only target the upper abs; rather, they work all of your major core muscle groups. Lie flat on your back with your arms overhead. Engage your core as you lift your legs up while simultaneously elevating your upper body off the ground to reach for your toes. Ideally, you form a “V” shape with your body during this exercise. Lower yourself back down after trying to touch your toes and then complete a total of 10 reps. If you cannot do a V-up, do a hollow-body hold, during which you engage your abdominals to lift your feet and arms about six inches off the ground. Hold for 10 to 20 seconds and then rest. Whichever you do, complete a total of three sets. 

Stability Ball Knee Tucks

Not only does this target the lower abdominal muscles, but it also engages your chest, shoulders, and glutes. Think of this exercise like a plank, only your feet are on a stability ball and then you tuck your knees toward your chest. To begin, place your hands on the ground shoulder-width apart and step your feet onto a stability ball behind you. Your shins should be resting on the ball. Draw your knees toward your chest by engaging your lower abs and then extend your feet back behind you. Complete a total of three sets of 10 reps. 

Side Plank

The side plank is another static plank variation that targets the oblique muscles. Lie on your right side and place your right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. Hold for 15 to 30 seconds and then rest. Complete a total of three times.

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Welcome to our upper body strength workout! Today, we’ll target your arms, shoulders, chest, and back. Grab your dumbbells, and let’s get started!

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Standing core exercises are a good addition to your routine. They’re beginner friendly and most importantly, they can improve posture and balance!

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With so many skin care products on the market today, choosing the right ones can be very difficult. It’s hard to know which ones are synthetic and which ones are natural. Even the “natural” and “chemical-free” products can contain harmful ingredients. Most products have the potential to benefit your skin, but natural, homemade skin care products are often the better choice. 

It is very difficult to trust products that have a long list of ingredients, especially if you can’t pronounce them. A product may claim to be “natural” or “organic,” but a lot of greenwashing occurs in the beauty industry. That means a company uses misleading labels and language, environmental imagery, or hidden tradeoffs that makes it seem sustainable and natural. In fact, a product can claim to be natural even if it only has a few natural ingredients. A drop of essential oil can make a product natural. These products may also contain ingredients that are not certified natural or organic. 

For those reasons and and more, we encourage people to make their own beauty products when possible. Consider the following reasons to make DIY skin care products. Let us know if you agree or disagree in the comments below. Have you made your own products before? We’d love to hear from you, especially if it was a recipe that we posted!

Better For The Environment

Natural skin care products are simply better for the environment than synthetic alternatives. Synthetic chemicals can harm animals and plants that they come in contact with. If those synthetic chemicals seep into the ground, they can wreak havoc on surrounding ecosystems. The manufacturing of traditional skin care products can also lead to environmental pollution. Companies need to extract certain ingredients, such as aluminum or lead, in order to make products. DIY skin care products don’t need mining or manufacturing because they use simple, natural ingredients. 

You Decide What Goes Into The Products

When you make your own skin care products, you know exactly what goes into them. If a body butter recipe contains shea butter, almond oil, coconut oil, and some essential oils, you know that there are no other fragrances, stabilizers, or chemical additives. Using natural ingredients on the skin helps reduce the risk of common skin reactions that can result from chemicals in skin care products. 

Learn What Works For Your Skin

As previously mentioned, store bought skin care products contain a long list of harmful ingredients. That can make it difficult to determine which ingredients are the best for your skin. The great thing about DIY skin care products is that you can customize them with ingredients that your skin needs. Cater to your skin type or skin condition/ailment to boost the overall health of your skin. You can also research which ingredients have the best compounds, vitamins, and other nutrients that benefit your skin type. 

Streamline Your Routine

Homemade skin care products contain simple ingredients, but they don’t just serve one purpose. What we mean by this is that a facial lotion can double as a deodorant. Homemade shaving cream may also serve as a post-shower moisturizer. Sometimes, you can even use raw ingredients, like shea butter, on their own to help improve skin barrier function and promote hydration and moisture. 

Manufacturing Doesn’t Harm Animals

A lot of big skin care manufacturers continue to test their products on animals. This is a detriment to the wellbeing of animals that receive testing. Fortunately, not all skin care product manufacturers use animal testing, so no harm is done to living beings. These are the more ethical companies that don’t contain a lot of synthetic materials. If you are against inhumane treatment of animals and testing, natural DIY skin care products are the way to go. 

They’re Easier On The Skin

Synthetic skin care products are very harmful to certain skin types. Ingredients in those products can cause swelling, redness, rash, itchiness, or a serious allergic reaction. Look out for paragons, sulfates, synthetic dyes, propylene, petrochemicals, triclosan, and more. You don’t have to worry about that when you use DIY skin care products. Natural ingredients don’t contain chemical irritants and instead of being detrimental to the skin, they actually nourish it.

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Remember the days when going to the gym was a regular occurrence? Those were fun, right? You know what wasn’t fun? Waiting for people to finish with the equipment you needed to use to complete your workout. There’s one piece of equipment that put an end to all of that waiting: the kettlebell. 

For the average home gym, the kettlebell is the perfect piece of workout equipment. There’s no need for benches, elaborate dumbbell sets, plates, barbells, pulley systems, or squat racks. The kettlebell is perfect for full body circuits that tone the major muscle groups. 

While the exercises in this article will help tone your entire body, it’s important to accompany them with a clean diet. Eating the right foods will take your body to the next level, just like the following exercises. 

#1: The Kettlebell Swing

If there’s one exercise to know how to do with a kettlebell, it’s this one. It works the core, glutes, legs, shoulders, abs, and back. Start with your feet shoulder-width apart and hold the kettlebell with both hands between your legs. Hinge at the hips and bend your knees slightly. In one powerful motion, press your weight into your heels and swing the weight upwards to shoulder height, thrusting with the pelvis. Don’t lift the weight with your shoulders. Drop it back down and repeat this swinging motion, engaging the glutes throughout. The motion of this exercise is mainly driven by the glutes as you thrust forward, so keep that in mind. 

#2: Goblet Squat

Stand with your feet hip-distance apart and point your toes slightly outward. Invert the kettlebell so that the bulbous part is facing up. Grab the handle with both hands and hold it close to your chest like a goblet. Squat down and engage your lower abdomen to protect your lower back. Squeeze your glutes and drive through your heels to return to the starting position. 

#3: Kettlebell Push Press

This is an explosive move that helps to tone the traps, triceps, and deltoids. It also works to build core stability. Stand with your feet hip-distance apart and hold the kettlebell in your right hand at chest height. Hold your left arm out to the side or keep it down and relaxed by your side. Lift your chest, keep your back straight, and lower into a subtle squat, but only a couple inches before exploding upward, extending your right arm above your head. Your right bicep should be by your ear. Finish your reps and then repeat on the other side. 

#4: Russian Twist

It’s all about the abs and obliques with this exercise! Take a seat, no literally, please take a seat on your buttocks to start the exercise. Sit with your knees bent and your feet pressed into the floor in front on you. Hold the kettlebell with both hands by your right hip. Contract your abs as you twist toward the other side, bringing the weight with you. Try to tap the kettlebell on the floor each time you twist. 

#5: Bent Over Row

When engaging in this exercise, proper posture and form is key because you don’t want to injure your back. Stand in a lunge position with your right leg out in front and bend your right knee slightly. Keep your chest up and back straight as you lean forward at an angle to be in line with your back leg. Hold the kettlebell in your left hand and pull it back, drawing a line with your elbow as the guide. Your upper arm should be in line with your back, engaging your back to hold the weight. Return to the starting position in a controlled manner; you don’t want to release the weight. Repeat on the other side once you finish your reps. 

#6: Kettlebell Offset Squat

Stand with your feet shoulder-width apart and hold the kettlebell in a rack position with your right hand at shoulder-height. Extend your left arm out in front of you and lower into a squat, engaging your glutes and core. While down in the squat, make sure that your back is straight and that your knees don’t extend beyond your toes. Drive through your heels to return to the starting position. Finish the reps and then repeat with the other hand holding the kettlebell. 

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If statistics serve us, it’s safe to say that the holidays are not kind to your waistline. In times of stress, which is fairly common during the holidays, many people resort to food for comfort. Are we right or are we right? It’s too easy to find comfort in food, especially when holiday treats and sweets attack you from all angles. 

The holiday season is fast-paced, what with shopping, end of the year projects, travel, and coordinating with family. Even though the holidays involve a lot of family time, functions, gatherings, parties, and more, it’s still important to carve out a portion of your day for physical activity. If you don’t feel safe heading to the gym or it’s too cold to exercise at an outdoor gym or outside, engage in the following exercises that you can do no matter where you spend the holidays. 

Push-Ups

You can do push-ups anywhere, no matter if you’re in a basement, on top of a mountain, or in your grandma’s living room. The push-up is a great upper body workout that engages your chest, shoulders, triceps, and core muscles. Start in a plank position with your legs extended back and your hands on the ground directly beneath your shoulders. Engage your pectorals and shoulders and lower your body down until it’s hovering above the ground. Press back up to the starting position, keeping your body in a straight line the entire time. Complete three sets of 8-10 reps. 

Side-Ups

These are wonderful for the obliques, which don’t receive the attention they should. Lie down on your right side, stacking your left leg on top of your right. Place your right forearm on the ground perpendicular to your body. In one motion, press up into a side plank position, squeezing your right oblique, hip, glute, and shoulder all at once. Hold at the top for a split second and then lower yourself back down. Complete three sets of 10 reps per side. 

Bodyweight Squats

Whether you need to break up your at-home work life or work off some extra holiday sweets that you put away, squats are the answer. Start by standing with your feet shoulder-width apart. Keep your back straight as you squat down until your thighs are parallel to the ground. Make sure your knees don’t extend over your toes, engage your glutes, and drive through your heels as you return to the starting position. Complete three sets of 10 reps per side. 

Shoulder Taps

This takes the plank to another level! The most important thing to remember is to engage your core to prevent rocking from side to side. Start in a plank position and widen your feet so that they are shoulder-width apart. Keep your core engaged to stabilize your body as you bring your right hand to your left shoulder to tap it. Return it to the ground and then repeat with your left hand to your right shoulder. Complete three sets that last 20 seconds each. 

Lunges

This is the final workout that will propel you through the holiday season. It’s a great exercise because it engages your leg muscles, glutes, and core. Start in a standing position with your feet hip-distance apart. Step your right foot forward and plant your foot on the ground. Bend your legs and make sure that your right knee doesn’t extend beyond your toes. Your left knee should kiss the ground. Don’t bounce off your left knee because that increases risk of knee injury. Squeeze your right quadriceps and glutes as you press back to the starting position. Repeat on the other leg. Complete three sets of 8-10 reps per leg. 

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The six-pack is the holy grail of fitness. Something magical happens when you look at a person with chiseled abs. How do you get abs of steel? As with toning the rest of the body, the recipe is simple: eat a healthy diet, drink less alcohol, do ab workouts, and engage in light cardio exercises.

In your quest to have a shredded abdominal area, you inevitably strengthen your core. A strong core can help you improve balance, overall strength, and reduce your risk of injury when performing other exercises. The core includes all the muscles that exist between your chest and hips. When you do an ab workout, you engage your rectus abdominis (the six-pack muscles), your transverse abdominis (muscles that wrap around your stomach), and your obliques (the side abs that assist with rotation).

The abdominal workout sequence in this article will engage all of these muscle groups to help you tone and strengthen your core. You’ll definitely feel the burn in your core so make sure to stretch after your workout. 

Plank

This is the go-to core workout that demands engagement from your entire abdominal area. Start in a kneeling position with your toes tucked. Walk your hands out until your legs are extended. You should be balancing on the balls of your feet and your hands, which should be directly under your shoulders. Engage your abs, glutes, thighs, shoulders, and chest to keep the body in a straight line. Hold this pose for 30 to 60 seconds and then rest for 15 to 30 seconds. 

Bird Dog

This exercise forces you to work on stability, which means that you have to engage your core to avoid twisting and rocking. Start in a tabletop position with your hands under your shoulders and knees under your hips. Engage your core as you extend your right arm in front of you and left leg in back of you. Pause in this position for half of a second and then draw your right elbow and left knee into your torso. Repeat until you complete 8-10 reps and then repeat on the other side. 

Russian Twist

This exercise focuses on working the obliques, but you still need to engage your abdominals. Sit down on your mat and lean back until you feel that your abs are engaged. Extend your legs up into a shallow “V” for a more intense workout, or bend your knees and hover your feet about six inches above the ground. Bend your elbows out to the sides and clasp your hands together over your chest. This is the starting position. Rotate your torso to the right side and reach your elbow back as you twist. Try your best to keep your core and legs stable. Rotate back to center and then to your left side in one fluid motion. Continue rotating back and forth for 10 reps per side. 

The V-Up

Get ready to feel the burn! Start by lying on your back with your legs extended. You can keep your arms by your sides or extend them overhead. In one movement, engage your core and lift your legs and upper body into a “V” shape. To make it more difficult, reach your fingers all the way to your toes instead of bringing your hands by your calves. Complete 8-10 reps. 

Bicycle Crunch

This is one of the most effective moves for your obliques and rectus abdominis. Lie flat on your back and place your palms behind your head with your elbows out the sides. Keep your legs extended out in front of you. Contract your abs and lift up slightly as you twist toward your right, while you simultaneously draw your left knee in. Your right elbow and left knee should almost meet. Return to center and repeat on the other side. Complete 10 reps per side. Make sure that you reach you elbows toward your knees and don’t simply bend your knee all the way in because that is an ineffective way to do this exercise. 

Leg Raises

Lie down flat on your back with your legs extended and your arms by your sides. Engage your lower abdominals and raise your legs until they are in a vertical position. The most important thing during this exercise is to keep your lower back flat on the ground. The way you do that is by holding in your lower abdomen the entire time. Lower your legs down slowly and then continue the leg lifts. Complete 10 reps. 

You can start with one time through this circuit and then advance to two or three times through the circuit for an intense ab workout. 

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You’re never too old to get into strength training. Even if you’ve never exercised a day in your life and you’re 57 years old, you can start developing strength for a healthier body. While aerobic and flexibility exercises are beneficial, strength training helps keep the body functional. Women over 50 tend to lose one percent of muscle mass each year, but strength training can help them to preserve muscle tissues. 

After the age of 30, the body has to work hard to build and produce bone. As you age, you lose bone mass much quicker than your body can produce it. Bone loss accelerates during menopause, increasing a woman’s risk of osteoporosis. You don’t have to let statistics dictate your future, though.

Benefits Of Strength Training After 50

Strength training is not just about biceps and quads, ladies. The primary reason to engage in strength training is to reduce the body’s risk of injury. When women engage in strength training exercises after age 50, then can experience higher bone density, decreased body fat, reduced risk of chronic disease, and better muscle mass. You won’t be flexing like the hulk, but you can dramatically improve your physical health, stability, balance, coordination, and more. The best part is that you can easily do strength training exercises at home!

Squats

Squats are life, ladies, and you need them to increase lower body strength. Stand up straight with your feet shoulder-width apart. Make sure that your toes, knees, and hips are facing forward. Bend your knees and sit your butt back as if to sit on a chair, ensuring that your knees don’t go beyond your toes. Once your thighs are parallel to the ground, engage your glutes and drive through your heels to return to the starting position. Complete three sets of 10-12 reps.

Forearm Plank

The forearm plank takes the stress off your wrists, but you have to engage your abdominal and lower back muscles to maintain a straight line from head to toe. Start by lying face down on the floor. Before you press up into a plank, make sure that your elbows are directly underneath your shoulders and nestled close to your sides. Tighten your abdominals as you press up, keeping a straight line from your head to your feet. Don’t let your body sag towards the ground. Hold this pose for 30 seconds. If this pose puts too much stress on your elbows, drop your knees to the ground for a modified forearm plank. 

Bird Dog

The bird dog is a classic pose in yoga, but this exercise calls for more movement than the static yoga position. This exercise helps you enforce core stability. Get into a tabletop position on your hands and knees. Make sure your knees are below your hips and your hands beneath your shoulders. Extend your right arm out in front of you while simultaneously extending your left leg backward. Both your right arm and left leg should be in a straight line. Fight the urge to twist or lean to one side as you hold for one second before returning to the starting position. Do this for 10 reps before repeating on the other side. Complete three sets of 10 reps per side. 

Chest Fly

More often than not, women have underdeveloped chest muscles. This is because most women focus on lower body exercises. To begin the chest flies, you’ll need a pair of light dumbbells (5 to 10 pounds is sufficient). Lie flat on your back on a mat and bend your knees, keeping your feet flat on the ground near your butt. You can also do this exercise on a bench if you have one. With one weight in each hand, extend your arms up towards the ceiling. Slowly but surely, open your arms out until your wrists are almost touching the floor (or in line with your chest if on a bench). Engage your chest muscles to return your arms back to the center position. Complete three sets of 10 reps. 

Modified Push-Up

The push-up, regular or modified, helps to strengthen your pectoral, shoulder, and abdominal muscles. Begin this exercise by getting into a tabletop position, exactly how you did for the bird dog exercise. Tuck your toes under so that the tops of your feet are flat on the ground. Lean forward ever so slightly, tighten your abdominal muscles, and slowly lower yourself toward the floor. Keep your elbows close to your sides throughout the motion. Once you chest is hovering above the ground, press back up to the starting position. Complete three sets of 10 reps. 

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Go to any fitness Pinterest board or look at the most popular online workout videos for women and you’ll notice one thing: it’s all about the butt. On top of that, try to count the amount of fitness “gurus” and influencers on Instagram showing how to do butt exercises. All of this information can be overwhelming, though, and you may not know which exercises are best for a shapely booty.

The gluteus maximus, gluteus medius, and the gluteus minimus are the muscles in your butt. Not only do they help stabilize your pelvis, but they also keep your knees and hips aligned. Weak gluteus muscles make it difficult to go up stairs, walk, stand, have proper posture, or engage in numerous activities.

The common sedentary lifestyle, which involves hours on end in a seated position, the gluteus muscles start to shut down. If you don’t regularly exercise those muscles, you may experience back pain or an inability to workout out properly. All of this is to say that butt workouts are very important. The following exercises are very simple and can be done from the comfort of your home.

Pop Squat

Stand upright with your feet together and hands at your chest. Jump your feet out to the sides (a little wider than shoulder-width apart) and squat down, engaging your glutes as you bend both knees. Your thighs should be parallel to the floor in the squat position. Tap the ground with your right hand and extend your left arm behind you. Jump back to the starting position and immediately jump back down into a squat, this time touching the ground with your left hand and extending your right hand behind you. Continue to alternate which hand touches the floor with each squat. Complete 3 sets of 10-12 squats.

Reverse Lunge

Start in a standing position with your feet hip-distance apart. Engage your core and step back with your left foot, landing on the ball of your foot with your heel off the ground. Bend both knees until your left knee kisses the ground. Try not to bounce off the ground with your knee because you don’t want to injure it. Push off the ball of your left foot and engage your right glute and thigh as you return back to the starting position. Now step back with the right foot and repeat the lunge motion. Continue to alternate legs. Complete three sets of 8-10 reps per leg.

Lunge Pulses

Get ready to feel the burn! Step into a lunge position and keep your back knee a few inches above the ground. Make sure your front knee doesn’t pass your toes. Keep your core and glutes engaged as you pulse up and down a few inches. Do not raise up completely. Stay in this low position and continue to pulse up and down for 20 seconds. Rest for 10 seconds and then repeat on the other leg. Complete 2 more sets.

Side Step Wide Squat

Start in a standing position with your feet hip-distance apart. Hold your hands at chest height and step your right foot out to the side. Hinge at your hips and sink your butt back into a wide squat. Engage your glutes and return to the starting position. Do three sets of ten reps per leg. Do all your reps on a single side and then follow on the other side.

Glute Bridge

Lie face up and bend your knees, keeping your feet flat on the ground with your heels about six inches from your butt. Place your arms by your sides with your palms facing down. Engage your hamstrings and glutes as you lift your hips toward the ceiling. When you reach the top, hold the position for a second before returning to the floor. Complete three sets of 12 reps.

Romanian Deadlifts

Start in a standing position with your feet shoulder-width apart. Raise your arms in front of you, extending them out so they are parallel to the ground. Keep your legs slightly bent, hinge at the hips, and push your butt back a little as you lean forward. You essentially create a right angle with your body at the middle point of the movement. You should feel a little tension in your hamstrings. Contract your hamstrings and glutes and return to the starting position. Complete three sets of 10 reps.

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