đ Top 7 Glute Exercises to Grow A Shelf
1) Squats target the gluteus maximus, which is the largest muscle in the glute group. They are a great exercise for building overall leg strength and increasing power.
2) Romanian Deadlifts - Romanian deadlifts target the hamstrings and glutes. They help with developing strength in the posterior chain and improving hip mobility.
3) Lunges - Lunges target the glutes, hamstrings, and quadriceps. They can help improve balance and stability while also building strength in the lower body.
4) Glute Bridge - The glute bridge is a simple exercise that activates the glutes and strengthens the lower back and core. It can also help improve your posture.
5) One-legged hip thrust - One-legged hip thrusts are great for isolating the glutes. They can also help improve balance and stability.
6) Cable kickbacks - Cable kickbacks are a great exercise for activating the glutes and improving your hip mobility.
7) Step-ups - Step-ups are a great overall lower body exercise that targets the glutes, hamstrings, and quadriceps. They can also help with improving balance and stability.
Consistency is everything. I promise you if youâre consistent with simply showing up itâs going to be next to impossible for you to fail. I am living proof of that. For years I have consistently shown up to workout about 4-6 times a week unless sick or injured. The results would shock me over time, because little by little your body will start to get more snatched and your mindset will sharpen. Physical activity will help enhance your cognitive function, alertness and athletic performance. So itâs time to get after it and grow.
Feeling in a daze or tired today? Me too. Time to push through. Letâs taco about getting high quality sleep. True story last night I didnât sleep well and couldnât with the massive storm. Pushed my schedule out because I knew my own personal limitations, and personally 4 hours is not cutting it. Getting enough high quality sleep is one of them.
Sleep is crucial for fitness want to know why? Quality sleep is vital for overall health and fitness. During sleep, your body repairs and rebuilds tissues, releases growth hormone for muscle development, and regulates hormone levels. Having a lack of sleep can and usually does negatively impact your muscle recovery, athletic performance, and hinder progress towards your fitness goals. So with that being said I hope you get a good 7-8 hours of good rem sleep tonight.
Renegade Rows are one of my all time favorite exercises. I would recommend using a weight that isnât too heavy due to the fact that youâre going to be straining your upper body and back if you do. So pick one thatâs light to challenging. Make sure to allow the weights to glide up and tighten your core as you do. This movement works many muscles simultaneously and will have you out of breath in no time so enjoy the burn đĽ while it lasts.
Wearing the proper shoes according to the activities or training youâre doing is crucial for many reasons. The obvious reason is it prevents injuries. Shoes are designed for specific activities for example running, weightlifting, cross-training etc.
Improper footwear can lead to pain, discomfort, blisters, calluses, etc. This can also lead to long term, chronic issues such as stress fractures, back pain, shin splints, etc.
Choosing the right pair of new shoes is a a great way to enhance your overall performance when training and ensure that you remain comfortable while embarking on whichever physical activity you choose to do today.
Need more workout motivation? Try working out at a new gym, buying a new workout outfit, or working out with a new gym partner.
Do things that will spice up your fitness life and take you out of a maybe too mundane routine. Just like you would spice up other aspects of your life, the gym is no different. Itâs your time to take inspired action, be your own cheerleader, and make sure you stay accountable to the goals you set forth for yourself. So make sure to do the things that will set you up to succeed in your daily routine so that you donât hit a plateau, you just continue to crush it and score results.
Push ups are a simple yet effective form of exercise that can help you build quite a lot of strength. The specific exercise will target muscle groups, including your chest, shoulders, triceps, and core muscles. I challenge you to do these more regularly because if you do, they will gradually increase your upper body strength. In doing this, it will help increase your overall fitness level and make it easier to move things around and go through your daily activities with ease.
UFC inspired boxing đĽ at the gym is always a great go to. Itâs important to first get your body primed and properly warmed up by stretching and doing some light cardio.
Once youâre warmed up start with some basic boxing drills like jabs, crosses, hooks, and uppercuts to get your heart rate up and work on your technique.
To truly get in the UFC spirit you can also add in some ground and pound exercises. This means youâre going to practice punching a heavy bag or focus mitts while moving on the ground.
Make sure to always wear proper protective gear, focus on your form, and stay hydrated during your workout.
Lifting weights in the gym will help encourage an array of improved health benefits afterwards. For example it will increase your metabolism which will increase the amount of calories you burn when your body is resting.
This is why you feel more energized after a workout and your body is able to metabolize and digest food more effectively when your body is regulated better through daily physical activity and exercise.
This is one of my favorite reasons to lift because I put out a better energy and can eat more as a result of my active lifestyle.
Ready to rock your total body workout?
Here are some top tips for helping to expedite results with thatâŚ
In each session you should be focusing on working all muscle groups, and going one to two reps away from failure.
Consistent total body workouts will help increase your metabolism so that burning fat becomes an easier task, helps with stress management, and overall better quality sleep.
Including more total body workouts is going to help with the fat burning process if that is one of your goals. This gets the whole body revved up and ready to burn fat at a whole new level especially when you add weights into the mix.
Double down on your results and add some total body workouts into your training schedule this week.
Kettlebell swings are an amazing compound exercise for a total body torch kind of movement. It is going to engage your legs, glutes, back shoulders and core.
Explosive movements of swinging the kettlebell requires a lot of energy. This translates into an increased heart rate and improved aerobic capacity. The movement targets the posterior chain, which are known as the muscles on the backside of your body that are often neglected in traditional weightlifting exercises.
So give this one a go and let me know how good the burn feels. đĽ
Active recovery days are essential for maintaining a healthy and well rounded fitness regimen. Having days like these provide an opportunity for the body to rest and recover all while still engaging in some form of physical activity. This may simply look like walking around town in your new outfit of the night.
The mental benefits of active recovery include promoting mental wellness in order to further reduce stress and anxiety, improve mood and focus, and enhance energy levels. So with that being said make sure to step out around town day or night and reach your step count for the day to further your fitness goals.
Exercise will boost your mood by releasing endorphins, which are known as the feel good chemicals in the brain. This is why itâs a great way to start your day. For example, today I was feeling a little off so I decided to go work out, and instantly I felt better and ready to tackle the rest of my day. Now itâs your turn.
The dumbbell hip thrust is a compound exercise designed to target the glutes and hamstrings with the use of weights. It may seem like a simple movement, proper form and weight selection are key to ensure maximum muscle activation.
Adding in dumbbells to this exercise allows for a greater challenge and increased resistance. This will lead to greater gains in strength and muscle mass. So next time you hit the gym, donât underestimate the power of the dumbbell hip thrust in order to build a strong and shapely lower body.
Unleash the power of battle rope, exercising for a full body workout. Embarking on this type of exercise will build endurance, strength, and burn calories like never before.
There are many different effective ways to stretch your arms. If you want to stretch your upper body out before your workout, these are some great ones.
Shoulder Stretch: Begin standing with your feet, shoulder width, apart, place one arm across your chest, using the other arm to gently press your elbow hold for 30 seconds and repeat with the opposite arm.
Tricep Stretch: Standing with your feet shoulder, width, apart place one hand behind your head, then reach your other hand behind your back to grasp your elbow. Slowly pull your elbow towards your head until you feel a stretch and your tricep muscle. Hold for 15 to 30 seconds and then repeat with the other arm.
Time to stretch!! Letâs go.
Letâs talk about the health benefits of a cold bath and what it does for youâŚ
Soothes muscles
Improves circulation
Increases metabolism
Improves breathing
Mood boost
Relieves pain
Reduces inflammation
How does it do this?
The cold water sends many electrical impulses to your brain. They shock your system to boost clarity, alertness and energy levels. Endorphins are released. This process is my favorite because theyâre often referred to as happiness hormones. The effect this has on you will lead to having a more optimistic perspective on life along with an overall improved well being.
Getting my red light therapy action on this morning. Are you ready for a nice reset? If so this will be your new main squeeze to add to your daily routine.
The benefits of using red light therapy are it will reset your circadian rhythm and improve your sleep quality, wound & scar healing, increase your cognitive abilities, reduce inflammation, great for anti- aging, improves muscle recovery and physical performance. The list goes on⌠try it out and let me know how it goes. There are also more portable versions you can get for more convenience, but how cool is this red light therapy tent!?
Sometimes you have to get your steps in via strutting around the mall. Itâs a fun way to browse and sometimes something special will catch your eye. Itâs ok to mix fitness with a little self lovinâ and treat yourself right. With that said Iâm going to keep on steppinâ to reach my 10k steps for the day⌠hope you are too.
SWEATđ§ SUNSHINE âď¸ & SEROTONIN đ
This is the ultimate trio for improving your mental health and getting your body summer time swimsuit ready.
Sunlight exposure, particularly in the morning can help regulate your circadian rhythm and improve your overall sleep quality. What this will do is have a direct effect to enhance your cognitive function and attention throughout your day.
So now you know how to start your day if you would like to wrap up your night in a more peaceful way when youâre off to dream land. đ´
Sometimes you have to stop and appreciate how far youâve come along your journey. Make sure not to overwhelm yourself with unnecessary pressure. You are doing great and just have to remain consistently showing up for yourself so you can put your best foot forward in all that you do.
Are you ready to crush it today?!
đ§ Get that top notch drip.
Get you some high quality H2O. Cue in water boy here lol has anyone seen that movie?
Consuming high-quality water is better for hydration versus poor quality, water can disrupt the natural balance of fluids in your body, which can lead to dehydration.
Having clean water can help with weight loss and improved brain function. Dehydration can cause fatigue and brain fog, while drinking high quality water can improve focus and mental clarity.
High quality water can also improve your overall skin health and give you that glow factor. It can help keep your skin hydrated and help reduce the appearance of wrinkles and other signs of aging.
So the next time you think about getting just tap water, think about how much more pure it would be if you opted for a better quality brand or even got a water filter. The more you know, the more youâll glow.
Beach Body Ready Barbell Workouts
Letâs talk about what kind of exercises you can do in order to feel best about yourself in your swimsuit when you hit the beach.
Bent Over Rows for your back
Bench Press for your chest
Deadlift targets your glutes
Bicep Curl targets your biceps
Hip Thrust targets your glutes
Overhead Press works your shoulders
Squat improves leg strength
Give these a try to get that body ready for your bikini or swim trunks. Ready⌠go!
The Russian Twist move is such a great core exercise. It targets, multiple muscles, including your abdominal muscles, lower back and obliques. It improves your core stability as well as balance.
The twisting motion of the Russian twist can help improve spinal mobility, and reduce the risk of injury. If youâre anything like me, and experience back pain sometimes doing this move will improve your posture and help prevent lower back pain.
Give it a go and let me know if you enjoyed this one. âđ˝
Here are 3 basic yet effective glute exercises that can make for a great workout⌠since today is leg day.
1) Squats- stand with your feet shoulder width apart, sit back and down as if youâre sitting in a chair, cue the egg chair behind me lol. Next lower your body until your thighs are parallel to the ground.
2) Lunges- Step forward with one leg and lower your body until your front thigh is parallel to the ground and rear knee nearly touches the ground.
3) Hip Thrusts- Sit on the ground with a weight or barbell across your hips, so your back is pressed against it. Lift your hips off the ground, next squeeze your glutes at the top and holding for a second before lowering back down.
Happy Motherâs Day to all of the amazing moms out there. Hope you got the chance to get some steps in and enjoy this precious weekend for all that it is. Cheers to a great weekend and even better week ahead. Make sure to plan your week out right so you can put your best foot forward tomorrow.
đ¨ If youâve had a long week or 4 in a row like I have then cut yourself some slack and relax a bit. Enjoy time with friends and family. Life is all about enjoying the sweet little moments. This weekend Iâm still knocking out a little bit of work, and cardio by getting some steps in. However definitely scaling back several notches to allow my body to rest and recover. I hope youâre doing the same. Live, let go a little and relax. đ
A dumbbell renegade row is a strength training exercise that primarily targets the upper back, shoulders, as well as your core muscles. To properly perform this movement, you were going to do the following:
1) Start in a high blank position with a pair of dumbbells in your hands on the ground, shoulder distance apart.
2) Keep your head, neck and spine in a neutral position, and tighten your core as you drive one dumbbell up towards your rib cage.
3) At the top of the movement, pause, then lower the dumbbell back to starting position.
4) Repeat on the other side, keeping your hips stable and your body still.
Continue alternating sides for the number of reps or time you wish to complete and there you have a completed set of dumbbell renegade rows.
Thereâs an array of benefits to using a cable pulley system while working out such as it provides constant resistance throughout the range of motion youâre performing, which helps in building muscle strength and endurance.
It is known to improve overall stability, which would benefit your core muscles. It also will have a positive impact on improving your coordination, and balance.
Cable systems are suitable for people at all fitness levels ranging from beginner to advanced making it an ideal workout for anyone ready to train.
Time to warm up!
There are so many ways you can warm up your body before the gym or work out. My go to are some planks or squats that help fire up your body, and elevate that heart rate. Itâs simple yet effective and doesnât require any equipment. So with that being said, letâs bring it on down to the floor and knock out some planks together. I am for 30 seconds to 1 minute at a time. Ready, set, GO.
