9 Non-Boring Butt Exercises To Enhance And Shape Your Booty

We all know and love the basic squat. Although it’s a legit way to work that back, this move alone won’t get you to your dream butt. Of course, squats engage the glutes. But compound movements such as squats and lunges train more of the quads, lower back, and hamstrings, so they won’t automatically result in greater glutes.

To achieve your best possible butt, you’re better off mixing things up. Train…with about 10 different glute exercises that isolate the muscles by working them from various angles.

Let’s round out your booty routine, shall we? Try these moves! Oh, and good luck sitting down tomorrow.

1. Single-Leg Glute Bridge:

How to:

• Lie on your back with your knees bent and the soles of your feet on the floor.
• Extend one leg.
• On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can.
• Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. Hydrants With Leg Extension:

How to:

• Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
• Keeping your knees bent at a 90-degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side.
• Pause before you bend your knee again and bring your leg back to starting position to complete one rep.

3. Rainbows:

How to:

• Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.
• With a pointed toe, extend your right leg and reach the foot toward the ceiling.
• Slowly lower your leg to tap the floor.
• Squeeze your glutes as you lift your leg back to starting position, then lower your leg to tap the floor about a foot to the left of your kneeling foot.
• Return to starting position to complete the rep.

4. Curtsy Lunges:

How to:

• Stand with your feet hip-width apart and your hands pressed together at chest level.
• Keeping your hips square, step your left leg diagonally behind you and bend both knees at a 90-degree angle, keeping the knees behind the toes.
• Pause, then press into your right heel to return to standing position as you extend your left leg into a side kick.
• That’s one rep.

5. Heel Lifted Sumo Squat:

How to:

• Begin with your feet slightly wider than shoulder-width apart, toes pointed outward.
• Lift your left heel.
• With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance.
• Pause, then press into your right heel to stand up into the starting position to complete one rep.

6. Bear Plank Leg Lifts:

How to:

• Begin in a plank position with your shoulders stacked above your wrists and your body in a straight line between the top of your head and your heels.
• Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt.
• With a flexed foot, squeeze your glutes and raise your right heel toward the ceiling as high as you can.
• Pause, then bring your right knee back to meet your left knee to complete one rep.

7. Single-Leg Dead Lift:

How to:

• Stand on your right foot with your left leg bent in front of you, knee at hip height.
• Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend your left leg straight out behind you.
• Pause, then return to starting position with control to complete one rep.

8. Sumo Squat To Calf Raise:

How to:

• Begin with your feet wider than shoulder-width apart, toes pointed slightly outward.
• Keeping your knees over your ankles and chest high, bend your knees until your thighs are parallel to the ground.
• With control, raise one heel as high as you can without compromising your form.
• Release it to the floor, then repeat on the opposite side to complete one rep.
• Continue to alternate sides.

9. Squat To Sumo:

How to:

• Begin with your feet wider than shoulder-width apart, toes pointing forward.
• Keeping your knees behind your toes, sit your hips back into a squat.
• Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat.
• Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse.

Sources and References included in this article – Gym Guider

This VEGETABLE Diet Will Help You Burn Up to 15 lbs in Just 1 Week (Safe and Natural!)

That’s right, this simple diet plan will help you lose up to 15 lbs in just 1 week. You just have to follow the simple instructions and get ready to be amazed by the results. Ladies and gentlemen, you’ll be shocked when we tell you that we’re talking about the super-healthy cucumber.

A quick question before we start – did you know that cucumber is in the top 5 most cultivated vegetables in the world? The answer is yes and cucumber is in the 4thplace. We all love cucumbers. Why – well, because they are 94% water and they will keep us hydrated. Cucumbers also have vitamins and are very low on calories – just 16 calories per 1 cup.

Ladies and gentlemen, the main ingredient in this diet is the super-healthy cucumber. Just follow this simple diet plan and lose weight much faster.

NOTE: this is a meal plan for 1 day. Follow this plan for 1 week and then take 1 week break.

• Eat 2 eggs (boiled) and a cucumber salad for breakfast.
• Eat 1 apple between breakfast and lunch.
• Eat cucumber salad and 2 slices of whole wheat bread for lunch.
• Drink a cucumber shake between lunch and dinner.
• Eat a fruit salad for dinner.

And now, we’re going to show you how to make the best cucumber shake and cucumber salad. First, let’s start with the cucumber salad. You just need 3 simple ingredients – cucumber, 200 ml yogurt, 1 onion and a pinch of salt. Peel the cucumber and slice it well. Slice the onion. Add the yogurt and mix well. Salt to taste.

How to make the best cucumber shake – you’ll need 1 apple, 1 cup of spinach, 1 cucumber, 20 gr almonds and ginger. It’s very simple, just put the ingredients into a blender and blend well. Enjoy your shake.

Ladies and gentlemen, this amazing shake is loaded with:

• Vitamin A
• Vitamin B
• Vitamin C
• Vitamin E
• Vitamin K
• Iron
• Magnesium
• Calcium
• Fiber

One last thing – always use organic vegetables. It’s very important for your health. Don’t forget to drink plenty of water and hit the gym at least 3 times a week. Thanks and enjoy your day.

Sources and References included in this article – The Shamanist

Women Are Putting Cabbage Leaves on Their Breast (The Reason Behind It Will SURPRISE You!)

Can I ask you something? Ladies and gentlemen, did you know that many women in American and European countries are using this amazing and very useful method (cabbage leaves on breasts)?

The answer is YES, many women put cabbage leaves on their breasts. Take a look at the article below and find out more about this method.

Cabbage leaves are used to reduce breast swelling and relieve the pain and discomfort that breast feeding a baby can cause. This method is also very helpful in soothing the pain and stress caused by wearing an uncomfortable bra.

According to the experts, cabbage leaves have the same properties as magnets – they pull out all the diseases and ailments from our bodies. This means that if you are breastfeeding and you put cold cabbage leaves directly on your breasts, it’s not only soothing, but it can help alleviate your breast pain and swelling.

DIRECTIONS:

• Put the cabbage in the refrigerator for 1 hour.
• When it’s cold enough, peel off the outer layer of leaves, and throw them away.
• Pull off two of the inner leaves to use.
• Wash these two inner leaves in cold water.
• Note: make sure that they are clean and free from dirt, pesticides, and residue.
• Cut the stem of the leaves so it can fit properly on your breasts without covering the nipples.
• Place the clean, cold cabbage leaves on your breasts.
• Now, you need to wrap the leaves around your breast, but leave your nipples exposed.
• If you keep the leaves off of your nipples, it will help the skin around your nipples to stay dry and intact.
• Leave the leaves on for 20 minutes or until they become warm.
• Remove them from your breasts.
• Repeat as necessary.

Ladies, this is very important for you to remember – if you are still breastfeeding and you want to use cabbage leaves to help decrease breast swelling and relieve breast engorgement, you should stop this treatment once you notice that your breasts are feeling better, and the swelling is gone.

Thank you for your time and don’t forget to share this article with your friends and family. Thank you and have a good one.

Sources and References included in this article – Healthy Life Tricks

SWALLOW THIS, FALL ASLEEP ALMOST INSTANTLY, STAY ASLEEP, AND WAKE UP REFRESHED

Millions of people worldwide face sleeping issues every single night. Millions of people suffer from insomnia as well, and it negatively affects their everyday life.

However, you should not despair if you are one of them, as there is a completely natural remedy that will restore your sleep and will help you wake up fresh and in a good mood.

This miraculous recipe contains only three natural ingredients. Its preparation is fast and easy, and it will make you sleep like a baby!

Ingredients:

• ¼ teaspoon of raw honey
• 1/8 teaspoon of sea salt
• 1 tablespoon of coconut oil

All of these beneficial ingredients are extremely effective as they will relax your mind a body. Moreover, their combination will reduce the effect of spikes in cortisol, which is what impedes your ability to sleep and wakes you up during the night.

Preparation and use:

For best results, you should consume this powerful mixture at bedtime.

There are two ways to consume it:

Option 1:

Mix the coconut oil and honey and then add the sea salt. Stir and take a spoon of the mixture. Then, drink a glass of water.

Option 2

You can also consume the raw honey and coconut oil separately, and then drink a glass of water. Afterward, add the salt in a glass of water and drink it as well.

In case you wake up during the night, take this sleeping remedy again, and you will fall asleep again in less than half an hour.

Despite being sweet, honey does not raise the sugar levels, and it helps you fall asleep easily. Moreover, it provides the needed amount of liver glycogen storage for the brain, while its lack leads to increased secretion of hormones by the adrenal glands, like stress hormones, cortisol, and adrenaline. When in high amounts, these hormones cause sleeping issues.

On the other hand, coconut oil energizes the body and provides a feeling of satiety, which will help you avoid the hunger in the morning. It will also prevent blood sugar levels spiked during the night, which is the main reason why we wake up.

The salt will also help you lower the stress hormone levels and will provide energy.

Source: (news-actual.com)

Only 2 Cups A Day For 1 Week And Your Stomach Will Be 100% Flat – Results Guaranteed!

This recipe is for all lazy persons who wish to get a flat stomach in short time without gym or exercises.

Ingredients required:

• 1 cup grapefruit juice [If you do not have grapefruit, you can take orange or pineapple juice]
• 2 tsp apple cider vinegar
• 1 tsp Honey
• Mix all of them in a glass and your FAT- BURNING DRINK is ready!

How to consume:

Take this beverage before lunch or supper, for 7 days or up until you see improvements in the midsection, and after that duplicate the treatment for another 7 days.

One serving of grapefruit has just 53 calories and about 2 grams of fiber. A research study has actually likewise found that consuming half a grapefruit before every meal can lead to greater weight loss in dieters.

Apple cider vinegar promotes digestion, it likewise decreases the quantity of time that fats stay in the gastrointestinal system. It is essential that your body gets a possibility to eliminate crucial nutrients from your food, and conditions that contribute to diarrhea can be life-threatening.Only 2 Cups A Day For 1 Week And Your Stomach Will Be 100% Flat – Results Guaranteed!But at the exact same time, it can be unhealthy to have food remain in the intestines for too long. If fats present longer than necessary throughout food digestion, more fats will be taken in.

Source: (slimgig.com)

5 Best Exercises For Burning Belly Fat For Men

A flat belly is a badge of honour. It’s an outward sign that you keep fit and watch what you eat. And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury.

That’s because the dozens of muscles between your shoulders and hips are involved in every movement you do.

To create a lean, rock-hard waist you need to start with the right moves, says former Men's Health Fitness Director BJ Gaddour.

1. Burpee

If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise – which entails going from a pushup position to a jump and back to a pushup position – hits every muscle from head to toe.

In fact, a recent study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.

O IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward into a pushup position, perform a pushup, and then quickly reverse the movement and perform a jump when you stand. That's 1 rep.

2. Mountain Climber

Think of the mountain climber as a moving plank. You perform a mini crunch when you explosively draw one knee into your chest.

What makes this move so difficult, however, is that your core has to work overtime to keep your body stable and straight every time you lift a foot off of the floor, according to Gaddour.

“You can also do it interval-style, making it a serious conditioning move to ramp up your heart rate and burn a ton of calories,” he says. For example, do as many reps as you can for 20 seconds, rest for 10 and repeat for 4 minutes.

DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.

3. Kettlebell Swing

The kettlebell swing might be one of the best calorie-torching exercises of all time.

“In order to propel the heavy ball of iron, you need to engage big fat-burning muscle groups like your glutes, hips, and quads,” explains Gaddour.

The explosive nature of this movement skyrockets your heart rate right away, but it also hammers your core.

“The momentum of the bell at the top of the swing will try to pull you forward, so you have to clench your abs as if you were performing a standing plank,” says Gaddour.

DO IT: Bend at your hips and hold a kettlebell with both hands at arms length down in front of you. Rock back slightly and “hike” the kettlebell between your legs.

Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Reverse the move between your legs and repeat.

4. Medicine Ball Slam

If you haven’t used a medicine ball since high school, you’re missing out. “Your core is your centre of power, so performing explosive movements like the med-ball slam requires all the muscles between your neck and your hips to work together,” says Sean De Wispelaere, an expert coach for Men's Health.

And if you pick up the pace and propel the ball with more power and velocity, you’ll elevate your heart rate and burn some serious belly flab, he says.

You don’t even need to increase the weight. A 3-kilo medicine ball will work just fine if you go hard and push yourself.

DO IT: Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.

Hold the ball above your head with your feet shoulder-width apart. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.

5. Dumbell Overhead Lunge

Add a dumbbell overhead during a lunge, and you suddenly have a core chiseler.

“As the load shifts with every rep, all of the muscles in your torso need to work together to keep the weight directly above you,” says Tony Gentilcore, strength coach at Cressey Performance.

The move engages your back and butt, too, because hunched shoulders and weak glutes also contribute to a bulging belly.

DO IT: Grab a pair of medium- to light-weight dumbbells. Press the dumbbells overhead so your palms face each other. Be careful not to scrunch your shoulders up by your ears.

Step forward into a lunge position, pause, and then bring your back leg forward to step your feet together. Alternate legs as you walk forward.

Image  : (pinterest.com)

Source : (menshealth.com)

5 Great Hacks to Get Whiter Teeth at Home

Are you frustrated because your smile is not that perfect and good-looking as you may have thought? Well, there is nothing to be ashamed of as this thing sometimes happens and the white teeth can turn yellow. Let’s see why.

The enamel which has the role to protect your teeth breaks down because of your diet. In addition, consuming alcohol in excess and smoking have great impact on the color of your enamel and its protective barrier.

Even though the market offers you so many whitening procedures, they may seem quite expensive for your budget and sometimes they can damage your enamel instead of strengthening it. You can focus on natural ways of whitening your teeth. They are both safe, healthy and they can offer you a beautiful and charming smile. In addition, they are easy to apply and you can relax while following them.

Baking soda is one of the best remedies used in maintaining the oral health. There are various ways in which you can use baking soda. You can combine it with your toothpaste and brush your teeth as usual. Add some toothpaste on the brush and pour on top some baking soda, then brush.  Repeat this procedure two times a week.

You can also use baking soda as a mouthwash. Combine 1 cup of water with 1 ½ tbsp. of hydrogen peroxide and 1 tbsp. of baking soda. Use this remedy to wash your mouth after brushing and repeat two times every day.

Another ingredient that has whitening properties thanks to the citric acid it contains is lemon juice. Squeeze some lemon juice and soak a cotton ball for a couple of minutes, then rub this remedy on your teeth and do 2 or 3 repetitions every 5 minutes. Eventually wash your mouth with cold water. Repeat daily for positive results.

In spite of being so tasty and good for your general health, apples can also help you whiten your teeth. They are rich in acid and fiber, two ingredients that clean your teeth. Take an apple and eat it just as such. Do not slice it. It is this simple.

Oils are another effective remedy that help you restore the whiteness of your teeth. Oils can have both effects: on one hand oily foods lead to yellow teeth, but on the other hand, oil can whiten your teeth.

For instance, coconut oil contains high levels of lauric acid, which will decolorate your enamel and eliminate the dental plaque. At the same time, it protects and hydrates your gums. Take 1 tbsp. of coconut oil in your mouth and move it for about 15 minutes, then brush your teeth as usual.

Another beneficial oil is olive oil. It has other properties than simply season your salad: protect your teeth and gums. Dip a cotton ball 1 tbsp. of olive oil and apply it on your teeth, then let the remedy action for 5 minutes. Eventually, brush your teeth as regular and repeat the procedure every morning.

As vitamin C is very important in strengthening your teeth, strawberries can help you remove the dental plaque from your teeth and make them whiter. We bet you love strawberries, so it won’t be difficult to use this remedy. All you have to do is mash some strawberries and then rub the resulting paste on your teeth for about 5 minutes. Wash your mouth with tepid water and make sure you follow this remedy two times every day.

Traditional approach for whitening the teeth

1. Apart these natural remedies, you can also use some traditional herbs which managed to clean people’s teeth since ancient times.

2. Basil leaves maintain the color of your teeth. Simply chew the leaves and you will soon see a difference.

3. A not very tasty ingredient is charcoal. However, it can whiten your teeth. The only disadvantage it has is that it can damage your enamel, so a lot of attention must be paid if you use it.

4. Dental plaque can also be cleaned with twigs of margosa. All you must do is rub the herb on your teeth.

5. We are sure that after following these tips and tricks, you will enjoy your smile and you will know to show it more often in public. No more embarrassment.

SOURCE