5 Great Workouts For A Sexy Butt

5 Great Workouts For A Sexy Butt. When your fitness goal includes having a sexy butt, you need to make sure that you’re selecting exercises that target the glutes and upper thighs. Choosing the right exercises will help to guarantee greater muscle mass and toned muscles in your butt.
Before you spend your money on a fitness DVD that claims to target your butt, you should take a look at these five glute exercises that you can try out today! Here are our top five exercises for a sexy butt.


Squats are, by far, the most effective exercise when it comes to building your glute muscles. That’s because squats require a ton of effort from your quadriceps, glutes, adductors, and hamstrings to get the full range of motion.
When you’re doing squats, the most important things you have to remember are to keep your feet flat on the floor, keep your feet about shoulder-width apart, and lower yourself only to about a 90-degree angle. Squats can be performed as body weight exercises or you can use dumbbells, barbells, or kettlebells to add some resistance and build greater muscle.

Donkey Kicks

Donkey kicks directly target the glutes and the hamstrings, which is the perfect combination of benefits when you’re looking for a sexy butt. When you perform donkey kicks, you’ll be on your hands and knees and extend one leg backward as far as possible.
To get more out of the exercise and increase your chances of building a sexy butt, you should make sure that you’re extending your focus on the extension of the leg. To add resistance, you can actually attach a resistance band to your foot as you extend your leg.


Deadlifts are one of the most popular exercises when it comes to building the lower body and core. Unlike many lower body exercises, deadlifts specifically target the glutes, which makes them incredibly useful when it comes to building a sexy butt.
This exercise is performed with any type of weight, starting with the weight in front of you with your knees bent, extending to a standing position, and returning to your original position. You can obviously increase the intensity and the chances of building additional muscle in your glutes by adding weight to your barbell, dumbbell, or kettlebell.

The greatest part about adding lunges to your resistance training routine is the fact that you’ve probably already done them before. Standing upright, you’ll place one foot on the floor in front of you, bend your knee to a 90-degree angle, and then return to a standing position.
Lunges can be performed without additional weight or you can implement dumbbells, resistance bands, kettlebells, or barbells. Additionally, you can swap out regular lunges and replace them with walking lunges or even step-ups.

Single-Leg Hip Bridges

Single-leg hip bridges don’t require any type of equipment, but that doesn’t make them any less effective in your trek to a sexy butt. You’ll begin by lying flat on your back on the floor, planting one of your feet while the other is extended straight out in front of you, and then pushing off the floor with your planted foot.
This exercise helps to isolate the gluteus muscles and can be performed for several repetitions at a time before switching to the other side.

Final Thoughts

Reaching a point of having a “sexy butt” isn’t all that difficult, but you do need to put in a little time and effort to guarantee progress. At the end of the day, the only way you’ll achieve the look that you’re looking for is by actively making an effort to reach your goal.

5 Key Ways Exercise Lowers Chronic Stress

5 Key Ways Exercise Lowers Chronic Stress. As great as it would be to live a life without any type of stress, it just doesn’t seem possible anymore. As soon as one source of stress seemingly fades away, another always seems to rear its ugly head. And suddenly we can talk about chronic stress.
Though it’s not always possible to remove yourself from the sources of your stress, there are several steps you can take to limit the effect that your stress has on your life. One of the best methods of reducing the amount of stress in your life is exercise!
Here are five ways that exercise can help lower the impact that stress is currently having on your life!

Exercise Releases Endorphins

When you participate in physical activity, your brain naturally releases the “feel-good hormones” known as endorphins. According to the Mayo Clinic, the release of endorphins from your brain during exercise naturally improves your mood and can also help to reduce physical pain within the body.
Endorphins are so powerful that the effects that they can cause in the brain are comparable to those of hardcore drugs like morphine. That explains why the effects of endorphins are also referred to as a “runner’s high.”

Exercise Shifts Your Focus Elsewhere

Sometimes the best way to relieve the stress that you’re currently experiencing in your life is to focus your attention elsewhere. When you’re not actively thinking about the stress, it’s less likely to impact you both emotionally and physically.
By participating in some type of physical activity that you enjoy, you’ll be able to take your mind off of your current stressors and focus on the workout you’re doing. When you intentionally place a focus on your exercise performance, you’ll be more successful in your workout while simultaneously being less stressed.

Exercise Helps to Reduce Anxiety

According to the Anxiety and Depression Association of America, the natural endorphins and other psychological and physiological effects that occur during exercise can help to promote an anti-anxiety effect. In addition to having less anxiety, you’ll also be able to improve your mood in general.
When you exercise and reduce the amount of anxiety that you’re experiencing throughout your day, you’ll also be more likely to get a good night’s sleep at the end of the night. With better sleep, you’ll have better focus and less stress come the next morning.

Exercise Can Improve Your Mood

When you consider the release of the endorphins that occur during exercise, you’ll understand why exercise can help to boost your mood, even when the stress in your life seems unbearable. Mood improvement will allow you to focus on the positive aspects of your life and reduce the attention you give to the stress you’re experiencing.
One of the greatest methods of reducing stress is simply not letting it bother you, which is obviously easier said than done. Yet, a positive attitude encouraged by exercise can help to reduce the effects of stress.

Exercise Burns Energy

When you’re exercising, you’re burning calories, but you’re also helping to burn off whatever energy your body has left over from the day. This can help to physically tire you out and reduce the mental stress that you’re experiencing.
Most importantly, having less energy means you’ll be more likely to be able to fall asleep at night. If chronic stress frequently keeps you up at night, exercise might be the perfect way to improve your sleep quality and your fitness.

Final Thoughts

Exercise isn’t just great for the physical body. It also has the potential to completely overhaul the functioning of your brain to boost your mood and reduce the stress that you’re experiencing in your daily life. Exercise won’t entirely remove your stress, but it’ll make it much easier to deal with.

4 Fun Ways To Get Off The Couch

4 Fun Ways To Get Off The Couch. I don’t need to spend any significant amount of time harping on the importance of physical activity and avoiding a sedentary lifestyle. You are probably well aware that, without physical activity, you will not enjoy the maximum quality of life otherwise available.

Here’s the thing though, most advice pertaining to getting off of your couch and getting moving is all about getting into the gym and pumping iron. Every fitness plan promises to “build this amount of muscle” or “melt away this number of pounds in no time.” While you probably do not mind the idea of either of these things, the odds of you sticking to something you do not enjoy long enough to reap any benefits is slim to none.

Exercise does not have to be the primary variable in a situation. Although intense, focused workouts are certainly more challenging and probably beneficial, any time you get your body moving for an extended period of time, you are exercising.

The focus of this article will be to discuss four ways that you may not have considered that will cause you to get out of the house and get your body moving the way it was intended!

Try Your Hand At Martial Arts

If I asked you to describe some of your favorite movie scenes of all time, I can bet that at least some of them would involve action packed scenarios involving your favorite good guy engaged in hand-to-hand combat with their evil nemesis. These choreographed movements are certainly fun to watch, and you may have never even considered that these are real movements, taught at a real close, probably REALLY close to your home.

Martial arts gyms are really starting to pop up all over the place as sports like the UFC (Ultimate Fighting Championships) and fitness, in general, are gaining traction.

The great thing about going straight from your couch to a local gym is that, in whatever gym teaching any of the various forms of martial arts you find your way into, no one is going to judge you. As a practice, martial arts is a sacred, inclusive form of training in which you will commonly find people of many levels of expertise training alongside one another.

Visit Your Local Driving Range

The truth is golf is really hard. You are very unlikely to hop straight from the sofa to the tee box and perform like a pro. However, for the sake of getting outside and moving around, the driving range can be a lot of fun even if you happen to be horrible at golf.

Whether you go alone or by yourself with a group of friends at a similar skill level, something about a pretty day and a bucket of cheap golf balls really sets a nice tone. Most driving ranges even have clubs available for you to rent, should you show up not even slightly equipped for golf.

I can guarantee that as you hack away at your allotted range balls, you will have a good time, even if most of the balls don’t travel more than a few feet. I will also assure you that you will notice you have been moving. Swinging a golf club, especially for the number of repetitions required to empty a container of driving range balls, will cause even the seasoned fitness junkie to break a sweat.

Experience Your Local Downtown

If you are like most people, your weekly outings regarding where you get the things you need are literal clockwork. If you were to trace your weekly route on a map and compare it week by week throughout the year, you would probably find yourself with one solid, overlapping shape.

A fantastic way to get off the couch and get moving is to check out your local downtown. The great thing about these places is that new small businesses tend to pop up all the time, helping with the monotony of your trips to the local supermarket.

In the way of physical activity, most downtown markets require you to park your car and then go from store to store on foot. This forces you to avoid finding the closest parking spot to the door at the grocery store, navigating aisles with pinpoint accuracy, and getting back to your car with as few wasted steps as possible!

Sign Up For A City League Sport

If you live in an area with even a relatively decent population size, there are probably city-sponsored athletics events available to you. These usually include sports like softball and basketball, but larger cities often offer a much greater array of athletics.

A great thing about these types of leagues is that they are very welcoming and usually scaled to the level of intensity you are looking for. Within each sport, there will usually be several divisions or “leagues” that offer a different level of competition, so you are able to find the one that works for you.

City league sports are a fantastic way to get moving, and possibly even make new friends (further increasing your odds of getting off of the couch).

If you want your free copy of “The Sedentary Disease” just send me an e-mail with the keyword REPORT at:  bojana.marguc@gmail.com  and I will send you your copy.

Calisthenics 101

Calisthenics 101. Fitness and working are more popular and trending in our culture today than ever before. No longer is resistance training and trying to improve one’s physique limited to a few sects of the population.

Because of this growing interest, there is enormous variety in regard to different forms of exercise. While traditional practices such as bodybuilding and yoga are still alive and well today, a large influx of methods have found their way into the mainstream, such as spin classes, and fitness-centered martial arts classes to name a few.

In this article, however, we are going to discuss what is quite possibly the grandfather of all exercise, calisthenics. Calisthenics is one of the most basic yet effective methods for working out and staying in shape. This form of exercise has been around for as long as humans have been trying to improve their physical state.

Specifically, we will break down exactly what calisthenics entails, why it is beneficial, and how you can begin giving this method of exercise a spin!

What Are Calisthenics?

Simply put, calisthenics involves using your own body weight in different positions and leverages to perform exercise. While our bodies are made to move as efficiently as possible from certain positions, calisthenics seeks to take us out of the “easy” way of doing things to encourage an increase in strength and endurance.

Due to the simplicity of calisthenics, and probably a large factor in why this form of exercise has been around so long, there is not a need for lots of, if any extra equipment. Simply put, your body is the gym.

While calisthenics does offer a lot in the way of keeping things simple, this does not at all mean that the possible variations to your training are limited. Virtually every exercise commonly used in this form of training can be modified to increase or decrease difficulty and the movements themselves can take on vastly different appearances.

Benefits Of Calisthenics

The first and most obvious benefit of using calisthenics as a training method is the aforementioned minimalist approach to equipment. You certainly do not need a pricey gym membership, row after row of dumbbells, or even a well-stocked home gym to dive deep into a calisthenics routine. All it takes is a modest amount of space to move around and, ideally, something to pull yourself up on and you are set to begin a really effective workout!

Another unique benefit of calisthenics is the reduced risk of injury. Notice that I said reduced risk, as any time you are challenging your body from a physical standpoint, there is always at least some chance that an injury will occur. However, this chance is well worth the almost certain price you will pay for living a sedentary lifestyle!

The main reason you are less likely to suffer an injury during a calisthenics workout is that you are never overloading your body with excess resistance. Your body is much more likely to sustain an injury while pressing a fifty-pound dumbbell than performing a push-up.

After all, calisthenics only uses your own weight as the resistance. Furthermore, calisthenics workouts are much more centered around natural movement patterns than most exercises performed using free weights or machines.

Variety and the ability to create is another neat aspect of calisthenics. If you find yourself growing tired of performing the same old movements in the gym, switching to calisthenics training, even if temporarily, can add some excitement to a fitness routine desperately needing it.

How To Start

As with any form of exercise, this kind of training should begin with the basics. Fortunately, there is a really good chance that you are already familiar with the basic movements involved in this form of training. Start by performing workouts that include things such as push-ups, pull-ups, and crunches.

You may want to add in movements such as dips and rows as well. Even within this relatively small number of exercises, there are an incredible amount of modifications and progressions available.

When you have mastered the basic calisthenics exercises, there are plenty of ideas and examples out there for you to add to your own workouts. Chances are, you will discover your own variations to different exercises just by immersing yourself in the world of calisthenics training!


What Happens To Your Body When You Never Move?

What Happens To Your Body When You Never Move? Our culture today is experiencing a lifestyle shift unlike any other change involving generations past. As modern technology continues to skyrocket toward the future, an almost perfect negative correlation can be found in the amount of physical activity the average individual performs.

While the perils of a sedentary lifestyle are somewhat common knowledge, this article will touch on a few of these detriments to specific anatomical systems.

Muscular System

A common trend you will notice as we progress in this discussion is the body’s remarkable ability to allocate resources to specific locations it deems necessary. Muscles are a direct and literally observable example of this trend.

When the muscular system is not frequently exposed to outside stresses and resistances that require muscle tissue to contract and shorten, the body notices and begins to decrease the amount of nutrients and oxygen the muscle receives.

Naturally, this leads to a reduction in overall muscle size and strength. On the contrary, if the body realizes that a muscle or group of muscles is being asked to handle an increased workout on a consistent basis, these structures will receive a greater influx of nutrients, thereby increasing in both size and force output.

Skeletal System

Our bones are specifically designed to provide an overall framework for the body, protect vital organs, store nutrients and specific types and cells, and manage the perpetual effect of gravity. When an individual’s lifestyle is devoid of adequate physical activity, the skeletal system, as with most other body systems, begins to deteriorate due to a decrease in the nourishment it receives.

The overall strength of a bone is usually described in terms of bone mineral density (BMD). Processes such as prolonged periods of inactivity and aging are marked by an increase in this parameter. Quite obviously, decreased bone mineral density is highly correlated to increase breaks and fractures, as well as reduced overall functionality an individual maintains.

The Cardiovascular System

Your heart really is the MVP when it comes to persistence. No matter how inactive you choose to be, this organ does not follow suit. Although your heart will continue to function despite an inadequate amount of movement, it is far from immune to it.

Just a few examples of how lack of movement negatively affects the heart are a weaker, less efficient contraction, decreased oxygen uptake, and obstructed flow of blood the through body. These issues force the heart to work much harder to keep you alive, which inevitably decreased the lifespan of the heart itself.

Metabolism & Bodyweight

Probably the most obvious consequence of not moving enough is an increase in body weight, oftentimes leading to obesity. Your body has a specific amount of calories it requires to maintain vital structures such as the heart, brain, and liver. Whatever caloric total remaining after these systems are accounted for is allocated to provide energy towards physical activity and movement.

In a movement deficit, these leftover calories are not burned as full and must be stored somewhere in the body for a later date. As you can probably guess, one of the main storage vessels is adipose tissue or body fat. Digressing back to the effects of the inactivity of muscle tissue, specifically the reduction in muscle size due to non-use, metabolism is intricately involved in this process. Lean muscle mass actually has a high demand for calories even while at rest.

The more muscle is present in the body, the higher the metabolic rate becomes. To put it simply, there will actually be fewer of those leftover calories we previously discussed, resulting in less potential for storage in the form of fat.