All females constantly face challenges given the complexities of having a body type or shape which maybe different from those around you, mood swings, hectic and fast paced modern lifestyle among numerous obstacles that may hinder you from reaching your fitness goals. The increasing need to look good and live longer from having a healthy lifestyle outlives any popular beliefs on drastic weight loss. Scientific studies have proven that one of the secrets to achieve these ideals is fitness and exercise. You are never too out of shape, young or too old to get started. All you need are determination, time, patience and commitment to make fitness a part of your daily routine.
In a society where we have become dependent to machines rather than physical activity to get moving, it is a challenge to incorporate fitness in our daily lives. Statistics have concluded that obesity and the problems that accompany it (high blood pressure, diabetes, stroke, etc) are on the rise. Women should take the initiative to get active and avoid developing such threatening health conditions.
Female Work out blog aims to give you simple yet unbiased advice so you can get rid of those fads, fitness hype, magic weight loss pills and false promises. We are your online resource of information that every females should know about nutrition, weight training, supplementation, motivation on fitness. Congratulations on taking the first step to a healthier and happier you!
Most of us women would die (not literally) to have a firm butt to better accentuate our feminine curves. The exercises aim to firm the buttocks are just an example of the most sought after exercises for women.
Every body type responds differently to exercises for the butt alone but will not eliminate of your body fat. Your daily routine should be incorporated with a regular exercise and nutrition plan to complement the butt exercises we feature.
Just as our body shapes come in different shapes and sizes, it goes the same with buttocks. Genetics play a partial role on how your body responds to exercises. Butt exercises are geared to firm your butt but won’t change the shape of your butt.
Before we get to our top seven best butt exercises, here are few pointers to remember before you try these moves on your own.
Don’t forget to breathe as you perform movements using your buttocks. Aim to maintain the proper form deemed critical to any physical exercise. You should always make sure to use a controlled motion when performing any exercises for your butt or else you could end up injuring your knees. Tighten up your abdominal and back muscles to help stabilize your body. Never swing or do any jerky movements to get the weights up. For any pain felt during the exercise, stop!
Top 1 Butt Exercise - Squat
Squats are considered to be the best among exercises for your butt. Squats have a common misconception being difficult and dangerous yet when done correctly can be very easy.
Some people often warn that squats can cause injury to your knees and back, adding that they’re difficult to learn. To set the record straight, there is not better exercise for your butt than squats.
All you have to remember is to keep your proper form to avoid any unnecessary injuries. Don’t allow your weight to tip forward on your toes. Don’t curve your back nor lean forward. This position will only stress your back and render squat ineffective.
When you descend lower while doing squats, do not let your knees go beyond your toe alignment. Be conscious to stop going any lower before your knees go any further than your toes. If your knees cave in while lifting your body up, let your chest comes up first followed by your hips.
Like any other exercises, people will progress at varying rates. It is best to begin with no weight at all only using body weight for resistance.
If you experience soreness of your butt and legs on the next day or so then you are actually doing a good butt exercises. It means your muscles are responding to the movements done. You need to alternate the days when you work out a specific muscle group.
Top 2 Butt Exercise - Dumbbell Lunges
A good exercise to work out your butt, quads, inner and outer thighs and hamstrings is to perform dumbbell lunges. You can perform it in either a stationary position or walk across a large area in a straight line.
Switch legs and repeat the same exercise on the other leg to complete a full set. You can also switch legs and move forward across the floor with each repetition.
Pay close attention to the angle formed by your thighs and legs. Your knee and toes should be pointed in the same direction with knees directly over your ankle. Don’t let your knee stray over your toes.
Top 3 Butt Exercise - Straight Leg Dead-lifts
Straight leg dead lifts will work your hamstrings, butt and lower back. Grab onto a barbell with both hands using an overhand grip, stand up straight with your hands and feet shoulder width apart.
Be careful and try not to lean backwards or hunch your back as this can increase your risk of back injury. Keep your back fairly straight throughout the exercise. You can also look straight ahead of you will help you keep your back straight.
Top 4 Butt Exercise - Wall Squats
Wall squats work primarily the same muscles as the traditional barbell squats do. It increases leg muscle strength and create an isometric contraction on your erector spine which can strengthen your back.
It’s also a great exercise for stabilizing the knee joints and the trunk.
Top 5 Butt Exercise - Lying Or Seated Leg Curls
You can use either a seated or lying down hamstring machine for leg curls.
It helps develop the hamstrings, which are very important for having a nice butt and developing muscles used with other butt exercises. When doing leg curls, concentrate on using a full range of motion.
Top 6 Butt Exercise - - Back Extensions
Back extensions work your lower back, butt and hamstrings. You can perform back extensions over lower back machines since they have lesser compressive forces on the spine.
You can hold a weight plate across your chest to increase resistance after a few workouts when you feel this exercises becomes easier. For health and safety, don’t even think of placing any weight on your head or neck or this could result in injury.
Top 7 Butt Exercise - Ski Squats
Ski squats are so easy to do in the privacy of gyms, homes and even in the office. Place your feet shoulder width apart, about two feet out from the wall and lean your back against the wall.
To have a perfectly round and hard-shaped butt, you need to do butt exercises consistently and maintain proper and balanced eating habits.
It is easy and doesn’t take much time when you use the right butt weight lifting exercises. Muscle-specific exercises such as butt exercises will make an enormous difference in your butt. You can try any of the 7 butt exercises to firm, tone and reshape your butt to get the sexy, toned appearance you desire. Good luck!
Don’t get discouraged at the sight of that same old pudgy pooch you have been trying to tighten for a long time. A few of us are born lucky with great and firm tummies. For majority of us, however, it requires a lot of hard to accomplish and maintain a tummy worthy enough to be shown off in a two-piece swimsuit.
It’s not too late to tighten your tummy with our top 10 tips to a great and leaner tummy.
Do not eat leftovers of other people.
Think twice before you succumb to any leftover pass on to you. The crusts from your baby’s peanut butter sandwich, a handful chocolate bar, a few sips of soda and a couple of bites from your husband’s ice cream may seem harmless but these calories add up big time. They may look like small daily treats but be very careful. If you have to indulge, set a limit that’s within your daily calories allowance and stick with it. The smarter thing you can do is to figure out how to totally remove junk food cravings altogether until you’ve lost excess weight.
Chew your food thoroughly.
It sounds so simple yet plays an important role in the feeling of satiety and fullness after a meal. When you eat in a rush, it signals your digestive system to send out a message that you are full. Eating your meals at your own pace gives your stomach and intestines time to send these messages to the brain.
Avoid eating fast food on the run.
A good diet helps your body withstand stress better. When you’re on a run to catch your flight or make it to the meeting in a nick of time, you’re probably not thinking about having a healthy meal. Avoid all buffet or all-you-can-eat places. Try going Asian or vegetarian, for more tasty options. Try a grilled chicken sandwich for a satisfying snack on the go. Munch on whole-wheat crackers and fruit on the tour bus to refrain from ordering at roadside, greasy-hamburger stops.
Exercise regularly. Regular exercise for three times a week can keep your appetite and weight at a moderate level. Perform some type of aerobic conditioning or circuit training for 20 to 30 minutes. Exercising the ab muscles two times a week is plenty. Do your weight training alternate the days you perform cardiovascular training. You allow your muscles to rest in between those days. Muscles become stronger and more firm through the process of adaptation. The muscles need time to recover. Maintain to keep your posture well as it also causes your tummy to sag. Most women are not aware of keeping an aligned posture. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. The more you keep your posture pulled together will flatten your belly especially while exercising. (photo credit to LocalFitness Pty Ltd)
Eat foods that are low in fat.
The fats contained in a meal or in snacks such as nuts or corn chips give you a feeling of fullness. Heart-friendly fats such as olive or canola oil can also help improve your cholesterol levels when you eat them as replacement of saturated or trans fats or highly processed carbohydrates.
Drink lots of water.
Water is fundamental to our biological make up. It comprises as 60% of our bodies which provides the fluid it needs to function efficiently both inside the cells and in the blood plasma and saliva. Many people do not drink enough water, and can become dehydrated without even knowing it. You need to drink up especially when you exercise. The recommended intake is about eight to ten glasses a day. When you exercise, make sure you sip water before, during and afterwards.
Eat complex carbohydrates and not simple sugars.
Simple sugars and refined carbohydrates are not good for your pancreas. Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Foods to keep in moderation include white bread, white rice, and other highly processed grain products. As a substitute, choose complex carbohydrates that have a more gentle effect on blood sugar. These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.
Eat moderate amounts of protein.
Eat low-fat cheese, lean meats, poultry and fish. Eat eggs in moderation and cut down on red meat. Protein is good for the body but in moderation.
Take a test at a health food store for any allergies or reactions to food.
Weight gain can also be a result of health conditions such as hypothyroidism, food sensitivity, Cushing’s syndrome, organ disease, prescription drug use, anxiety, blood sugar imbalance and essential fatty acid deficiency. Allergy Reactions to foods are not always immediate. They can occur many hours later as bloating and swelling in the hands, feet, ankles, abdomen, chin and around the eyes. Much of the weight gained is fluid retention caused by inflammation and the release of certain hormones.
If you had an unhealthy as a first meal of the day then aim for a healthier meal the next time you get the chance. When you had eaten more than your daily allowance, eat less the following day. A short 30-minute done five or more times a week can help you maintain your weight and health. The key to achieve a leaner tummy is to eat healthy made possible through a balance diet. Fitness and good nutrition are ways of life complemented with a consistent physical exercise.
Not everybody is thrilled of their body type or shape that they are born with. The good news is that you can make most of what has been given to you. Genetics, exercise routine, diet and your body shape all influence how physically fit you are. Here are tips on how to determine your body type and shape and how to sculpt it with our recommended exercises.
You may belong to any of the six body types namely the hourglass or 8 frame, A frame, H frame, V frame, ruler frame and oval/apple frame. Every body frame carries weight differently consequently will pose different exercise challenges to the individual.
8 frame
The 8 frame is known to be the perfect body shape. It is also called the hourglass figure. For those lucky enough to be born with this body shape, your job is made easy. Women with a figure of hourglass have naturally proportionate shape blessed with chest and hips of the same size complemented with a waist ten inches smaller. If you belong to this body type, you can perform any type of cardiovascular exercises allowing you to very your work out to avoid burn out and boredom from the same routine. Combine your work out sessions with a regimen of resistance training at least twice a week. Work all your muscles of the body between two days. Allowing your muscles to rest in between days you work out will effectively allow your muscles to repair themselves thus making them stronger and firmer.
Exercises for the 8 frame/hourglass frame
With an hourglass figure, you should be focusing on both cardio and resistance exercises. Cardio aids in keeping your weight in check and improves your stamina. Resistance training involves weight training to help maintain the firmness and balance between your upper and lower body. Vary you repetitions and keep your resistance weights light. Gradually increasing weights will cause your muscle to build more mass.
You can try these great exercises such as slow jogging, stationary biking (with light resistance), jumping jacks, and swimming and resistance exercises like bicep curls, shoulder press and squats.
A-body frame
It is another story for women who have an A body frame. This body type is thinner on the upper body and the rest of the weight in the hips, thighs and butt. Women of this body type should avoid doing cardio exercises meant to increase the muscle size of the lower body, Thus, the stair climber is not recommended unless you plan to increase the spoon like figure proportions. Better stick with the elliptical or the treadmill minus the incline. Resistance training should target the upper body to balance the body shape. Your lower body will appear smaller when you upper body muscles are bigger.
If you have an A body frame, you may want to focus on exercises that will balance the top half of your body with the bottom half of your body. Another goal you may consider is to trim down your lower half by focusing on aerobic activities targeting your lower body. Keep in mind to use light weights of higher repetitions of exercises. Try walking, cycling with low resistance, elliptical training, jumping rope, leg lifts and dips, push ups, chin ups and shoulder press.
Training Tip:
Cardio - 3 times per week (30 min) of low intensity exercise
Weights- 3 times per week working the whole body and combining light and heavy weights
H frame body shape
When you see yourself with a larger waist and shoulder on the mirror, you have a H-frame body shape. The goal of H-body frame is to minimize the waist. Cardio exercises you can try are treadmill with an incline and the stepper. Keep resistance training done on the lower body. Squat and leg presses are great resistance exercises for the H body shape.
Exercises for the H-body frame
Cardio exercises should be concentrated to trim the upper body therefore to bring out the symmetry. Treadmill on an incline and the stepper are cardio tactics you can include. Proper lower body training is a must to balance the body shape of having wide shoulders. Try doing squats, leg press and stiff dead lifts composing a bulk of your training. You can use extensions and lunges as finishers.
V-frame body
The V frame body also called the “cone shape” for having shoulders measuring at least two inches more than the hips. The V body shape is usually bigger up top and smaller on the bottom. The primary goal for this body shape is to build up the lower body to even out the body shape.
The stepper is a recommended cardio to burn fat while increasing the muscle tone in the legs. Keep away from cardio that will slim the legs. The treadmill on an incline is good but can lean up the legs too much. Resistance training should focus on the lower body. Focus on quality leg training to bring the legs up a notch. The recommended exercises are leg squats, leg presses and stiff deadlifts. Good finishers for the legs are shaping exercises namely extension and lunges.
Ruler body shape
The Ruler body shape has an equal thinness from bottom to top. People of this body shape have difficulty gaining weight and adding shape. Resistance training makes up a bulk to the exercises for this body shape. Too much cardio will only further minimize the body. Balanced gain or body shaping is the key for this body shape. Building muscles on the upper and lower body will bring out more body shape.
Recommended exercises for the Ruler frame
The most ideal exercise for you is running for it will keep your build lean. Aim for 30 minutes of running. You can do three sets of 20 reps of sit-ups will also strengthen your abdominal muscles and even out the prominent belly look for the ruler frame. Engage in sports such as volleyball and basketball. These ideal sports are total body work out for involving your whole body. Reaching and stretching before the game will help improve your upper body segment. Your goal is to build a symmetrical body shape thus the need to work out all your muscle group should be emphasized and routinely given a work out. Put your focus on stretching, sit-ups, step classes, spinning, walking or jogging on an incline, squats, bench press and shoulder press.
Apple/Oval Body Shape
The apple or oval body shape is biggest in the middle, chest and stomach yet little in the arms and legs. The goal of this body shape is to concentrate on cardio that will burn fat and build toned legs.
Exercise Plan for the Apple Frame
The gym equipments as great cardio are the stepper and the treadmill on incline to lose weight all over while building some muscle tone on the legs. Resistance training should concentrate on the lower body to build tone in the legs. You may want to focus on aerobic training in order to slim down and lose body at. You would balance out your chest and shoulders by working on the lower half of your body. The key to the goal for apple framed women is to perform exercises that are low-resistance and involve low repetitions. You can benefit the most when you perform stair climbing, walking on an incline, leg squats, leg press and dead lifts.
The trick is to know your body shape and the exercises you need to sculpt the masterpiece shape you dream of. Some women may not fit into any of these categories. Regardless of body shapes you are born with, the basic principles still apply. The combination of regular exercise, light weights or resistance training and a healthy, low fat diet will deliver long term and lasting results.
Every single day ticks 24 hours of life for us. It is said that eight hours of good sleep is needed to remain healthy. The average time consumed at work is 8 to 10 hours on top of commuting. The equation above leaves us around 6 to 8 hours for play or leisure. Yet for most of us, the thought of investing an hour of the leisure time is too daunting.
People are torn between the desire to be healthy versus the demands of work or accustomed sedentary lifestyle. With so many lifestyle disorders, it is becoming more and more important to be fit and healthy. Get to know the basics why you should be motivated to start your own exercise routine.
Why you need to exercise
Your body adjusts to the output you demand of it. This principle explains why marathon runners, boxers and athletes look the way they look. It is also equally depends on the input you give to your body. If you love to gorge on nutrient-deficient and high-calorie foods while you sit down on your desk al day then you’re bound to crash. The human body is designed to accomplish physiological and physical activities along with its limitation when subjected to under use and misuse leading to rusting. Exercise fills that void and enables the body to rejuvenate itself.
A good 30 minutes of physical exercise can do wonders to your body. It is a matter of effort and attitude on how far you can take. You can be on a 3 to 4 days routine or a brisk walk in the neighborhood park.
The Basics of Exercise
Exercise can be anaerobic or aerobic which stimulates specific responses. Aerobic refers to the use of oxygen in producing energy. It involves long duration of moderate intensity training. Anaerobic exercise, on the other hand, involves short bursts of intense energy produced without the presence of oxygen. The most effective form of exercise to reduce body fat is aerobic training for increasing the efficiency o oxygen consumption and cardiovascular endurance. You can do weight training, a form of anaerobic exercise, to build muscle mass and strength.
Weight training stimulates higher testosterone and lower cortisol levels compared to anaerobic training. It helps build more muscle mass along with the proper nutritional intake. Smaller muscles are more aerobically efficient especially when they work as a group during aerobic exertion. In fact, some muscles may actually shrink in size to aid in greater aerobic performance. It means a lot of aerobic exercise in a muscle building program isn’t desirable. The key is striking a right balance of both.
Aerobic Training Aerobic exercises don’t mean the type of exercise of following a routine on television complete with cheesy music. Aerobic training is anything from a brisk walk outdoors or on the treadmill to swimming laps. It enhances blood circulation and improves endurance. It strengthens the muscles involved in breathing as well as cardiac muscles. Your muscles become toned and stimulate bone growth. The risk of development of cardiac disorders is lowered. From an overall fitness perspective, it does not improve upper body strength.
Strength Training
Strength training in the form of weight resistance adds up muscle mass and strength. Its purpose isn’t the same with aerobics. You may prefer weight training to increase lean muscle mass, bone density and strength to a greater extent. You can start with light weights, lesser duration and work your way up. Work at your own pace and strength without forcing yourself. A simple 30 minutes well planned work outs thrice a week can show results in a few months.
Weight training involves improving performance and setting goals in contrast to Yoga which is more of a pro-active realization to achieve a state of balance of outlook. Your chosen form of exercises immensely depends on your personality as it is a matter of specific body needs and medical conditions.
Yoga
Yoga as a form of exercise is essentially different from aerobic and anaerobic training. It involves asanas, pranayama and meditation. The various stretching exercises are called that tone and lubricate joints. It enhances your neural and endocrine functions. Pranayama involves controlling your breathing and internalizing it thereby making you aware of your respiration and how to breathe properly. The philosophy behind Yoga is to enhance blood circulation to carry nutrients all over the body and flush toxins out by proper breathing. Most people, including myself, aren’t aware how to breathe properly. This meditation requires firm commitment and effort to take it further. It can greatly improve synergy between all systems. Health gurus claim it can cure everything from hair-fall to cancer. They are known to control autonomous activities like body temperatures and heart rate. A simple 15 to 20 minutes Yoga meditation squeezed into your busy schedule will work wonders.
Can I start working out?
A precaution to any form of physical exercise is to consult your doctor before embarking on any fitness routines. Heart attacks and even deaths have been reported in cases of physical exertion by people whose bodies are not up to it. Work out at your own pace without comparing your progress with other people. Know your level of fitness and work your way gradually up.
Most people think that by regularly going to the gym give them the license to eat anything they want. No amount of work out can help you lose weight or be fit if you head to the nearest fast-food joint after leaving the gym. Exercise burns calories, flush out toxins and sets the body in a state promoting the development of lean muscles. It sounds simple but also boils down to the right intake in the form of sound nutrition. Aim to have regular diet balanced in carbohydrates, protein, fats, vitamins and minerals to complement the time you spend exercising. It is ideal to restrict any heavy meals at least one hour before and after work out. Obviously, you may not want to puke in the middle of your work out. Heavy eating should be avoided since blood supply is diverted to digesting and assimilating food and may not supply the necessary circulation for performing muscles. Always carry a rehydration drink with you to keep your energy level up. It also helps to indulge in post work meals as a mix of proteins and carbs to induce muscle growth and minimize accumulation of fats. It doesn’t mean, however, to restrain yourself from eating your favorite “pig-out” food but it means you should strive to strike a balance of eating in moderation. It would be a waste to see the hard work you put in to lose those excess calories by giving in to your favorite high-calorie food.
Expect for more features on work outs you can do and how to jumpstart a more active and healthy way of living only found here on Female Work-out blog.
Regular exercise for three times a week can keep your appetite and weight at a moderate level. Perform some type of aerobic conditioning or circuit training for 20 to 30 minutes. Exercising the ab muscles two times a week is plenty. Do your weight training alternate the days you perform cardiovascular training. You allow your muscles to rest in between those days. Muscles become stronger and more firm through the process of adaptation. The muscles need time to recover. Maintain to keep your posture well as it also causes your tummy to sag. Most women are not aware of keeping an aligned posture. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. The more you keep your posture pulled together will flatten your belly especially while exercising. 
A-body frame
Aerobic exercises don’t mean the type of exercise of following a routine on television complete with cheesy music. Aerobic training is anything from a brisk walk outdoors or on the treadmill to swimming laps. It enhances blood circulation and improves endurance. It strengthens the muscles involved in breathing as well as cardiac muscles. Your muscles become toned and stimulate bone growth. The risk of development of cardiac disorders is lowered. From an overall fitness perspective, it does not improve upper body strength.
Yoga
Can I start working out?