Easy Diet Plan To Reduce Belly Fat

Give yourself a break from a “diet” that starves and deprives you. Instead, follow a diet plan that is filling, nutritious, easy-to-follow, and low in calories. This will motivate you to continue the diet and prevent metabolic slowdown.

Here’s a 7-day diet plan to reduce belly fat that includes occasional treats and a cheat meal day. Follow this plan for the next 10 weeks and see visible results.

I Lost 146 Pounds in 6 Months This 2 Ingredient Drink Works Miracle for Weight Loss

Note – Losing belly fat is a long-term game. Be patient and focused.

7-Day Diet To Reduce Belly Fat

The 7-day flat belly diet is a low-calorie, nutritious, and balanced diet. You will enjoy a cheat meal on one of the days and workout5 days a week.  This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

For More Details: Easy Diet Plan To Reduce Belly Fat

Read More

I Lost 146 Pounds in 6 Months This 2 Ingredient Drink Works Miracle for Weight Loss

In this article, you will read how you can get the slim body you want with a simple natural drink.

It’s a powder that helps you remove the belly fat and hips and it’s very effective. The powder can be found in most homes and it’s called Baking Soda. It’s going to enhance your digestion, as well as provide alkalizing powers to your body. It’s going to cleanse your body and eliminate toxins from it.

All you need is water, baking soda, and lemon juice. It’s recommended to mix up to 2 teaspoons of baking soda with an 8-ounce glass of water. The best time to drink this mixture is before going to bed, on an empty stomach.

But, note that you need to be careful if you have high blood pressure and consult your doctor before trying this drink.

Besides, you can take a cup of water and add a few lemon juice drops in it, along with one teaspoon of baking soda. Mix it up and consume it every morning on an empty stomach, half an hour before eating. You will achieve the body you’ve always wanted in no time!

Read More

How to Get a Smaller Waist in a Week

Unless liposuction is an option, reducing just one area of the body is not possible. If you desire to get a smaller waist, you must focus on reducing fat from your entire body. Natural remedies to slim your waist require regular exercise and a healthy diet. Additionally, there are also targeted exercises you can incorporate to help tone and tighten your tummy, so it appears smaller.

Step 1: Perform at least one-half hour of cardiovascular exercise on five days of the week. Cardiovascular exercise helps burn calories and therefore promotes weight loss. The longer and more intense the exercise, the more calories you burn. Ride a bike or jog uphill, go swimming or look into competitive sports. Perform different types of aerobic exercise to challenge your body and to avoid boredom. Have a friend exercise with you for motivation.

Step 2: Adjust your diet during the entire week. Avoid fatty and sugary foods because these only add on the pounds. Avoid empty calories from alcohol and sodas; drink a minimum of eight glasses of water each day. Eat filling, complex carbohydrates such as whole-grain bread and brown rice instead of quick-digesting simple carbohydrates such as white bread and white rice. Avoid fatty protein, such as pork and beef, and choose lean options, such as fish, chicken and turkey, instead.

Step 3: Keep your salt intake below 2,300 mg per day because an excess of salt can cause bloating and water retention, which only make your waist look bigger. If you have medical conditions such as high blood pressure or diabetes, the Centers for Disease Control and Prevention recommends you keep your sodium intake below 1,500 mg per day.

Step 4: Tone your stomach with the bicycle exercise. The bicycle exercise targets both your obliques and the rectus abdominus and, according to Ace Fitness, it's one of the most effective abdominal exercises. Lie on your back, lift your head off the floor and place your hands behind your head for support. Lift your legs off the floor, twist your torso and bring your left knee and right elbow together. Hold this position for three seconds before switching sides. Move your legs in a controlled motion, as if you are riding a bike. Complete three sets of 12 on three days of the week.

Step 5: Perform the side-plank exercise to slim and firm your waistline. Lie on your left side with your hips stacked on top of each other. Hold your right arm in a natural line with your body. Bend your left arm and prop yourself up on your elbow. Raise your left hip off the floor to form a diagonal line with your body. Feel the tightening in your obliques and hold the position for three seconds before releasing it and lowering yourself back down to the starting position. Repeat the exercise 12 times before switching sides. Complete three sets.

Read More

How to Get a Small Waist in 2 Weeks

Having a smaller waist improves the way you feel about yourself and benefits your health. Excess fat in the waist increases your risk of heart attacks, diabetes and high blood pressure. Endless situps and crunches tone the stomach muscles, but don't reduce the fat layer that's hiding those stomach muscles. To get a smaller waist, a reduction of your overall body fat is required. To see results in as little as two weeks, adjust the type of exercise you do to get the maximum benefits.

Step 1:

Eliminate stress from your life. Learn breathing and relaxation techniques. Avoid taking on more responsibility than you can handle. Prioritize tasks and take time out to have fun. When you are under a lot of stress, your body releases cortisol. This stress hormone triggers cravings that are hard to control. The fat you gain from these cravings settles in your waistline, within easy access of your liver, which can use it for energy when needed.

Step 2: Reduce your daily caloric intake. One pound equals approximately 3,500 calories. Consume 500 calories less per day to burn this in one week. Consume 1,000 calories less per day to lose 2 pounds. Use a combination of diet and exercise to reach your caloric deficit.

Step 3: Make healthier food choices to help reduce calories. Choose low-fat dairy over full-fat dairy. Eat lean protein such as chicken and fish instead of pork and beef, which have more fat. Skip simple carbohydrates and eat complex carbohydrates, such as brown rice and whole wheat pasta. Use plant oils, such as olive oil and canola oil. Avoid trans fats and saturated fats, which are present in bakes goods and fried foods.

Step 4: Combine high-intensity interval training with regular cardiovascular exercise. Perform same-intensity cardio -- such as jogging, swimming or biking -- two days a week, for 30 minutes per day. Perform intervals on three days of the week. Jog at a moderate pace for two minutes before accelerating to a sprint for one minute. Go back and forth between intensities for 30 minutes. Increase the length of your interval bursts as you get stronger. Interval training is harder on your body and therefore burns more calories.

Step 5: 

Include the plank exercise in your abdominal strength-training routine. Come down on all fours. Lower onto your forearms and stretch out your legs behind you. Balance on the balls of your feet. Contract all your muscles including your abdominal muscles. Form a plank with your body that is parallel to the floor. Hold this position as long as you can. Aim to hold it for one minute. Perform the exercise three times.

Read More

Only 1 Ingredients for Weight Loss

Apple cider vinegar is often included in diets for quick weight loss. Just like lemons, apple cider vinegar is also a rich source of pectin and this fiber helps in increasing satiety so that you feel fuller for a longer period of time and don’t make unhealthy food choices. It also helps n breaking down the fat cells of the body and keeps the metabolism running at a fast pace even when the body is in a state of rest. While water is good to flush out extra toxins from the body, apple cider vinegar helps in boosting the metabolism. Lemon juice will help make the taste of vinegar bearable. Try this mixture to notice the change in your body.

Ingredients:

• Water – 1 bottle
• Apple cider vinegar – 1 tsp
• Lemon juice – 1 tsp

Method:

Add a teaspoon of apple cider vinegar to a cup of water. Add a teaspoon of lemon juice to this mixture and drink it at least once a day. You will surely see a good result.

Read More

Best Smoothie for Weight Loss, You need Only 2 Ingredients

This is yet another amazing herb that is used as one of the best natural remedies for weight loss. One of the leading causes of weight loss in today world is excessive stress. Under constant stress, the body starts releasing a steroid hormone named cortisol that affects the blood sugar level and appetite and leads to storage of fat in the body. Stress also promotes the release of neurochemical Neuropeptide Y that leads to the growth of fat tissue. The best way to fight these negative effects of stress is by calming the body and mind with the soothing sage herb.

Ingredients:

• Dried sage – 2 tsp
• Boiling Water – 8 Ounces

Method:

Add the sage in a cup and pour the warm water over it, let the leaves steep for 5 minutes, strain the liquid and drink 1 to 2 times every day.

Read More

If You Really Want Loss Your Weight, Use These 3 Ingredients

Ginseng is an important herb used in traditional Chinese medicine that is effective in promoting healthy weight loss. The compound ginsenoside in the herb is useful in inhibiting the differentiation in the cells that store energy in the form of fat. It prevents the cells from completing the fat storage process. It aids in controlling obesity and diabetes. It is a potent stimulant and one of the best home remedies to boost metabolism that also helps in relieving fatigue and boosting energy. The best way to consume ginseng is in the form of tea with lemon or honey.

Ingredients:

• Chopped American or Korean Ginseng – 1 tsp
• Water – 8 Ounces
• Honey or Lemon to taste

Method:

Put the ginseng in a cup and pour boiling water over it, allow it to steep for 10 minutes. Strain the liquid, add lemon juice or honey, mix well and drink it 1 or 2 times every day.

Read More

This Honey, Lemon and Cinnamon Based Drink Will Help You Lose Weight

You don’t often win the fight with excess pounds, not to mention the starving some of you have to go through. Losing weight can turn into a real nightmare, and strict diets are bad for your health.

You usually forget that physical activity is important. The same applies to water, because you should drink plenty of it. But, some of you have even greater problem. Are you giving your best, exercising every day, and eating well, but your pounds seem to go nowhere?

We understand you completely, and this article will help you lose weight, and love your new body. Have you ever tried using lemon, honey and cinnamon in any of your recipes? If not, it’s time to give this combo a try.

Lemon, honey and warm water enhance digestion, flush out toxins, and stimulate a healthy weight loss process.

Lemons: Pectin in lemons keep you full for longer, so you won’t thin of snacking whatever comes to your mind.

Honey and warm water: The sweet liquid gives your body an alkaline boosts, and it’s able to break down fat more easily.

Cinnamon: It enhances digestion, regulates insulin, and controls the breakdown of carbohydrates. Cinnamon helps the body absorb the nutrients from your food, and keeps you full for longer.

Ingredients:

• 1 tsp. cinnamon powder, freshly ground
• ½ lemon, juiced
• 1 tbsp. honey
• 1 glass of warm water

Preparation:

You don’t need to do any fancy prepping. Stir a teaspoon of freshly ground cinnamon into a glass of water, and add in your honey and lemon juice. Stir again.

Dosing

Always drink your slimming liquid in the morning. It will help you lose weight without the irritating yo-yo effect.

You should never use store-bought suppressants, because these aren’t good for your health, and may prevent you lose those excess pounds.

We suggest that you consult your doctor before you decide to try any homemade remedy.

Read More

Ginger Juice – Amazing Drink That Helps You Remove Belly Fat

Ginger is extremely helpful for losing extra weight in a very short time and is even more effective than numerous medicines, and supplements offered on the market, which are loaded with chemicals.

The ginger juice also fights infections as it boosts the immune system.

It is definitely one of the healthiest foods on the planet, as it is abundant in nutrients, vitamins, and mineral. Therefore, its juice treats various common ailments and diseases and strengthens overall health.

This is how to prepare it:

Boil 1.5 liters water, and add a chopped ginger root (5 cm). When it softens, strain the mixture.

Use:

Drink this juice on a daily basis. For fast effects in losing excess pounds, drink it daily for 6 months.

Read More

Put These 3 Ingredients in Your Coffee. After Just 2 Sips, Your Metabolism Will Be Faster Than Ever!

We all love our hot cup of coffee, especially at the beginning of the new day. Yet, not all of you are aware that its consumption also brings various health benefits.

It can boost your metabolism and give you more energy for the day.

Also, only a few know that you can transform your favorite morning brew into a metabolism booster and a potent fat burner! All you need to do is to add several ingredients to your coffee, and it will help you burn extra pounds without changing your diet or lifestyle!

These three mighty ingredients include:

1. Coconut oil

2. Honey

3. Cinnamon

Here is how to use these remarkable natural ingredients and boost your metabolism while drinking your coffee:

Ingredients:

• ¾ cup of coconut oil
• ½  tbsp of honey
• 1 teaspoon of cinnamon
• 1 teaspoon of cocoa (optional)

Instructions:

Mix these ingredients together in a glass jar, and store it in the fridge.

Use:

Every morning, you should add a teaspoon or two of the mixture to your freshly brewed coffee, stir well, and drink it! Enjoy!

Read More

50 Ways to Lose 10 Pounds in 1 Week

Losing weight, unfortunately, isn’t a one-size-fits-all proposition. What helps one person shed pounds may backfire on another. Because we’re all so different, from our food preferences to our body chemistry, the only successful way to reach and maintain a healthy weight is to find what works for you.

I’ve read the studies, the books, the reports, and the theories. I’ve been talking to experts and trying to keep ourselves trim for years. There probably are a million ways to gain 10 pounds, but here are 50 ways to lose them—pick a few that are easy to start today, stick to your guns and see yourself lose that 10 pounds in a week.

1. Load up on Water

Research shows that dieters who guzzle plenty of H2O lose more weight than those who don’t. Keep things interesting with these 25 slimming sassy water recipes.

2. Halve At It

Divide your normal portion by two and save the rest for later. You’re likely to feel full on less food than you think.

3. Be A Vegetarian For The Large Part of the Week

In general, vegetarians have lower body weights than their meat-eating peers. Follow their lead—at least until you drop a few pounds.

4. Take it a step further, be a Vegan

Vegetarianism not helping you lose? Take it to the next level by swearing off eggs and dairy, too. Cheese can be a diet killer.

5. Eat Fresh

Eliminate packaged foods and eat only fresh ingredients you’ve prepared. No bags, boxes, cans, or cartons allowed.

6. Diet 2 Days A Week

If you can’t stick to a program all the time, try slashing your calories to 650 a day just two days a week and eating normally the other days. One study suggests this offers protection from breast cancer as well as assistance with weight loss.

7. Get rid of Sugar

Everyone knows sugar isn’t healthy, but when you start reading labels, you find it in unexpected places, like pasta sauce and frozen entrées. Cutting the sugar out of your diet will mean healthier meals overall.

8. Cut the Flour

The short-term elimination of floury foods like white bread and pastries can efficiently kick-start your weight loss plan.

9. Avoid Alcohol

Alcoholic beverages are some of the emptiest calories out there. Replace them with water, and the weight comes off.

10. Get up and walk 2 minutes every 30 minutes

Short walking breaks add up to weight loss. Plain and simple.

11. Fidget More

Studies show that fidgety types burn significantly more calories than their stationary peers. So go ahead: Tap that foot, drum those fingers, and totally shake those knee.

12. Sleep it Off

Research shows that those who don’t get enough shut-eye eat more and reach for more fattening grub than people who get plenty of rest.

13. Have more sex, the longer the better

Thirty minutes of sex burns at least 60 calories for a 150-pound woman.

14. Eat at home

Meals eaten away from home have 134 more calories, on average.

15. Start a blog, be accountable

The weight loss blog is practically a literary genre. Start one, and you aren’t just losing for yourself. Your public needs you.

16. Tweet your weight and progress

Some call it the humiliation diet, but many credit the accountability for their weight loss success.

17. Find a friend to lose weight with

You know you’re more likely to show up at the gym if someone is waiting there for you.

18. Enter a weight loss competition

Bring a taste of “The Biggest Loser” to your own gym, work, family, or circle of friends for extra motivation.

19. Eat more vegetables

Fill two-thirds of your plate with vegetables, which are less calorie dense and more nutritious than any other type of food.

20. Eat more nuts

Fill two-thirds of your plate with vegetables, which are less calorie dense and more nutritious than any other type of food.

21. Try a grapefruit diet

Eating one grapefruit daily helped 58% of subjects to lose weight, according to research.

22. Leave your credit cards at home, pay cash for EVERYTHING

Shoppers who pay with plastic are more vulnerable to impulse buys, which tend to be the fattening snacks you know you shouldn’t have anyway.

23. Don’t be smelly

Scented cosmetics make us crave the foods they remind us of, which ultimately makes us eat more, according to recent reports.

24. Keep reminding yourself to eat better

One study found that people chose better-for-them foods when they were prompted to “consider the healthiness” before digging in.

25. Learn to knit or find a hobby that uses hands

Doing something—anything—with your hands can distract you from your cravings.

26. Train for a race (to win)

Many people find that having an athletic goal motivates them to exercise regularly in a way that nothing else can.

27. Join a sports league

Fitness can be fun, and if it is, you’re more likely to stick with it. Softball, anyone?

28. Stop with the sugary drinks

Some supersized sodas have 500-plus calories, and juice isn’t much better. Drink water instead.

29. Say “No, thank you” to desserts

Cut a slew of calories by ordering a skim cappuccino instead so you have something to do while your dining companions devour a cheesecake.

30. Join a weight loss program

US News recently rated Cruise Control Diet the best choice for weight loss.

31. Stand up to Work

Standing burns at least 30% more calories than sitting on your backside all day.

32. Get a treadmill desk if your boss allows it

Studies suggest you can burn an additional 800 calories during your workday—if you continually walk at a very slow pace.

33. Have soup for dinner

Soup’s high water content makes it a low-calorie and filling option. Just steer clear of the creamy kinds.

34. Stop going on and off diets

Yo-yo dieters don’t tend to get thinner—they get fatter. Instead, make a serious lifestyle change.

35. Stop snacking, throw them all out

The real reason the French don’t get fat is because it’s a cultural faux pas to eat between meals.

36. Go Gluten Free

It isn’t a miracle diet, but it can be a useful short-term experiment that often leads to weight loss and ultimately a less bread-heavy diet.

37. Spice up your meals

Cayenne pepper really can rev your metabolism, according to research.

38. Stop driving

Walk or bike to work for a slimming—not fattening—commute.

39. Remember to Eat Breakfast

Those who enjoy a morning meal have been shown over and over to be slimmer than breakfast skippers.

40. Drink More Milk

Low-fat dairy consumption seems to speed weight loss—scientists credit the calcium.

41. Eat more yogurt

A recent report revealed the foods most identified with maintaining a healthy weight, and yogurt ranked among the best.

42. Drop the potato chips

At the top of the list for foods that make you add pounds? Potato chips.

43. Ride your bicycle everywhere – be safe!

A long weekend bike ride around your hometown will help you see the sights in a new light, all while you torch a ton of calories.

44. Make it interesting

Go to Stickk.com to sign a contract with yourself to lose weight. If you don’t shed the pounds, your money will be donated to a charity that you hate.

45. Weigh in Daily

For some, the scale is a bummer and a distraction. Others like the daily feedback and accountability. Try it, and see if you lose weight.

46. Meditate

It’s no secret that stress-eating can sabotage the best diet intentions. A short daily meditation can help you keep binge-inducing anxieties in check.

47. Chill out

Drinking eight or more glasses of ice water a day may help your body burn fat, according to research.

48. Express yourself

A creative outlet is likely to boost your self-esteem and take your mind off food. You can’t eat and do crafts at the same time.

49. Brush and floss after every meal

Who wants to ruin their minty-fresh breath with a snack?

50. Dream about binging

Before you dig in, visualize yourself eating a treat. Science suggests that those who do this mental exercise will eat less of what they first imagined.

Read More

Fastest Way to Lose Belly and Hips Fat

Fat in unaesthetic no matter the areas where is depositing on the body. Fighting against belly and hips fat is one of the hardest things. In this article you will find out the fastest way to lose belly and hips fat. But you also have to keep in mind that you have to make sport and have a suitable diet if you want to get rid definitely of belly and hips fat.

Scientists have revealed that belly and hips fat can be removed relatively easily by exposure to low temperatures. They accelerate fat burning by about 300%. Obviously, it is desirable to respect a healthy diet, in which will be eliminated sweets, pastries, fried foods and juices. However, any physical activity, even a daily walk for 40-45 minutes in a fast rhythm, will fasten the process of fat burning.

Fastest Way to Lose Belly and Hips Fat

Scientists from Maastricht University claim that fat burning can be stimulated  if you apply ice bags on targeted areas for 30-60 minutes. This process has to be repeated daily for two weeks.

In this way, skin temperature will drop, which will help transform white fat to brown fat, which is much more easier to be metabolised by the body. Although it helps to get rid very easy of the belly and hips fat, this method has a drawback: the risk of frostbite. To not experiencing this problem, remove the ice packages from your body from time to time.

Frostbites symptoms are redness and slight pain in the area where is the ice, tingling, numbness and blisters feeling. If you find that any of these symptoms, remove the packages of ice and cover your belly area with a blanket. Do not cover with anything warm and do not massage that area.

Read More

How to Lose Weight Naturally in 30 Days

These are the top ten ways targeted at people who are fat, overweight or obese to lose weight in just 30 days. These tips and tricks for losing weight are disclosed based upon the suggestions of physicians or medical experts and can be useful for people of all ages.

Here are some of the top best home remedies that help you lose weight faster! These tips are really helpful for you to lose weight as soon as possible. If you follow these tips sincerely then you can cut off those pounds in 30 days. Following are the best tips that are going to be recommended for you to get you a toned and attractive physique.

1. Burn Fats And Calories:

One of the best ways to burn fats and calories in the body is exercising daily for a couple of hours. Exercise helps you stay fit and also keeps you from the diseases caused by excess fats. Taking instructions of a physician is recommended to perform any type of exercise, which helps you follow a schedule. Exercise should be done based on the age and weight of the body.

2. Healthy Diet to Lose Weight:

Improper diet also results to weight gaining and health problems. Fast foods and junk food which we commonly eat these days produce lot of calories and fats in the body. In order to get rid of those fats and reduce weight, we should get rid of the habit of eating such food. If these steps are followed weight loss can be seen around 2 weeks.

3. Leave Carbonated Beverages:

Carbonated beverages that we get like fizzy drinks, packed juices effect you body and leads to increase in the weight of the body because of the calories that are present in them. Carbonated beverages can be replaced by Natural fruit juices which are rich in nutrition and contains low calories which keep you fit.

4. Eating vegetables to lose weight:

Fiber contents, proteins and vitamins that are present in the vegetables help you stay healthy. Appetite can be maintained by replacing meals with steamed vegetables in which there are low calories but rich in nutrition. This habit helps you lose weight and look fit.

5. Eating fruits to lose weight:

Carbonates, Vitamins, Proteins and fiber contents are rich in fruits which help in increasing the nutrition levels. Fruits have similar advantages as vegetables which help in maintaining health and suppress the appetite. Fruits can be replaced with meals in order to maintain low calorie intake and high nutrition.

6. Avoid snacks to lose weight:

Having snacks now and then also leads in weight gain and add extra calories and fats that are harmful to the body. This makes the body shapeless. Avoiding such snacks like finger chips, cookies, burgers etc  help you cut the extra fats and keeps you fit and healthy.

7. Stop eating sugar lose weight fast:

Sugar also produces an extra fatty substance in the body that makes you unfit and causes health problems. Reducing intake of sweet substances helps you maintain the body. Making a habit taking fruit juice or tea without sugar keeps you fit and away from fats which causes weight gain.

8. Reduce sodium lose weight:

Salt contains large amounts of sodium that affect the body causing weight gain. Limiting the intake of salty substances in food that we take daily reduces water retention that makes you look fat. Many researches also proved that excess sodium causes weight gain, to lose weight care should be taken in eating salty substances.

9. Herbal Tea to lose weight:

Antioxidants that is present in the herbal tea helps in fat burning process. It is available anywhere in the market, having herbal tea without adding sugar to it shows best results in weight loss. Toxins and harmful nitrogenous waste present in the body are pulled out by having herbal tea or green tea leading to lose excess weight.

The weight loss tips that are mentioned about are very useful in shedding those extra pounds, but you have to follow the tips with lot of dedication and patience. It is a very gradual process so never lose heart or get depressed.

Shedding weight is not a tough process but maintaining this toned physique later on is a very difficult job. Maintain a healthy lifestyle and follow the above tips and tricks to reduce weight in just 30 days.

Read More

1 Ingredient to Lose Weight

Pomegranate is one of the best fruits in the planet, it's full of benefits. Along with many health benefits pomegranate also useful in helping people to lose weight, because it cleanses and gives energy to the body. It can help to lower blood pressure and help to prevent cancer. Eat pomegranate it can helping to prevent hardening arteries during attempts to lose weight.

In addition to several other benefits of Pomegranate, among them: Promotes healthier and younger looking skin, Removes harmful waste and toxins, fights and fatigue and increase energy levels...

Pomegranate juice has more antioxidants than grape juice,  green tea and blueberry... Pomegranate juice can deflate muffin tops and belly fat, helps promote skin repair, appreciably lowers levels of the stress hormone cortisol in saliva, boost sexual desire, can also calm nerves and boost memory.

As well pomegranate supplements help you to clean your body and losing weight.

Read More

Killer Thigh Butt Workout

Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, these functional, compound exercises also work your buttocks.

However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees.

Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees. Here are 6 effective exercises that will get your butt round and firm while keeping your knees safe.

1. Glute Bridge

The bridge exercise effectively works your glutes, while also engaging your legs and calves. During this exercise you’re lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor.

After engaging your abs, raise your hips, lifting your butt and lower back off the floor. When your body is aligned from your knees to your shoulders, squeeze your buttocks for two seconds, and then slowly return to the starting point. Finish at least eight repetitions and two sets.

2. Hip Extensions

Hip extensions can work your glutes without hurting your knees. One option is to use a low-cable pulley with a cuff attachment that you secure around one ankle. While standing on a 5-inch platform, you extend your hip, pulling your leg about 15 degrees back against the selected resistance. Contract your glutes, and return to the starting point.

Another way to do hip extensions is by lying face down on a bench with your hips hanging over the edge. Raise one or both legs (this can be done with bent knees or straight legs) until they’re parallel to the floor, hold the tension in your buttocks for two seconds, and return to the starting point. Perform up to three sets of eight to 12 hip extensions.

3. Clams

A great abduction exercise that is extra important for anyone with a hip or lower back injury.The clam exercise helps shape your buttocks while you’re lying on your side – this move can be done with just bodyweight or with a mini band.

Your thighs should be at a 90-degree angle to your torso, and your knees should be bent about 120 degrees, so your feet are almost below your buttocks.

To activate your glutes, raise your top knee about 4 inches, while keeping your feet on top of each other. Imagine that your legs are a clamshell that’s opening and closing. Hold the contraction in your buttocks for two seconds, and return to the starting point.

4. Donkey Kick

This bent-knee quadrupe move is a great way to target your glute maximus and get the muscle activated. Because the knee is bent the focus is more on the glute than the hamstring (if you did a straight leg variation, you could work your hamstring more). And even though you won’t use super heavy weights with this quadrupe move, it actually helps you activate MORE glute muscle fibers than a deadlift or squat would.

To do the Donkey Kick, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet. Then, keeping your arms straight and your right knee bent, drive your right foot up and back toward the ceiling.

If you are using it to warm up, do it with only very light weight. If it is part of your workout, feel free to weight it down!

Read More