Category: Gym x Studio

You know those people who love to sweat and exercise in humid, heated rooms? Yeah, I’m not one of them. Even just sweating during regular exercise grosses me out—don’t even get me started on hot yoga. So when the Brrrn started offering cold workouts at its boutique studio in New York City, I knew I had to try it.
Yes, cold workouts—not just in an air-conditioned room, but in a space that’s chilled down almost as low as a refrigerator. The novel concept seemed like the perfect alternative to those 100+ degree classes that seem to be everywhere.

The Brrrn offers three types of cold workout classes: 1st° (a yoga-inspired mobility and strength class in 60 degree temps), 2nd° (a core and cardio slide board series at 55 degrees), and 3rd° (high-intensity interval training with battle ropes at 45 degrees). The varying degree of classes provides plenty of options for exercise novices and athletes alike.
Would cold workouts be the answer to my hot exercise woes during New York’s steamy summers? I put the concept to the test during a 2nd° class at the Brrrn. Here’s what happened.

Trying a Cold Workout at the Brrrn

One step into the Brrrn’s lodge-inspired lobby (complete with firewood and retro lighting) and I was glad I packed the recommended gloves and hat in my gym bag. This place takes cold workouts so seriously, they decided to build a cabin in the middle of Manhattan!
When you pass through the insulated freezer doors to the studio, the experience goes from rustic-chic to nightclub. Think: A spacious, dark room with blue spotlights, wall-length mirrors, and, of course, bass-pumping music. Oh, and it was cold.

As soon as the cold workout started, though, it was easy to forget you were in a low-temperature environment. Most of us were stripping down to our sports bras shortly after the warm up, which included stretches and basic cardiovascular exercises.
We took a quick break to pop on our special booties (provided by the studio) over our sneakers, and that’s when the real fun began. A huge component of the 2nd° class involves gliding back and forth on a slippery board that’s roughly 5 feet long. I felt like a speed skater, whipping from side to side—the perfect fantasy for anyone in a cold workout.
But this was no glide in the park. We started adding on intense intervals—like lifting 10-pound sandbags above our heads, dolphin push-ups that burned deep into the core, and weighted lunges—between heart-pumping sliding sessions. Every movement got progressively harder throughout the 45-minute cold workout class, and I relished the challenge.
Did I freeze? Absolutely not. In fact, the pleasantly wintry space and fun movements made my body feel invigorated. Whereas the heat and humidity might have worn me out in other fitness classes, the cold workout pushed me even harder, and somehow prevented me from getting out of breath as quickly. I felt alive immediately after class, and my legs turned to jello for two days straight. It was the best.
Ever need the promise of a reward to keep you motivated? The Brrrn’s got you covered with its communal infrared sauna, available for use after class. Warming up in such a relaxing setting was the icing on the ice-cream cake of the cold workout. Talk about temperate bliss.

Health Benefits of Cold Workouts

The cold workout was certainly a fun experience, especially for someone who loves novelty fitness concepts as much as I do. But according to the team at the Brrrn, exercising in cold temperatures benefits our health and fitness—making this class more than something you only try once.

“With cold workouts, you are curbing one of the main stressors on the body that happens when you exercise: heat production,” says Johnny Adamic, co-founder of the Brrrn. “When you drop the temperature, your body can dump heat faster via sweat into the air, you lessen the competing cardiovascular demands on the body, and you can support more metabolic activity.”
In other words, cold workouts help optimize the way your body regulates temperature and burns calories. Sounds good to me. And there’s evidence to support the founders’ claims: One study found that cold climates force people to use more energy to maintain their core body temperature.
Furthermore, there’s some evidence that cool temperatures actually help athletes perform better. When French researchers analyzed the race times of nearly 1.8 million marathon finishers, they found that the optimal temperature for the fastest women runners was about 50 degrees Fahrenheit. A similar study found that peak marathon performance tended to happen around 53 degrees Fahrenheit.
If you dread winter, doing cold workouts throughout the warmer months might also help your body better tolerate frigid outdoor temperatures, adds the Brrrn cofounder Jimmy Martin. He only expects the popularity of his studio to increase come winter.
“What happens to hot yoga in the summertime? You go from 90 degrees to even hotter. But in the winter, you’ll go from 32 degrees outside to about 40 to 60 degrees in the cold workout studio. It will feel amazing, and people won’t feel as cold as they did before the workout,” he says.
The Brrrn has published a whole slew of science-backed info about the benefits of exercise in cold temperatures on its website. But the real proof might just be in the regular feedback from participants in the studio’s cold workouts, says Adamic.
“Our Brrrn community has been saying, ‘Oh my god, that was awesome. I worked out harder, and I could’ve kept going. I felt like my performance was better,’” he says.
My sentiments exactly.

Potential Dangers of Cold Workouts

As with most things in life, cold workouts are probably most effective in moderation.
Personal trainer, weight loss and wellness coach, and champion power lifter Robert Herbst, who has trained in the shadow of Mount Everest, warns that working out in extremely low temperatures could be dangerous for the body.
“It takes longer [for the body] to warm up, and muscles are less efficient. Tendons and ligaments are stiffer. There is more stress on the heart because cold air must be warmed and moistened before it can be used in the lungs,” says Herbst.
He believes that the only reason to make cold workouts part of your regular exercise routine is if you’re training to perform in extreme temperatures, not just improve your regular fitness.

That said, the temperatures at the Brrrn are relatively moderate compared with the climate around the world’s tallest mountains. Ample stretching before and after class can help your body cope with any potential stiffness, and if you’re having trouble tolerating a cold workout, it’s totally fine to step back into the cozy lobby and take a break.

Where You Can Try a Cold Workout

Now that you’ve heard about this fitness class, you might be eager to break a sweat at a refrigerated studio. But where can you try a cold workout?
Right now, the founders of the Brrrn say they’re the first to market with the cold workout concept in a boutique studio space, meaning you’ll have to book a trip to New York City to give it a try.
Adamic says he wouldn’t be surprised if other cold workout studios started popping up around the country in the future—and he’s ready for the competition.
“Competition is necessary for growth. Our protagonist is cold, and we’re using it as a way to encourage people to move better. If other brands are attempting cold workouts, it shows that we’re onto something,” he explains.
And even if you can’t make it to Manhattan right away, don’t worry—winter is coming. And you can create your own cold workout right in your backyard—no slippery booties necessary.

Take a peek inside any TRX class, and it’s easy to see why this style of training is so popular. TRX exercises can help you tone and strengthen every muscle in your body without the use of dumbbells or machines.
All it takes is your body weight, TRX suspension ropes, and a willingness to give it all you’ve got for at least 20 minutes. If you’re looking for a way to change up your workout at home or at the gym, you might want to give TRX training a try.

What is TRX?

Total Body Resistance Exercise (TRX) was developed in 1997 by Randy Hetrick, a Navy SEAL. While on deployment, Hetrick created his answer to staying fit while having no access to training facilities: the first version of TRX, which used parachute webbing and a jiu-jitsu belt.
From the launch of TRX Suspension Training courses for instructors in 2005 to the major milestone of one million TRX users just five years later, this simple suspension system continues to make waves in the fitness industry.

The Health Benefits of TRX

We all know the health benefits of exercise, but finding the time to prioritize movement is sometimes easier said than done. That’s why using TRX exercises for a total body workout makes so much sense.

A post shared by TRX® Training (@trxtraining) on Jun 20, 2018 at 3:00pm PDT

Not only can you exercise all the major muscle groups in your body during one workout, but you can also choose to do it from the comfort of your own home or take a class with a certified trainer. While the list of TRX benefits goes on and on, here are a few that rise to the top:

Total Body Workout

TRX exercises allow you to get a full body workout using a single tool: the TRX Suspension Trainer. Miguel Vargas, training and development manager at TRX, says the benefits come from being able to work on your range of motion, mobility, strength, and conditioning simultaneously.

All Core, All the Time

The other well-known benefit of TRX is the ability to work your core with every exercise. In other words, Vargas says, you’re not just targeting one specific spot during a single exercise. “When you’re holding on to the handles and performing an exercise, your body has to fight the instability of the single anchor point, which then helps create more core stability,” he explains.

Adaptable to Most Skill and Fitness Levels

TRX Suspension training is an excellent modality for developing self-awareness around bodyweight training. Hilton Head Health certified personal trainer David Chesworth says that one of the greatest things about it is that TRX training is adaptable to all levels of mobility, ranging from someone who has difficulty standing upright to an Olympic athlete.

Increase the speed for a cardiovascular workout.

TRX workouts are typically associated with muscle strength and conditioning, but you can also increase your heart rate and get a decent cardiovascular workout by moving through the exercises at a faster pace.

Helps With Rehabbing Injuries

“TRX allows for rehab professionals to perform exercises with clients that they might not be able to do otherwise,” explains physical therapist Kellen Scantlebury of Fit Club NY. For example, Scantlebury says movements like the squat, row, and single-leg deadlift can be very difficult to perform after injury. “Using the TRX for assistance, however, helps the client perform these movements with reduced difficulty.”

How does TRX training work?

When you first look at a TRX system, it can be difficult to picture exactly how to use the straps. But once you see someone use it and you experience it for yourself, the movements will begin to make perfect sense.
TRX training is based on seven movements: push, pull, plank, rotate, hinge, lunge, and squat. Regardless of the exercise you’re doing, suspension training constantly challenges your core for a true total body workout.
Chesworth says the TRX single-anchor, double-handle system makes for the perfect blend of stability and mobility. “Through this mechanism, it challenges the stabilizer muscles of your own body to activate and adapt [to] inefficiency in a safe way,” he explains.
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You can adjust the length of the TRX system for different exercises to make the movements more challenging. Adam McAtee, a Club Pilates instructor, says that increasing the length makes a longer lever, which creates more instability (causing the body to work harder to control the TRX). You can adjust the level of difficulty by changing the width of your stance, the speed at which you complete the exercises, and the angle in which your body is positioned relative to the anchor point (for example, the lower you are to the ground, the more difficult the row will be).
When you are performing arm exercises such as a triceps press or bicep curl, McAtee says the TRX system should be mid-length. When you are performing floor exercises such as a plank or bridge, the TRX can be lengthened even further to what’s called mid-calf, which is when the foot cradles are at the height of the student’s calves.
“It’s also important to note that during standing TRX exercises it is easy to adjust how much body weight the muscles absorb,” says McAtee. “The closer you place your feet to the anchor point, the more weight you will be working with.” So, if the exercise feels too heavy, simply walk away from the anchor point to adjust the difficulty level. If you’re not experiencing enough resistance, you should move closer in toward the anchor point.

Tips for Using TRX Equipment

You can use the TRX Suspension Trainer both indoors and outdoors. If you’re new to TRX training, it may be a good idea to take a class with a certified instructor who can show you how to adjust the TRX trainer and spot you as you learn how to do the exercises properly. If you decide to do TRX exercises on your own, however, here are some basic tips to be aware of as you get started:

• Choose a workout area measuring at least eight feet long by six feet wide, and make sure you’re on a flat, non-slip surface.
• You need to attach the TRX Suspension Trainer to a secure anchor point that is strong enough to support your body weight. According to the TRX Suspension Trainer set up and user tips video, suitable anchor points include doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, or even fences. Always weight-test the equipment before doing your first exercise by pulling on the handles.
• Attach the suspension device to the anchor point by wrapping it as many times as necessary to ensure that the trainer hangs six feet from the ground.
• When you’re using the TRX, the length of the straps should be determined by what part of the body you’re focusing on. TRX certified personal trainer Nedra Lopez explains that the shorter strap length is indicated for working out the back, biceps, and legs with moves like lunges and squats, while the longer setting is used for chest, tricep, hamstring, and glute work along with core-specific workouts.
• Take the time to understand what right looks and feels like, says Vargas: “You can easily challenge many of the exercises by simply walking your feet closer to the anchor point, adjusting your foot position to challenge your center of gravity, or change the speed of the movement.”
• Vargas also recommends using the TRX Training App, especially if you’re new to training on the TRX Suspension Trainer. “You have access to great coaching tips, fun and challenging workouts, and you can take the workouts with you wherever you have your TRX Suspension Trainer,” he adds.

TRX Workout to Try for Yourself

There are multiple ways to design a TRX workout that will fit your skill level and help you reach your goals. If you’re relatively new to TRX exercises, starting off with a basic total body circuit is the safest and most effective way to train.
Once you gain some knowledge, strength, and confidence, you can incorporate more advanced moves or make the TRX exercises you’re doing harder by adjusting the length of the system. You can also divide your workouts up to target different muscle groups and body regions. For instance, perform multiple exercises for your upper body on day one and lower body exercises on day two.
Here’s a TRX workout that starts off light and ramps up in intensity. The goal, says Vargas, is to finish with your legs and arms a little shaky and your heart pumping.

TRX Total Body Workout

Perform each of the following exercises for 30 seconds in the first round, 40 seconds in the second round, and 50 seconds in the final round. Rest for 30 seconds in between each round (or as needed).

TRX Squat Row

TRX Forward Lunge With Y-Fly

TRX Crossing Balance Lunge

TRX Chest Press

 

TRX Mountain Climber

TRX Diagonal Runner

TRX Jump Squat

TRX Triceps Press

When you’re ready to design your own routine, Chesworth says an all-encompassing TRX workout should include these movements: planks, push, pull, hinge, squat, lunge and rotations. Once you learn the basics, the TRX workout is sure to become a staple in your routine.

Do you struggle to fit fitness into your busy schedule? With work, kids, social obligations, and too many episodes to watch on Netflix, it can feel like there’s simply not enough time in the day to prioritize exercise.
But what if we told you that you could get a full-body, calorie-crushing, circuit training workout in before you even have your first cup of coffee? Okay, maybe after you have your morning dose of caffeine.

What is circuit training?

The fitness world is full of workouts, methods, and techniques that claim to get you in shape fast. While some [linkbuilder id=”6573″ text=”fitness trends”] make a short appearance in the gym and then fade away, others seem to withstand the test of time. Circuit training is one of the methods that has survived the many fitness fads over the years.
Simply put, circuit training involves doing a series of exercises, one after the other, with no rest in between each exercise. At the end of the entire series of exercises, you typically rest for a set period of 30 to 60 seconds and repeat the complete circuit two or three more times.
The exercises focus on strength rather than cardio and include moves such as push-ups, squats, chest presses, lunges, and burpees. Since you’re moving through the exercises quickly, your heart rate does get a boost. So, depending on the intensity level of your training, you could end up with a strength and cardio workout all in one session.
Circuit training is often confused with high-intensity interval training, or HIIT. While both can provide you with a fantastic workout, they are not the same thing.
“Circuit work is a constant rotation of many exercises traditionally centered around resistance-based movements, and HIIT is the practice of differing your intensity levels with multiple exercises over a shorter amount of time, done repeatedly,” explains Josh Cox, certified personal trainer at Anytime Fitness.
Although the primary focus of circuit training is strength, you also get the added bonus of a cardio workout. HIIT, on the other hand, is only endurance and heart-rate driven. Circuit training has a built-in rest period at the end of the circuit (before you repeat it), which gives you time to recover. HIIT, on the other hand, does not have a rest period built in, meaning rest has to wait until you are done with the workout.

Benefits of Circuit Training

If you’re looking for a workout that packs the greatest punch in the least amount of time, circuit training may be right for you. “Circuit training allows you to work multiple muscle groups in one session,” explains Ackeem Emmons, a certified personal trainer who works with fitness app Aaptiv.
While anyone can benefit from this method of exercise, it seems to be the most popular with people who are looking for a total-body workout that can strengthen and tone most of the major muscle groups in under 40 minutes.
It also keeps your heart rate elevated, uses most of your body’s energy systems in one workout, torches calories, and, as Emmons points out, it’s optimal if you have limited time to devote to a workout.
Circuit training also offers variety since there is an endless combination of exercises to choose from, helping you avoid the dreaded plateau. If you start feeling bored with your workout, simply swap out a few of the exercises and you’ll be back in business. Consider changing your workouts every three to four weeks.

Circuit Training Tips for Beginners

Before you lace up your shoes and get your favorite playlist going, there are a few circuit training tips you should consider.
Don’t be afraid to start (and stick with) the basics. Cox says it’s smart to start and stick with basic or foundational movements when doing a circuit. Forget about the fitness “flavor of the month” that everyone seems to be trying, and focus on getting proficient at the basic moves you can swap in and out of a circuit.
Prioritize appropriate recovery time. “Don’t rest too long where you’re not keeping your heart rate up, but also don’t make rest times too short or else your workout may suffer,” says Emmons. It may take a bit of trial and error to figure out what rest period works best for you.
If it hurts, don’t do it. You may run into certain movements you cannot do, and that’s okay. “Explore what, where, and why something hurts, and then train confidently,” says Emmons. Remember, there are tons of exercises to choose from.
Opt for quality over quantity. Emmons says we obsess about How many? way too often when it comes to working out. In reality, 10 quality reps with proper form are better than 20 bad ones.
Be properly fueled. “A car can’t run without gas, and you cannot perform without food. Make sure you are hydrated and nourished before training,” suggests Emmons.

Ready to try a circuit training workout?

Now that you have a better understanding of what circuit training is and how it can benefit your body, it’s time to give one of these workouts a try.
One of the reasons circuit training is so popular is the fact that you can work out at home or the gym.
If you’re a “hop out of bed and head downstairs” type of exerciser, you might want to try this at-home circuit training workout.

At-Home Circuit Training Workout

You can build a circuit from several different bodyweight exercises. The key to being efficient and keeping your heart rate up is to quickly move from one exercise to the next with very little rest. If you are doing more than one round of the exercises, make sure to take a 30- to 60-second break at the end of each round before repeating. Generally speaking, a circuit is done two to three times.
If you prefer to work out in the gym, you can use this same circuit with the strength training machines. For example, consider swapping out the dumbbell squats for reps on a leg press machine. Instead of push-ups, hop on a chest press machine. You can also incorporate the lat pulldown, cable row, bicep dumbbell curl, and dumbbell shoulder press.
Warm up for three to five minutes with low-intensity aerobic activity such as walking around your house or neighborhood prior to starting the routine.
[sol title=”Bodyweight Squats” subheader=”20 Reps”]
If you are new to squats, start by sitting in a chair. Now stand up and hold that position. Your feet should be a little wider than shoulder-width apart. Straighten your arms out in front of your body and lower yourself back down to the chair. If you want to use the seat as a “stop point,” gently touch your glutes to the seat, pause, and stand back up again. Otherwise, stand away from the chair and squat down until your thighs are parallel to the floor. Add dumbbells for a bit more resistance.
[sol title=”Push-Ups” subheader=”10 Reps”]
Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows and lower your body down to the starting position.
[sol title=”Plank” subheader=”30 Seconds”]
Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise.
[sol title=”Wall-Sit” subheader=”30 Seconds”]
Stand with your back pressed against a wall. Slide down into a squat by moving your feet forward until your knees are at a 90-degree angle. For added resistance, hold a dumbbell in each hand.
[sol title=”Mountain Climbers” subheader=”30 Seconds”]
Get into a plank position. Your hands should be shoulder-width apart, back flat, abs engaged. Pull your right knee into your chest as far as you can. Now switch and bring the other knee in. Alternate running the knees in as fast as you can while keeping your hips down to prevent your glutes from rising up in the air. The goal is to maintain your plank while running your knees in and out.
[sol title=”Squats With Side Leg Lift” subheader=”15 Per Leg”]
Stand in a regular squat position with your hands out in front of you for balance. Squat down until your thighs are parallel to the floor. You can also go slightly lower than parallel if you want to make the move more advanced. Pause at the bottom of the squat. As you stand up, lift the right leg out to the side for a count of two. Lower your right leg as you bend both legs back into a squat and repeat, lifting the opposite leg.
[sol title=”Burpees” subheader=”30 Seconds”]
Stand with your feet shoulder-width apart. Bend your knees and squat down while bringing your hands to the ground. Jump your feet back into a plank position, keeping your core strong. Do a push-up, jump your feet forward to meet your hands, then jump up and off the ground. Repeat.
[sol title=”Superman” subheader=”10 Reps”]
Lie down on your stomach with your arms stretched out in front of you and your legs extended. The key to this exercise is to squeeze your core and glutes to lift your arms and legs off the floor at the same time. When in this position, hold for five counts, and then lower back down to the floor. For beginners, you can hold at the top for three to five counts until you have more strength in your core and lower back.  
[sol title=”Bicycle Crunches” subheader=”20 to 30 Reps”]
Lie flat on the floor with your lower back pressed into the ground. Put your hands behind your head gently (do not pull on your neck), bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward the left knee. Switch sides and repeat.

Special Considerations for Circuit Training

As with any exercise program, there are certain people who need to take extra precautions when it comes to participating in circuit training workouts.
Emmons says if you have a history of injuries or heart complications, you should get professional medical clearance before jumping into any high-intensity program. Cox notes that if you’re recovering from a specific injury that requires concentrated rehab work, circuit training is not an adequate replacement for the approach your healthcare provider has prescribed.
If you’re pregnant, follow the exercise guidelines set forth by the American College of Obstetricians and Gynecologists (ACOG) or ask your doctor if you’re clear to exercise. For the most part, working out while pregnant is safe as long as you’re experiencing a healthy pregnancy.
The intensity of your exercise is typically what changes during pregnancy, and it’s generally recommended that you participate in moderate-intensity or low-intensity exercise while pregnant. The good news is that circuit training workouts can be modified to accommodate lower levels of intensity while remaining engaging.
If you are cleared to pursue low-intensity circuit training during pregnancy, pay special attention to the exercises you choose and how high your heart rate goes (keeping it below 140). When exercising, use the rate of perceived exertion on the Borg Ratings of Perceived Exertion. The ACOG says moderate-intense exercise should involve perceived exertion around 13 or 14 (somewhat hard) on the 6 to 20 Borg scale.
If you want to stick to the lower end—and especially if you’re not as experienced with exercise—follow a more gradual progression, aiming for 9 to 12 on the scale. You can also use the “talk test” to monitor exercise exertion during pregnancy. If you can carry on a conversation while exercising, the ACOG says you’re likely not overexerting yourself.
Avoid exercises where you lie on your stomach (like Superman!) or your back for long periods of time, and steer clear of movements with a lot of jumping or jarring (like burpees). When in doubt, ask your doctor or prenatal exercise specialist for the best moves to do while pregnant.

If you’re looking for a way to switch up your strength training, medicine balls might be the answer. By adding new types of intuitive yet challenging movement to your workout routine, medicine balls let you build balance, coordination, and most importantly, strength.
Studies show that regular strength training lowers the risk of type 2 diabetes and cardiovascular disease in women, and while few studies have looked at medicine balls specifically, the ones we’ve found indicate that medicine balls are at least as effective (and possibly more effective) than free weights.
“With the medicine ball, there are tons of exercises to work on your abs, your stamina, your strength, and your explosive power,” says Vanessa Gebhardt, a training specialist at Freeletics. “For some athletes who are used to training in the gym, doing bodyweight exercises, or running, training with a medicine ball is a very good way to strengthen the core and all the small muscles we normally don’t use.”
“It’s the explosive and rotational movements of the upper body where medicine ball training can really shine, and these moves are relatively safe as long as you’re keeping good form,” says Tyler Spraul, National Strength and Conditioning Association Certified Strength and Conditioning Specialist and head trainer at Exercise.com. “They might be a little too risky, though, if you’re just getting started with strength training and don’t have the watchful eye of an experienced coach to keep an eye on your technique and give you pointers.”

We spoke with trainers to find out how to use medicine balls safely and effectively. As we learned, medicine ball workouts aren’t too intimidating, and with proper attention to form, they can be an incredibly fun way to build strength.   

Staying Safe During Your Medicine Ball Workout: Form Is Everything

While medicine balls are perfectly safe when used correctly, the key word is “correctly.” As with so many types of exercise, poor form can easily lead to an injury.
“It’s easy to overlook the challenge that medicine balls can bring, but they can be deceptively tough because we’re used to throwing around much lighter things like footballs and basketballs,” Spraul says. “This is another reason to pay attention to your form, paying special attention to your hips and low back!”
“If you’re getting into any kind of explosive throws—whether it’s up, down, or sideways—make sure to take care of your lower back,” Spraul says. “You’ll need to have good core strength and glute engagement, otherwise you may end up getting hurt. Be careful not to over-extend and compensate through your spine.”

Keep your core engaged through these exercises, and avoid lifting with your back. For your first few workouts, you might want to exercise in front of a mirror to watch your form. If you notice yourself slouching forward or losing proper form, stop. Never risk an injury to complete a strength training exercise.

Medicine Ball Exercises for Abs: Working Your Core

In a sense, medicine ball exercises are full-body workouts—that’s part of the reason they’re so effective. Still, if you’re looking to target your abs specifically, these exercises are a great place to start.

Medicine Ball Side-to-Side Slam

Stand with your legs slightly wider than shoulder-width apart. Start with the medicine ball held firmly in both hands and drawn in toward your core. Then, as you raise your arms, rotate your body to the left and swing your arms out and over your head (think of making a rainbow arc with your arms).

As you finish the arc on your right side, slam the ball down from about shoulder height as hard as you can. Repeat this motion, starting on the right side, rotating and slamming to the left. Do 5 reps on each side before resting.

Half-Kneeling Medicine Ball Scoop Toss

Start with your left knee on the ground (you can use a yoga mat for extra padding and comfort) and your right knee bent at a 90 degree angle. Be sure to keep your legs, glutes, and core engaged throughout this exercise—engaged muscles will help keep you from twisting during the motion. Hold the medicine ball in both hands on your left side. Keep your arms straight and throw the ball across your body against the wall 5 to 10 times. Repeat on the right side.

Seated Rotations

Sit on a comfortable mat with your legs slightly bent and your heels on the floor. Bring the medicine ball to your chest, sitting completely upright with a straight back. Contract your core, exhale, and slowly rotate to one side while keeping the ball in close to your chest. Pause, then rotate to the other side. Repeat 5 to 10 times, then rest.

Weighted Sit-Ups

This one is exactly what it sounds like. Lie on your back, arch your knees at a 90-degree angle, and hold your medicine ball to your chest.
Don’t cheat by sticking the ball out toward your knees—by displacing the weight, you’ll actually make the sit-up easier to accomplish, which, we’re sorry to say, is the opposite of the goal here. Do a sit-up, keeping the ball tight against your chest. Complete this medicine ball exercise for 20 reps for an intense core workout.

Medicine Ball Exercises for Arms: Toning Up

These medicine ball exercises help build strength in your arms, and they’re a good substitute for free-weight exercises. Your results will vary depending on the weights you use; choose lighter weights and do more repetitions if you’re looking to tone up. Add more weight if you want to build muscle mass. (Going for that long and lean look? Check out our article on bulk-free resistance training, too.)

Overhead Medicine Ball Slam

This is a great exercise for strengthening the arms and working out a little pent-up aggression. Start with your feet hip-width apart and bend your knees slightly, keeping your joints loose. Take the medicine ball in both hands and raise it directly above your head, arms straight. Then hurl the medicine ball at the ground in front of you as hard as you can, following through so you can feel it in your abs and glutes. Catch the ball on the bounce-back and go again. See if you can get through 20 reps with the proper form demonstrated in the video below.

Side Rotation Throws

Stand parallel to a wall, several feet away from it. Hold the medicine ball with both hands, remaining parallel to the wall. Bend your knees slightly.

Rotate your shoulders away from the wall, bringing the medicine ball out to your side. Rotate explosively toward the wall, keeping your back straight and turning your shoulders. Release the ball, allowing it to bounce against the wall, and catch it as it bounces off, returning to your original position.

Repeat 10 to 20 times, or as many times as you’d like, stopping prior to exhaustion. Keep in mind that since you’re throwing a weighted ball around, this is not the type of exercise you should continue until you’re no longer able to maintain the good form demonstrated here.

Medicine Ball Shuffle Push-Ups

Get into a push-up position with your medicine ball on your right side. Your feet should be shoulder-width apart with your legs straight and your hands slightly more than shoulder-width apart. Keep your right hand on the medicine ball and gradually lower your body to complete the first phase of the push-up.

At the bottom of the movement, push the medicine ball toward your left hand. As you come up, push yourself off of the floor completely in a single explosive movement, landing with your left hand on the medicine ball. Keep your waist completely straight, and don’t dip your neck. Repeat, alternating the ball from your left hand to your right hand for 10 repetitions.

You can increase number repetitions over time, but we’d only recommend trying this exercise if you’re already familiar with standard push-ups since the explosive plyometric movement it entails can be difficult for beginners.

Wide Open Circles

This simple yet impactful movement will tone the arms from the shoulders down. Start by planting your feet about shoulder-width apart. Keep your knees loose and slightly bent.

Grab your medicine ball, and hold it straight up above your head, keeping your arms straight, then draw circles in the air in front of you, keeping your arms straight the whole time. According to Jonas Sahratian, strength coach for the University of North Carolina Tar Heels, beginners should complete 10 reps clockwise and 10 reps counterclockwise.

When should you increase the weight of your medicine ball exercises?

When starting a medicine ball workout, be sure to choose a medicine ball weight that allows you to perform movements comfortably.
“The proper weight of the medicine ball is determined by the type of exercise being performed, your individual strength level, and the number of repetitions you complete,” says Gebhart.
“The important part here is that you are able to perform the movement with the best technique and range of motion. You should always start with a lighter weight, and make sure you are doing the exercise correctly before moving on to a heavier weight. This is the safest and most effective way to train.”

If you want to incorporate a power training exercise—which involves performing a single rep or set with high weight—here’s Gebhart’s advice:

For power training exercises, the weight of the medicine ball should be about 30 to 50 percent of your bodyweight one rep max for a similar weight training exercise. For multi-joint exercises such as the overhead throw, the medicine ball must be large enough to handle comfortably with both hands while tensing all of the major muscle groups involved in the movement. Start with lighter weights here, and see how you feel after warming up.

What are you waiting for? Pencil a medicine ball workout into your calendar (or bullet journal!) and get your whole body moving in high gear.

If you’re new to the fitness world, you may have noticed some unfamiliar terms popping up on the fliers on the bulletin board at your local gym. Maybe you’ve seen a mention of the violent-sounding HIIT or guessed at which syllable gets the inflection in Tabata.
While these terms might seem very different, they’re quite closely related—and you should really get to know them. High-intensity interval training (HIIT)—specifically the practice known as Tabata—is actually one of the most successful methods for fat loss.
Tabata workouts have become increasingly popular over the last few years, but how do you know if this type of training is right for you? What exactly is HIIT, and what makes Tabata workouts so great, anyway?
We’ll tell you everything you need to know about Tabata training and how to incorporate this method in your own fitness plan.

Understanding High-Intensity Interval Training

First of all, what is HIIT? The answer is in the name (when you actually spell it out)! HIIT workouts include a cycle of high-intensity movements followed by a rest period followed by more intensity, and on and on until you’re done. The idea is that you physically go all out during the “on” time (and kind of always wish the “off” times were a little longer).
This type of interval training works by increasing your anaerobic capacity—your body’s ability to physically function without oxygen. Why would you ever want your body to perform tasks without oxygen, you ask? Well, exercising to oxygen deficit with HIIT can eventually increase your endurance and help with fat loss.
Generally speaking, there are two types of exercise, certified personal trainer and nutrition expert Kyra Williams tells HealthyWay. “Aerobic [exercise] is like going for a jog or doing 20 continuous minutes of bodyweight exercises,” Williams says. “Anaerobic [exercise] is something you would do where you become out of breath in just a few seconds, like sprinting up a flight of steps.”
Aerobic exercises, such as taking a walk, will also help you lose fat and can be a great stress-relief option, Williams explains. But too much aerobic exercise has a tendency to backfire.  
“If you were to do something like [go] for a 5-mile jog every day, this can actually increase stress on your body and cause you to store fat,” says Williams.
This is where interval training comes into play. “HIIT is not only time saving, but it depletes glycogen from the body very quickly then targets fat stores and is done so quickly, it spares your hard-earned muscle,” she adds.
Tabata workouts fall into the HIIT category. The Tabata method is named for its creator, Japanese researcher Izumi Tabata (pronounced tuh-BAH-tuh, not tab-bit-TA).
In a study Tabata conducted, participants showed a higher increase in metabolism and anaerobic capacity after doing short interval exercises five days a week for six weeks compared to other participants who performed longer workouts at less-intense capacities. Thus the Tabata method was born.

Tabata: the Basics

A Tabata workout is made up of timed intervals in which you push yourself to work as hard as you can for short bursts of time. Then you get to chill out a bit, although you keep moving during the rest interval. The typical timing for Tabata exercises is 20 seconds on, 10 seconds off, repeated eight times. This means you can complete an entire Tabata workout in just four minutes.
The quick workout time is definitely a benefit of using the Tabata method.
“Tabata can be done as a stand-alone workout or paired with pretty much any workout,” says certified trainer and health coach Corey Phelps. “It is excellent for those who are short on time or anybody looking to make the most out of every minute of their workout.”
Tabata is also incredibly versatile. ”You can perform almost any movement Tabata-style as long as you are completing only one movement for the four-minute cycle and going all out,” says Phelps.
Plus, Tabata workouts don’t require any specific weights or equipment, so you can do them almost anywhere. You can use the timer on your phone or download a Tabata timer app to keep track of your reps.
It’s a good idea (especially when first starting out) to pay close attention to your heart rate during a Tabata workout. For most people, the target heart rate should be at about 75 percent when you’re “on,” depending on exertion and your level of ability.
While you don’t need a heart-rate monitor, they do make tracking all of this pretty easy. If you don’t have a monitor, you can also simply use this reference guide to calculate your target heart rate.
Here’s an important note: If you start to feel dizzy or lightheaded during a workout, stop and take a break. You might be pushing yourself too hard and increasing your heart rate too much. Take a longer rest period, drink some water, and don’t go quite as hard on the next round. Always be sure to listen to your body during these types of workouts! There’s a thin line between pushing yourself and overexerting your body.

Tabata Exercises You Should Try

Here are some great beginner exercises to get yourself acquainted with the Tabata method.

• Mountain Climbers: Mountain climbers are excellent for upper-body and core conditioning. To do this exercise, set yourself in a plank position. Start your Tabata timer, and then alternate pulling your knees toward your chest (think running in place, but with your hands on the floor). Keep alternating your legs for the entire 20 seconds, and then rest for 10 seconds.
• Burpees: No one likes doing burpees—but they are a great full-body motion you should incorporate into your workout routine. Don’t worry if you struggle with this motion (especially when Tabataing). If it seems hard, that’s because it is. But the more you do it, the easier it will get. Start by standing with your feet shoulder-width apart. Bring your hands to the floor and then jump your legs out so you’re in a plank position. Do a push-up and jump your legs back up toward your hands. Then as you stand, jump as high as you can with your arms over your head.
• Sprints: Sprints are one of the most common Tabata exercises. The idea is simple—you’re sprinting almost as hard as you can possibly go for 20 seconds and then either jogging or walking for the 10-second rest. Make sure you find a sprint speed you can endure for the entire 20 seconds and don’t go too hard too soon.
• Medicine Ball Slams: This is a great exercise to work out your upper body and release some pent-up aggression. Pick out a medicine ball that isn’t too heavy (remember you have eight rounds of these) and make sure the floor you’re standing on can handle some good slams. Stand with your feet shoulder-width apart, holding the medicine ball out in front of you. Extend your arms as far as you can overhead, then flex your core and throw the ball as hard as you can to the ground. It’s important to keep your back straight and your abs engaged throughout this motion.

If you want to kick things up a notch, you can try a whole Tabata circuit. This is where you go through multiple movements back to back with Tabata timing for all eight rounds. These workouts are no joke, and you’ll definitely be feeling it when you finish.
A good beginner circuit includes push-ups, squats, medicine ball slams, and jumping rope.
The circuit would go:

• Push-ups for 20 seconds
• 10-second rest
• Squat for 20 seconds
• 10-second rest
• Ball slams for 20 seconds
• 10-second rest
• Jump rope for 20 seconds
• 10-second rest
• And then repeat all of that seven more times.

Just remember to pay attention to your body when you start down this Tabata path. Take things slow, be sure to do some kind of warmup, stay hydrated, and don’t feel bad about taking a break—after all, Tabata really puts the “intensity” into “high-intensity interval training.” And that’s why it works.  

Have you fallen into an exercise slump and can’t seem to get motivated? Don’t be discouraged—we’ve all been there. For something new, try introducing a boxing workout to your routine.
Boxing has grown in popularity over the last few years, with celebs like Gigi Hadid and Adriana Lima endorsing the sport as a great workout, and more and more gyms are offering beginner classes, making boxing accessible even for those who haven’t spent time around a ring. Meanwhile, folks are starting to realize that footwork around a bag and learning to punch (and kick!) safely and swiftly are great ways to relieve stress while also building muscle, stamina, and discipline.
There are tons of resources available for boxing beginners to get acquainted with the sport, and you don’t need to go to a boxing gym to learn the basics. We break down everything you need to know to get fit by throwing a few punches at the gym, or even in the comfort of your own home.

The Surprising Health Benefits of Boxing Workouts

You might think boxing is all about upper body strength, and if you box, you’re going to get giant, hulking arms. If you pursue boxing regularly, your arms will become stronger, but boxing is truly a whole-body workout.
“The health benefits of boxing are numerous—it’s a total body workout,” personal trainer and kickboxing instructor Monique “Moe” Adams tells HealthyWay. “You are engaging several muscle groups through every punch and kick you execute. Your core is engaged the entire time and you are working both upper and lower body for maximum calorie burn.”
Boxing is so much more than just throwing punches! Even beginner-level sessions will get your heart rate going. Boxing is a great cardio option “because your heart [has to] work harder at pumping blood around your body,” fitness trainer Miriam Amselem tells HealthyWay.
Boxing workouts have the power to strengthen your cardiovascular system, improve coordination, alleviate stress, and build muscle—all while burning some serious calories. What’s better than that?

Boxing Exercise Fundamentals: The Jab

Throwing a punch is a lot more complicated than you might think. You’re not just tossing your fist into the ether in front of you, hoping to make contact. A punch, or jab, as the pros call it, involves very specific setup and execution.
“The number one mental tip I tell my students is to first picture their target,” says Adams. “Imagine yourself delivering the jab with the maximum power and be ready to do some major damage.”
After you’re mentally set, it’s time to prepare your body to execute on the move.
“Feet have to be a bit outside of hips and hands have to be in front of the face, as if blocking a punch,” says Amselem. “Engage your core by pulling your belly button into your spine to get your entire torso ready.”
Guarding your face by keeping your arms up is key to proper form. Amselem says that before you move your arm, “you have to pivot your foot and bring your hip around in the same direction, so your shoulder will be right on top of your hip.”
Finally, Adams says to “extend your jab 90 percent, aim for your target’s nose, and let all the power come from your body.” Of course, you probably won’t have a human target, so imagining striking your bag at nose height is the goal.
Also, don’t forget to breathe! Your breath plays an important role during any exercise—and boxing is no exception. Think of matching your breaths to your motion; slow movements require slow, deep breaths, and fast movements require short, quick breaths. When you set your body and stance, inhale slowly through your nose. Then, when you’re ready to punch, exhale quickly in short bursts as you execute the perfect jab.
It sounds complicated, but after you run through the motions a couple times, throwing a jab will become second nature!

Warm-Up Exercises for Your Boxing Workout

Before you begin your boxing session, you should always prepare yourself with a proper warm-up routine.
“Your warm-up should include dynamic and rhythmic movements that serve as a dress rehearsal for what you are about to do,” says Adams. You want your blood flowing and your muscles moving before getting into any serious physical exertion.
Amselem suggests two different warm-up sets to prepare for a good boxing workout. Note that the American Heart Association recommends a warm-up of 5 to 10 minutes before any exercise and recommends intense workouts like fitness boxing begin with a warm-up that’s on the longer end of that spectrum. Of you do both of these warm-up sets, cycling through each exercise for a minute apiece, you’ll be in great shape to begin your boxing workout:

Warm-up I: Lower Body

Jumping jacks, lunges, jump rope, squats—rotating through each movement for one minute each

Warm-up II: Upper Body

Shoulder raises, bicep curls (with light weights), push ups—rotating through each movement for one minute each
Adams suggests a handful of good warm-up moves including step touches (side to side), reaches (both over the head and across the body), squats, shoulder rolls, and knee strikes, all of which can be used to spice up your pre-boxing routine.
Adams notes that any side-to-side motion will help prepare your body for your boxing workout combinations.

Boxing Workout Combinations for Beginners (and Beyond)

Once your body is warmed up, you can get into the workout. You can start boxing with or without a punching bag. In fact, even the pros practice shadow boxing, which involves sparring with an imaginary opponent rather than hopping in the ring with another person or unleashing on a bag. That said, having a stopwatch or your phone for a timer is a necessity.
For a solid beginner workout, Adams suggests the following timed combinations: Three rounds, lasting one to three minutes each, with a 30 to 45 second break in between. Note that in certain combinations, you’ll begin with a right lead, meaning your right leg and right arm will be forward. A left lead, on the other hand, involves your left leg and left arm being forward.

Combination I:

• Begin with a right lead
• Triple jab/cross 25 times
• Jab/cross/hook/uppercut 25 times
• Take a 30 to 45 second break
• Repeat the entire combination on the left lead

Combination II—The Triple Jab Cross:

• 3 right jabs followed by 1 left cross for a 4-count combo

Combination III—The Jab/Cross/Hook/Uppercut:

• Right jab/left cross/right hook/left uppercut for another 4-count combo

Amselem usually has her clients throw combinations of single arm jab, uppercut, and straight punch for three minutes, plus front kicks, followed by a 60 second “break” during which they practice lunges, planks, or squats.
“[This workout] is a calorie and fat torcher which they all love when it’s over and love even more when they see the results,” says Amselem.
Once you get comfortable with these moves, try working out with a heavy bag. With boxing’s growing popularity, you can probably find one at your local gym if you don’t have the room or the desire to bring one home. When you use a heavy bag, you introduce more resistance into your practice, which ultimately helps you build more muscle.

Cool-Down Routines for Boxing Workouts

Cooling down after a difficult workout is just as important as warming up. The cool-down process brings your heartbeat and breathing rate down slowly, which helps prevent dizziness. It also helps prevent post-workout soreness.
“Cool down should include static stretching for flexibility gains while incorporating deep breathing—bringing your heart rate down and relaxing the body,” says Adams. “Following a boxing workout, stretch your shoulders, biceps, triceps, chest, and back. If your workout included kicks, stretch out your quads, hamstrings, glutes, and calves.”

How to Get the Most Out of Your Boxing Workout Classes

While it’s great to be able to learn and practice something in the comfort of your own home, changing up the setting and putting your skills to the test in a class is also beneficial, so don’t be scared of signing up for a boxing class!
When you’re ready to try out a class, it’s important to start with the right attitude.
“Be ready to have some fun,” says Adams. “Grab a towel and plenty of water. Remember, this is a new activity for you, so give yourself permission to make mistakes. Any new fitness format you try for the first time will have a learning curve.”
It’s always a good idea to stick with combinations you’re comfortable with at first, and slowly bring new moves into your practice. You don’t want to go too hard right away or develop incorrect form or bad habits. Remember: A good boxing workout begins with the fundamentals.
Want to learn more about boxing classes? Check out Senior Editor Taylor’s reflections on her first experience at TITLE, the importance of hand and wrist wrapping, and why short and sweet might be the way to go the first time you hop in the ring.

Summer is right around the corner, and if a booty boost to Kim-Kardashian levels is on your to-do list, we have the best butt exercises to get you there.
The qualities of the perfect booty have changed over time, explains Anna Laura Sommer, a personal trainer certified by the American Council on Exercise. She also holds the title of 2017 Ms. Bikini New England, and she has become known for her toned glutes.
“Back in the ’80s, when jazzercise was a big thing, having no butt was the butt to have. These days, it’s all about the big butt, but that will probably change again. I hope we can get to the point where there’s not one type of desirable body, and everyone can work to challenge their bodies in their own way,” she says.
No matter the size or shape of your butt, there are ways of working toward your dream derrière. Sommer has put together a guide packed with the best butt exercises you can do right at home. These glute exercises are no cake walk, but every lunge, squat, and pulse will get your bum one step closer to a silhouette as plump as the peach emoji.

But(t) First, an Anatomy Lesson

The best butt exercises aren’t designed just to help you fill out a great pair of jeans. They also help keep one of your body’s most powerful muscle groups strong and healthy. Understanding the anatomy of your rear end will help you target each area of the glutes, says Sommer.
The gluteus maximus is the large muscle on the bottom of the butt, and it’s usually what people are referring to when they talk about their “glutes.” Closer to your hip bones, you’ll find your gluteus medius, a smaller muscle that is typically worked when running.
“The gluteus medius is what makes runners’ butts look long and lean,” explains Sommer.
Finally, you have the gluteus minimus, the smallest butt muscle, located just beneath the gluteus medius. It’s not mentioned much when talking about the best glute exercises, says Sommer, but it’s a really important one to work.
“All of the gluteus muscles lay on top of each other, so you don’t want to have any weak areas,” she says.

So which exercises give you a bigger butt?

“You’ll want to use really big movements, some weights, and dynamic exercises that target every single muscle in the legs, from the butt to the calves,” says Sommer. “Targeting the entire lower body, not just the glutes, will help you become a stronger person overall and reduce the risk of injury.”

Form is everything.

The first step toward a beautiful butt is a commitment to put in the work. No matter how many times a week you do butt exercises, though, the effort won’t pay off unless you practice proper form.
“For squats and lunges, one of the biggest mistakes that I see is allowing your knees to go past your toes. They need to be in line with your ankles, so really focus on having your weight in your heels. At the bottom of your squat, you should be able to wiggle your toes off the ground a bit,” says Sommer.
For most exercises (especially squats), your feet will face forward and be about hip-width apart. Focus on driving your hips down and back and keeping your chest up and back. Most importantly, make sure that you focus on slow, steady breathing.
“Nail the form before you add weights and worry about reps,” says Sommer. “If you don’t have good form, you won’t work the muscles you intend to, and you could end up in pain.”

Sommer’s Favorite Butt Exercises

Getting an exceptional butt is hard work, no buts about it. Fortunately, Sommer has put together a list of glute exercises to target each muscle group. And if you’re a little shy about doing some of these moves in front of others, don’t fear: These exercises can be done from the comfort of your home.
Choose four of Sommer’s best butt exercises below, and try to do three or four sets of each move, with 10–15 reps in each set, at least two days a week for a month. Switch up your chosen glute exercises every four weeks to challenge your body in new ways.
“You’ll feel it immediately after your first workout if you’re doing things right. You should start seeing results within 30 days, if not sooner,” she says.

Squat

Standing with your legs shoulder-width apart, begin to drive your butt back into a squat. As you bend, keep your chest and shoulders back. Get a deep bend in the knees (aim for at least 90 degrees if your body is able), while making sure they don’t go past your toes and your weight stays in your heels. When you head back up, press through your heels and contract your glutes until you’re standing. For added booty work, squeeze your butt again at the top.

Wide Squat

This butt exercise is very similar to the standard squat, but you start with your legs spread wider than your shoulders and your toes pointed outward to help increase the work required by your glutes.  

Walking Lunge

Stand with your feet shoulder-width apart and your arms extended in front of you or with your hands resting firmly on your hips. Then, step forward with one leg, flexing the knees to 90-degree angles and keeping your chest upright. Push through your front heel to straighten your legs and bring your feet back into their original place. Repeat on the opposite side.

Curtsy Lunge

Start in the same position as you did for the walking lunge. Then, step your left leg back about two feet, landing at an angle behind your right leg so your thighs cross. Both knees should bend, like a curtsy. Press through the heel to straighten your knees and bring your legs back to the starting position. Repeat on the opposite side.

Fire Hydrant

Begin on all fours with your hands under your shoulders and your knees under your hips. With your core engaged, raise one knee out to the side as high as you can, and hold it up for one second. The position should look a little like a dog peeing on a fire hydrant. Lower your leg to the starting position, and repeat. Then, switch sides and repeat the sequence.

Fire Hydrant Pulse

This move works exactly like the standard fire hydrant, but rather than lowering your leg all the way down, just lower halfway and pulse it back up to the top. Then, switch sides and repeat.

Bodyweight Glute Bridge

Lie on your back with your feet flat on the ground (hip-width apart) and knees bent. Press hard through your heels to drive your glutes off the ground, while keeping your shoulder blades on the floor. Push your hips as high as possible and draw your belly button in. Squeeze your glutes at the top, then lower to the ground.

Prone Hamstring Curl

Lie on your stomach with a lightweight dumbbell between your feet. With your toes flexed, exhale and bend your knees, bringing your heels toward your glutes and keeping your thighs on the ground. Inhale and slowly return your legs back to your starting position.

Squat Kickback

Start with your feet a little wider than shoulder-width apart, squat, then return to standing. Transfer your weight to one leg and kick back with the opposite leg. Return to the starting position and repeat on the opposite side.

Donkey Kick

Begin on all fours with your hands under your shoulders and your knees under your hips. Keep your right knee at a 90-degree angle and foot flexed, raising your leg behind you until your thigh is parallel to the floor. Squeeze your glutes to pulse your flexed foot toward the ceiling. Keep a neutral spine throughout this movement. Lower your leg to return to your starting position.

Frog Jump

Stand with your feet shoulder-width apart. Lower to a squat. Press into the balls of your feet and jump as high in the air as you can. When your feet hit the ground, go back down into a squat and repeat the frog jump.

A Beautiful Booty’s Not Built on Exercise Alone

You can spend all day and night doing squats, but glute exercises aren’t the sole way to build a great booty. You also need to pay attention to your nutrition, says Sommer.
“At the beginning of my fitness journey, I’d try to out-exercise a poor diet, and I didn’t see the results I wanted. Around 80 percent of how you look and feel is directly related to what you’re putting in your body, not what you’re doing at the gym,” she says.
She recommends fueling your butt exercises with a high-protein diet and healthy carbohydrates.
“Rather than eating three big meals a day, go for four or five small, healthy meals, each with a generous amount of lean protein. That keeps your metabolism up all day long,” says Sommer. “Don’t be afraid of carbs—your body needs them! I recommend oatmeal and sprouted bread.”
Finally, manage your expectations. No matter which part of your body you’re targeting, it will never look exactly the same as anyone else’s—and that’s okay! The “flaws” you notice about your butt, like cellulite, size, or shape, are all completely normal. Use your glute workout routine to help become the strongest, fittest, healthiest version of yourself, building confidence along the way.
“I’m a bikini fitness pro, and on my day of show, there’s still some cellulite on my legs even after working out, doing the best butt exercises, and having awesome nutrition. We can’t be self-conscious about it or beat ourselves up about it. Just accept that this is your body right now, and do the best you can not to compare yourself to others.”
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