Category: Sweat

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Favorite Finds Sweat

The Best High-Waisted Workout Leggings For Whatever Your Day Has In Store

Whether you’re planning to spend an easy breezy morning basking in the sun at your favorite park followed by a quick trip to the local farmers market and an evening of cooking (and dancing) in a music-filled kitchen, or you want to turn up the heat in a spin class, at the gym, or on the mat at your fave yoga studio, we all know high-waisted leggings can take us from morning to night in comfort and style. Why dread the inevitable undoing of the top button by the time the clock strikes 7 p.m. when you could be comfortable (and limitless!) in your most aesthetic tights around the clock?
It’s a no-brainer; the only tricky part is finding the right pair. Of course, not just any style will do. You need high-waisted leggings that move from one weekend shenanigan to another without chafing along the seams, suffocating your waistline, showing your undergarments, or clashing with your boho summer booties. Girl, I’ve got you covered.

Best High-Waisted Workout Leggings

I put five pairs of leggings to the test to see which brands and styles rose to the occasion, boasting perfected tummy-hugging, high-rise waistbands and to see which options quickly fell by the wayside. Read on for my notes and suggestions, so you can decide which pair deserves the beloved top-shelf spot in your wardrobe.
[sol title=”C9 Embrace High Waist Leggings” subheader=”Size XS”]
While these C9 leggings are indeed high waisted, there are a few unfortunate factors that kept me from falling head over heels for these budget-friendly leggings. The C9 Embrace High Waist legging has a waistband that fits snug around the abdomen, settling just beneath my belly button, which was great. The thin material, however, lacked the 4-way stretch capabilities that most of us expect to find with high-rise leggings, which made them a bit uncomfortable. The traditional cottony material didn’t move with my body and required frequent re-adjusting, which is not ideal for yoga flows or cardio workouts.
Does the price tag make up for the limitations? In my opinion, no.

Target

Pros

C9 makes finding a last-minute legging in a pinch quite easy. Stop by a Target on your way to any final destination, and voila! You have a wallet-friendly find that will allow you to jump into any legging-dependent activity without breaking the bank.

Cons

I’m less than enthused with this workout legging in general, especially the waistband. When I look for a pair of high-waisted leggings, I want to be able to lounge and snack in them after a hard workout without feeling as though the waistband of my pants is digging into my sore abs or food baby.
I’m personally not a fan of thick seams on my workout leggings, which also contributed to a bit of discomfort. Last but certainly not least, these leggings exhibited a bit of sheerness around the rump and noticeably lost shape after a full day of wear.
[link-button href=”http://fave.co/2D8M6ay”] Get them from Target [/link-button]
[sol title=”Old Navy High Rise Compression Leggings” subheader=”Size XS”]
I remember the days when Old Navy was the center of my family’s necessary pre-Fourth of July clothing haul. Now, the store is revamping its brand with items that are truly non-negotiables in this day and age (because leggings are pants). Old Navy’s High Rise Compression Leggings hug the torso just above the belly button, and although some waistband rolling seemed to be unavoidable when I wore these, it certainly wasn’t excessive.

Old Navy

Pros

The High Rise Compression Leggings truly did exhibit a fair amount of compression, though the material did have a softer, cotton finish. While this may not be your go-to pair for sweaty pursuits, it could certainly be a contender for everyday wear. Despite the occasional folding, the waistband stayed in place. No shimmying—what a victory!

Cons

The fabric is prone to clinging and pilling, so prepare yourself for a waistband (or rather, an entire legging) that requires a few rounds of lint rolling before leaving the house. The quality of the material did reflect the price tag, but that said, the pant was undoubtedly higher quality than the C9 Embrace. Despite being the correct size, the seams of the legging definitely exhibited signs of straining as I pulled them above my hips. Suffice it to say, these pants are compression forward, and there isn’t much “give.”
[link-button href=”https://fave.co/2KHXaLS”] Get them from Old Navy [/link-button]
[sol title=”lululemon Align Pant” subheader=”Size 2—Available in 19”, 21”, 25”, and 28” Lengths”]
If I was deserted on an island with only one item of clothing, the lululemon Align would be it. As much as I would love to rant and rave about a pair that’s considerably less pricey, none could compare to the buttery soft, luxurious fit of this high-waisted workout legging.
This pant is perfectly high rise, hugging my abdomen snugly above the belly button. This legging also has one of the highest waistbands, which is perfectly complemented by the sweat-wicking, form-fitting Nulu material. Drool.

lululemon

Pros

The waistline of the Align Pant stays in place during any and all activities, from morning errand running to an evening yoga flow. The thin, smooth material lies completely flat against the skin, making it ideal for wear with bodycon tops. Need to pair your lululemon Power Y tank with a cute but simplistic bottom? This is it.
This legging has mastered the high-rise waistband, leaving me held in without any unnecessary digging or chafing. Squeezing and cinching? Also absent. Eating, breathing, and uninhibited living can be done in peace. Can I get a, “YAS!”? Also wonderful: The Align pant isn’t prone to clinging and lasts quite a while before showing any signs of wear. This is something that can’t be said for any of the previous pairs!

Cons

lululemon has yet to make these in every color, and far too often, my local store is sold out of Military Green. Sigh. Also, if you choose to purchase these workout leggings, keep in mind that the delicate material requires more care when washing and drying (P.S. Lay this pair flat, and allow it to air dry!) to extend the life of the legging.
[link-button href=”https://fave.co/2B2iszg”] Get them from lululemon [/link-button]
[sol title=”7Goals Cyber X Mesh Legging” subheader=”Size XS”]
I wish I could time travel back to the moment I first tried on these 7Goals Cyber X Mesh Leggings and capture my facial expression. Pleasantly surprised would be the understatement of the century.
The 7Goals leggings are not only more comfortable than the C9 and Old Navy styles, but they’re also far more stylish. Sure, we’ll get to the high-rise details, but first, can we take a moment to appreciate the chic mesh and X-band? Cuter than your typical legging, these could be paired with a low-line sports bra or airy crop top for a winning everyday outfit.

Amazon

Pros

The waistband featured on this high rise is unlike any other I’ve ever worn or seen. The fabric creates an X across the abdomen, which will actually accentuate your waistline. While the band itself lies fairly flat, the added material needed for the X does make it a little, well, lumpy, meaning confidently rocking a crop top is in order, especially if you’re looking to nail an athleisure outfit!
The waistband sits above the belly button and is easily the highest legging of the high waisted pairs that I tested. It stays in place well, making it through a long day of pup-walking and vinyasa malasana. The material has noticeably more stretch than a traditional cotton legging. It’s unbelievably comfortable and moved with my body every which way. The pant was also tailored well throughout the leg, hitting at the ankles without any excess fabric.
The only sheer thing about this pair was the actual meshing. What a relief! While the pant isn’t thin, it isn’t what I would describe as thick, either. All in all, it sits comfortably in the middle of this spectrum.

Cons

The brushed material of the Cyber X Mesh Legging is prone to pilling and clinging. While this isn’t a drag in my book, it’s something to consider prior to purchasing and definitely necessitates proper care if you want your new favorite high-waisted legging to last.
[link-button href=”https://amzn.to/2us3m4R”] Get them from Amazon [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
Another legging that boasts qualities true to its name, ZELLA has created a legging that I could truly live in. These high-waisted leggings are noticeably different from the rest of the pairs in this cohort, and in all the best ways!
If the material used for the lululemon Align Pant is thin, and the 7Goals Cyber X Mesh Legging lands somewhere in the middle, the ZELLA Live In High Waist Leggings are what I consider thick. Although they may not be as airy as the other pairs, these leggings offer a compression that’s evenly dispersed throughout the entire pant including the waistband.
The band sat at the top of my belly button, leaving nothing but the upper rim of the navel visible. To my surprise, the waistband stayed in place throughout 12-hour work days that involved training clients, teaching yoga, and partaking in my own metabolic conditioning session. There wasn’t a single instance that required wiggling or readjusting the pant.

Nordstrom

Pros

The ZELLA Live in Leggings’ material is by far the most supportive of the group. It lies flat across the tummy, making it another perfect option for semi-fitted shirts. The flexible 4-way stretch also means no digging along the seams or cutting into the obliques.
The simple design and brushed finish make this legging a wonderful pairing for everyday outfits and even casual work attire. The subtle notes of glute-accentuating piping along the back of the waistband are also a welcomed addition! Commando-friendly, squat-proof beyond an ounce of doubt, and notably cheaper than the lululemon Align Pant, this legging makes an ideal high-waisted contender.

Cons

As far as the waistband is concerned, ZELLA has no faults. The level of comfort doesn’t compare to that of the lululemon Align, yet it’s certainly a pair that I would want in my own wardrobe—especially for cool days and laid-back activities.
[link-button href=”http://shopstyle.it/l/KgWN”] Get them from Nordstrom [/link-button]
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Categories
No Gym Required Sweat

A Beginner’s Guide To Bouldering

Gripping neon moldings, hanging upside down, arms quivering, scanning the wall for where you’re going to plant your hand next—not exactly the badass image you had in mind when you decided to try bouldering.
That’s probably many climbers’ first experience with ropeless rock climbing, though. You might envision yourself straight out of a North Face ad, scaling a mountain, but it takes time to get the hang of anything. With a little work, though, a realistic version of that image might be possible, and it’ll be worth it for your mind and body.

First Things First: What is bouldering?

Is that even a verb? Yes. To quote REI, “Bouldering is climbing in its simplest form, sans ropes, harnesses, and hardware on rock faces that are shorter than the walls at cragging areas.” The route to the top of a boulder outside or wall inside is called a problem, and the climber’s goal is to find the solution—that is, how to get to the top.

Why should I try bouldering?

Physically, bouldering is pretty much a full-body workout. Not only do you work out your arms, but you also use your back, shoulders, core, and leg strength to move yourself up. While at first glance bouldering would be considered a strength exercise, any type of rock climbing is also considered a cardio workout. A 2004 study concludes, “During climbing, there are increases in oxygen consumption and heart rate, suggesting that it requires utilisation of a significant portion of whole body aerobic capacity.” Increased oxygen intake (aerobics) happens simultaneously with increased heart rate (cardio). Besides that, watching pros climb, you can see that bouldering requires that you bend your body in ways you wouldn’t ordinarily, boosting flexibility.
https://www.instagram.com/p/BhtkcXLDe92/?taken-by=shaunacoxsey
Mentally, there’s some problem solving involved, hence why the climbs are called problems. In addition to using your mind strategically, bouldering is also an exercise in mindfulness. This kind of mindfulness therapy can treat mental health disorders, with one study proving that bouldering helped mitigate symptoms of depression. Sounds like a win-win to me.
Socially, you can also get the benefit of working out with others. Climbing gym communities can be pretty tight-knit, and watching each other try to scale (and fall) makes the individual activity more social than you might expect.

Where can I get started?

If hopping on a boulder outside seems a little daunting as a beginner, start out at a climbing gym. Gyms usually mark the grips for different problems and label sections for varying difficulties. Plus, there are mats around the gym to make the falls somewhat less traumatizing, plus knowledgeable employees you can [linkbuilder id=”6572″ text=”ask for help”].
The popularity of climbing gyms has continued to grow steadily, so most sizeable towns should have an option for indoor bouldering. Inside, you can master some of the basic skill sets before venturing outdoors. Like lots of fitness activities, the gym’s expert climbers might intimidate you as a novice, but odds are they’ll be welcoming and might even teach you a thing or two. Still, you can start out in a class or join a beginner group.
Once you do make it outside (if that’s one of your goals!), the possibilities are plentiful. Since bouldering doesn’t require great heights, even non-mountainous regions have areas outside where you can try it. You can do a little internet searching, but asking around at your local climbing gym might be the best bet for finding safe spots for beginners.

What gear do I need for my first bouldering sesh?

Especially if you’re going outside, where rentals aren’t likely, it’s best to invest in some essential gear.

  • Crash Pads (for outdoor bouldering): Not as scary as they sound, crash pads are just mats, like gyms have inside, to catch you when you fall.
  • Climbing Shoes: You can rent these at most gyms, but if you decide you like bouldering, it’ll pay off to invest in a pair.
  • Chalk and Chalk Bag: Chalk dries up any moisture on your hands and improves your grip.
  • Spotters: i.e. friends who will be there to catch you when you fall and yell words of encouragement as you climb.

What’s next, boulder babe?

Getting into new fitness activities can be a little daunting, but if you’re in a workout rut or simply want to find a new hobby, bouldering is a super badass way to shake up your routine. The first time I bouldered was a haphazard attempt on a service trip in Appalachia that proved to be a physical challenge and a great bonding experience.
To make yourself a bit more comfortable prior to your first climb, read up on some basic tips and terminology so you have some understanding of what’s going on around you. Then try it out for yourself!
[related article_ids=1001204,26396]

Categories
Fitness Advice x Motivation Sweat

An Interview With GoFitJo And Why She Believes Exercise Is Optional

HealthyWayFitness and wellness inspiration is everywhere, being thrust at us in the form of magazines, IG accounts, and curated Pinterest boards. No one can deny its limitless supply. But when we really dial in, we start to wonder: What of this actually inspires us to be our best selves, without attaching some futuristic ideal to our body shape or version of perfection?
We found precisely that in Jo Encarnacion of GoFitJo—a true, sincere source of inspiration. If you peruse her beautifully curated Instagram account (we see your photog skills, Jo!), you’ll find she’s often sharing more of the #highlightreal aspects of her wellness journey than that of the #highlightreel—pictures and words that are perfectly filtered and often lacking in substance.
We were lucky enough to sit down with Jo and chat about her journey—what she’s learned and what she passes on to her clients and those of us following along from afar.
HealthyWay
HealthyWay: Thank you for taking the time to hang out with us! Let’s start by talking about strength. As you know, our summer campaign, Strong For Summer, is a guide to getting strong, however you define that. Can you share what strong means to you?
Jo Encarnacion: Strong takes on so many different meanings for me. Ultimately strong to me means having the ability to overcome any challenge mentally. Some days that strength is what you need to get up out of bed because you’re having a hard day. Some days strength is that mental toughness to deal with a hard task at work. For me being strong will always equate to having the internal power to overcome your own personal challenges.
How do you help your clients define strong for themselves?
Everyone defines strong so differently… For a lot of my clients, teaching them to be vulnerable is a sign of strength. I only coach women, and a lot of my clients are high-performing, goal-oriented women who simply just tackle their to-do list like no other. However, this can also bring on an overwhelming sense of having to keep up with the Joneses. For a number of them, finding strength in asking for help or being vulnerable to letting others in is where we insert that internal power.
Let’s talk about what movement looks like for you these days.
So this varies week to week depending on what I crave. Some weeks it’s two to three days of SoulCycle intermixed with three days of full-body circuit training. Some weeks I’m all in five days a week of lifting and one day of yoga. No matter what my movement looks like, I aim to move my body for about an hour five days a week and a day where the only movement I do is yoga.
We know you’re a proponent of HIIT training. Do you have a go-to workout?
My go-to HIIT if I’m in the gym happens to be a StairMaster HIIT cardio session. I do this for 30 minutes, working on a high interval of between [level] 8 and 12 for a minute and a low interval of [level] 5 for 30 seconds.
HealthyWay
Recovery is so important, especially when you move as frequently as you do. What does your form of recovery look like?
I try to do a little bit of restoration and recovery every day. This is typically in a form of mobility, stretching, and foam rolling. Active recovery is a light walk or bike ride with my little one.
Okay, we’ve gotta know… You once said in an interview, “Exercise is optional, movement is essential.” What did you mean, and can you expand on this?
This phrase is such a beautiful phrase to me. Every single one of us were designed to move no matter what body, shape, size, form, skin color, etc. And I believe that throughout the course of the fitness craze, we’ve slowly focused on more regimented forms of exercise, heart rate training zones, and calories burned. Instead of focusing on these metrics, we need to focus on movement, because to me movement equates to feeling good in your body.
That’s such a beautiful way of looking at movement. How has your personal movement journey evolved through the years?
I only started exercising a little under five years ago. Health, wellness, and fitness [were] not a part of my upbringing outside of school. It wasn’t [a] topic of discussion in my household nor was it a priority for my parents to teach me. As I got older, busier, and more consumed by my own life as a mom, I started to go down a spiral of unhealthy habits and poor mental health. I was dealing with anxiety [and] depression and had a low opinion of myself.  
[From there] my movement journey has evolved from the extremely rigid to a little bit more free flowing. When I first got into fitness, I had this perception that it needed to be one way and only one way in order to be healthy or that I needed to be a lean body type in order to do yoga or Pilates. …Ingrained in my mind was this singular perception of what fitness was meant to look like based on societal examples and the small range of role models we were given to follow: If you wanted to put on muscle, you had to lift weights, [and] if you wanted to have a lean, long body, you needed to do yoga or Pilates. There was just so much confusion….
So I found something that I fell in love with, which was bodybuilding and weightlifting. From there I started a short-lived two-year hobby of bodybuilding competitions, which was not only competitive but also extremely rigid. There was a meal plan and workout plan, and outside of that, there was no room for other forms of movement. The reason for this is because in bodybuilding, everything is meticulously calculated to a T. So in order to incorporate another form of movement into your week, you had to balance out your macros to make sure you were yielding the results you wanted. It was draining, but it also taught me so much about myself, what I was capable of, and what goals I could accomplish if I was hyper focused. Which, at that time, I very much so needed.
But now I’ve been able to define my health around how I truly feel in this present moment. Defining my health this way has allowed me to view exercise as optional—but movement [is] essential to one’s body and health.
HealthyWay
 

Categories
Gym x Studio Sweat

Boxing Workouts: How To Start Throwing Punches For Fitness And Fun

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.

Categories
Favorite Finds Sweat

A Full Guide To The Best Women's Running Shoes

Looking for the best running shoes you can find?
First, of all, we’ve got some bad news: There’s no such thing as the “best” running shoes for every type of runner. That’s partly because there are so many runners. In the United States alone, about 64 million people went for a jog or run in 2016.
It’s also because every runner has different habits. If you run 200 miles on trails every month, you’ll need very different shoes from those of your friend who runs 50 miles per month on roads.
In general, if you’re ready to buy a new pair of running shoes, you’ve resigned yourself to making a major purchase: The best running shoes can cost upwards of $150. But if you get hundreds of miles of injury-free exercise, it’s money well spent.
We spoke with physicians and running shoe designers to determine what makes a great running shoe—and what “features” are essentially marketing mumbo-jumbo. Here’s what you need to know.

What Science Says About Choosing the Best Running Shoes

This might sound somewhat counterintuitive, but before you choose running shoes, you need to go running.
“Probably one of the most important things for beginners is to go to a good shoe store and have them take a look at you,” says Clifford L. Jeng, MD, medical director of the Institute for Foot and Ankle Reconstruction at Mercy Medical Center in Baltimore.

“Running stores have people who are professional, high-level runners. They’ll have a treadmill equipped with a video camera, and they’ll be able to watch to see whether you’re a pronator or a supinator or whether you have a high or low arch. They’ll look at your body habits, see if you’re heavy or light… Not only will they match you with the right shoe, they’ll probably also give you some tips on how to start your training.”

We realize that some of this language won’t be familiar to everyone—and while we’re really trying to avoid turning this into a vocabulary lesson, these are crucial terms to understand when you’re shopping. Pronation refers to the foot’s tendency to roll inward during natural movement. As your foot contacts the ground, that inward roll helps to distribute the impact from the strike across your foot.
If you pronate too much—if you’re landing on the outside of your foot and rolling excessively—your form might eventually lead to an injury. On the other hand, if you underpronate (or supinate), you might need additional cushioning.
If you’re just getting into running, just be aware that pronation is fairly important, and it’s best to have a professional evaluate your form before plunking down $150 for a random pair of running shoes. Jeng tells HealthyWay that athletic injuries can occur fairly frequently when runners don’t get enough support, and he recommends taking pronation into consideration when shopping.
For heavier runners, he also warns against “bare” or “minimalist” shoes: “A lot of people now like the neutral shoes, or the minimalist shoes, and those have very little cushioning in them, but they look nice and sleek and slim,” Jeng says. “If you’re a heavier person or an overpronator and you continue to plow through those shoes even though they’re hurting [you], you’ll probably injure yourself. So the other key about shopping is not to pick shoes because they’re pretty—pick the shoes that feel the best.”
The science, by the way, tends to back that up; there’s not currently enough evidence to show that minimalist running shoes offer any substantial benefits over traditional running shoes.
Before you start shopping, you’ll also need to consider where you run. Trail shoes typically have mesh uppers and extra treads to give you a better experience on rough terrain. Road shoes, on the other hand, are better for addressing the challenges of asphalt and pavement. Track shoes and “performance” shoes are fairly light, so they’re great for races, but they’re not built for heavy distance.

Understanding the Anatomy of Women’s Running Shoes

Before we look at some of the best running shoes for 2018, it’s important to understand how the different parts of a shoe affect how you run.

The Upper

This is (shockingly) the upper part of the shoe, which covers the top and sides of your foot. For high-quality athletic shoes, the upper’s job is to stay out of the way and let your foot breathe.
Look for mesh materials that don’t squeeze too hard when you’re all laced up. By the way, make sure you’re lacing correctly; there are a number of different ways to lace your shoe, and if you’re having trouble getting the right fit, it might be as simple as switching up your lacing style.

The Outsole

The outsole is the bottom of the shoe. Runners often decide to buy new shoes when their outsoles start to show their age, as the rubber “nubs” on the bottom can break off or wear down over time.

The Midsole

For a runner, this is arguably the most important part of the shoe. The midsole is the cushioning between the upper and the outsole. The midsole protects your foot from shocks and can influence your stability, so it’s where running shoe companies spend most of their research dollars.

The Insole

This is the removable cushion on the inside of the shoe. You can buy third-party insole replacements and if you want a really comfortable shoe, you probably should.
“Most major shoe companies spend millions of dollars on research on their midsole and their outer sole,” says Jeng. “But you look at most people’s insoles—the little liner that you can pull up out of the shoe—they’re worthless. They’re horrible.”

“Often, it’s a good idea to get higher quality insoles. An example of that is Superfeet, which I think are very good. They conform to the foot better [than manufacturer insoles] and have a little bit of an arch support in there.”

Recommended Women’s Running Shoes for 2018

To reiterate, the best way to choose a running shoe is to go to a store and speak with someone who knows their stuff. Try to find someone who runs frequently, and be wary if they only recommend shoes from a single brand.

Try on a variety of shoes to find a comfortable fit. Visit the store later in the day, when your foot is at its widest (yes, your foot expands slightly throughout the day). Don’t assume that you know your shoe size; get measured.
“When you get the shoe on, you should have about a thumbs breadth between the tip of the shoe and your big toe,” Jeng says. “That will allow you to kind of move around a little bit when you’re running, so you’re not stubbing your toe into the front of the shoe.”
As we mentioned earlier, there’s not one best running shoe out there, but we do have a few recommendations to help you get started.

Best Women’s Trail Running Shoe: Brooks Caldera 2

The Caldera 2 features a synthetic Ariaprene mesh upper, a midsole with stacked layers made from a proprietary EVA material, and colorful styling. If you’re looking for a protective trail-running shoe that isn’t excessively heavy, the Caldera 2 is a great place to start.
“One thing we recommend with all trail shoes is that they provide protection no matter what terrain you’re running on—including rocks, roots, and water,” a representative of Brooks tells HealthyWay. “Our Caldera 2 trail shoe uses moisture-wicking meshes to dry more quickly and allow the runner to get back on the trails. Runners should also look for a rubber outsole with high-surface-area lugs to optimize uphill and downhill traction on wet surfaces and tricky terrain.”

Amazon

[link-button href=”https://amzn.to/2K7Lv9K”] Get them from Amazon [/link-button]

Shop More Styles:

Best Women’s Running Shoe for Average Runners: Mizuno Wave Sky ($150)

The Mizuno Wave Sky provides plenty of cushioning and firm arch support, which makes it an ideal shoe for mild overpronators (if you land toward the outside of your sole, but not all the way, this is where you’d want to start). While it’s relatively heavy at 9 ounces, it’s comfortable where it counts. A segmented bottom allows the shoe to conform to your running style, since each “pod” of the padding can react to shocks independently.
The major downside is the narrow toe, which might constrict some runners. It’s also an expensive shoe, but if you’re looking for decent stability shoes to help you avoid arch and knee injuries, the Mizuno Wave Sky offers a good starting point.

Amazon

[link-button href=”https://amzn.to/2r0TjCc”] Get them from Amazon [/link-button]

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Best Women’s Stability Running Shoe: New Balance 860 v8 ($125)

New Balance shoes tend to have great cushioning, and the 860 series includes some great road shoes for severe overpronators—if you land on the outside of your foot and roll in, the shoe provides stability that fights back against that effect. The New Balance 860 v8 is designed as a stability shoe, and it’s fairly bulky at 9.8 ounces. Added cushioning in the heel complements a sturdy midsole to keep your foot firmly locked in during longer runs.

Be prepared to break this shoe in; you’ll need to take it for a few runs or short walks before tackling serious distance.

NB

[link-button href=”https://fave.co/2qZJpko”] Get them from New Balance [/link-button]

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Best Women’s Light Running Shoe: ASICS Gel Quantum 360

The ASICS Gel series is remarkably popular, and the Quantum 360 is one of the line’s better shoes for neutral or underpronators (in other words, if your foot doesn’t roll too much when you run and if you tend to land on the inside of your sole, this is the place to start). A midsole platform works to correct against supination, while extensive padding throughout the midsole makes it a comfortable shoe for daily runs.
The big disadvantage is the weight. The Gel Quantum 360 comes in at a hefty 9.9 ounces. Still, it’s a well-designed shoe that offers plenty of stability for road runners.

Amazon

[link-button href=”https://amzn.to/2qZwspZ”] Get them from Amazon [/link-button]

Shop More Styles:

When should you replace your running shoes?

Hopefully, you’re now ready to hit your local running store and evaluate a few pairs of shoes. With some luck, you’ll walk out with a great pair.
Depending on your exercise habits, you’ll get months of service from your purchase. But nothing lasts forever.
“Most running shoes last about 400–500 miles before the foam [in the] midsole starts to collapse and doesn’t give you as much protection,” Jeng says. “You should track how many miles you’re doing in order to decide when you should replace your shoes.”

We reached out to several running shoe manufacturers who provided similar suggestions.
“We recommend runners replace their running shoes every 300–400 miles,” a Brooks Running representative tells HealthyWay.

Jim Monahan, president of running shoe company 361˚ USA, says that there’s no perfect mileage.
“This topic is very subjective because the answer lies with the runner themselves,” Monahan says. “If a shoe feels ‘dead’ or no longer comfortable, then it is time for a new pair of shoes. Some like to assign a length of time or a certain number of miles, but so much depends on each runner’s program: number of miles per week, body mass, surfaces run on, etc.”
If you’re not great about tracking your mileage, you can always examine your shoes.
“A good rule of thumb: If you look at the side of your running shoe and you see wrinkles in the midsole foam, you’re probably getting close to a change,” Jeng says.

Likewise, you should consider switching shoes if you feel like they’re pinching your feet or if you’re experiencing any recurring pain.

“Unusual aches and pains which can’t be attributed to a change in your training are a sign you may need to look for a new shoe,” a Brooks Running rep explains. “The key aches and pains to look out for are knee pain as well as shin splints. However, the goal is always to replace your shoes before you start feeling aches and pains.”

A final word of advice: Never assume that you know your running shoe size; it changes regularly.
“Our feet sag a little bit as we get older,” Jeng says. “I was about a 9½ all of my life, but when I turned about 40, I became a size 10. You should always have your foot sized on that little machine to decide what size you’re going to wear.”

Categories
No Gym Required Sweat

Cycling Workouts: Getting Started The Right Way

Ever find yourself in a workout slump? Whether it’s hitting your mat in downward dog, jogging a few miles on the treadmill, or maybe swimming laps in the pool, the exercises that once motivated and energized you can start to feel a little monotonous—and they may even stop yielding results after a while. If you’re in a fitness funk, it might be time to break out of your routine and try something new—like cycling.
Cycling workouts, sometimes also called spinning or biking, are a low-impact aerobic exercise that gets your blood flowing and heart rate elevated. Cycling can help you burn hundreds of calories an hour and can provide your body with mood-boosting endorphins.
Whether you’re pedaling indoors at a boutique spin studio with club-like lighting and inspiring music or you’re just trying to burn a few extra calories on your commute to work, cycling workouts can be a great way to switch up your exercise routine and stay in shape.
If you’ve never tried it before, you might feel intimidated to get started. This kind of exercise requires some preparation, a bit of gear, and knowledge of safety. But mostly, it requires a will to try.
“Anyone can do it, whether you’re an athlete or a first-timer, or even if you’re recovering from an injury,” says Dani Iannone, lead instructor at Prime Cycle, an indoor cycling studio in Hoboken, New Jersey.
Ready to hop on the bike? Here’s what you need to know about getting started with cycling workouts—the right way.

Is cycling right for you?

Walk by one of those cult-followed cycling studios where instructors are elevated to the level of gurus, locker room amenities rival what’s available at most five-star hotels, and people strut in wearing leggings with three-figure price tags, and you might wonder if it’s the right sport for you.
Those trendy studios might have the most visibility, but cycling is actually a down-to-earth, accessible sport that anyone can get into, says Iannone.
“There are so many different styles and ways to ride,” she explains. “You can go for traditional cycling, come to a boutique studio like ours for a rhythm ride, try it at your local YMCA, or even take it up to a competitive level, if you’re an athlete.”
Iannone, who has lower back issues from her years as a dancer, says that even people who have injuries, physical disabilities, or high body mass can find ways of safely hopping on a bike and trying a cycling workout. If you have injuries or a medical condition that has you second-guessing cycling, talk with your doctor to see if it’s a good fit for you.
The price of classes and equipment can also be a deterrent for beginners, but Iannone says there are ways to keep the costs of cycling down.
“If this is something you want to do, you can find a way to make it work within your budget—you just have to reevaluate where your money’s going,” she says. “Change your priorities from going out or making frivolous purchases to investing in your health instead.”
As long as you have the motivation, a positive attitude, and a desire to give it a shot, there’s a cycling workout for you.
“If you can walk through the door, you can take a cycling class,” she says.

Indoor Cycling vs. Outdoor Cycling

People divide cycling into two worlds: indoor and outdoor. Each style has its own distinctive benefits and challenges, but discovering which one you prefer can help maximize your enjoyment of this type of exercise.
“The biggest difference, and it’s a pretty obvious one, is that when you’re cycling indoors, you’re on a bike that doesn’t go anywhere,” chuckles Iannone. “Some studios have tried to recreate the outdoor experience with visuals on big 3D screens and special effects, though.”
Some cyclists find that the experience of watching the world whoosh by when they ride outdoors keeps them more engaged, but others rely on the momentum of their classmates at an indoor cycling class to stay motivated.
The equipment for indoor and outdoor cycling also differs. When riding outside, it’s best to use a traditional road or mountain bike. You also need a helmet and other safety gear, like a bell and reflectors. For indoor cycling, you use a stationary bike with a fan or flywheel that allows you to adjust the resistance level.
Cycling workouts challenge you in different ways, depending on whether you try them at the gym or on the road. Indoor cycling is about listening to the instructor, keeping your heart rate up, and generally pedaling fast. When cycling outdoors, on the other hand, you’ll face terrain challenges (like hills and trails), focus on staying safe in traffic and around road obstacles, and use more muscle strength. You’ll also experience what it’s like riding with and against the wind and navigating different weather conditions.
If you’re a beginner, you might want to try an indoor cycling workout first. That way you can get one-on-one attention from a helpful instructor and learn the general moves and correct posture before you take your cycling workout outside.

Equipment You Need for Cycling

A few pieces of essential gear can help you get started on the right pedal.
First, you’ll need to select the proper clothing. Indoor cycling classes can make you sweaty, so look for moisture-wicking materials that allow for ample range of motion.
“Breathable leggings or shorts, a tank top, and a supportive sports bra are best,” says Iannone. “But it doesn’t have to come from an expensive store. People get into the high-end athletic clothing and they think you have to look a certain way to go to class. You can come in wearing anything that makes you comfortable and keeps you cool.”
The same kind of clothing is generally fine for outdoor cycling, but you’ll need to bundle up a bit more if the weather’s cool. Be sure to wear bright colors when riding outdoors, though, so drivers can easily spot you.
You’ll also need a pair of cycling shoes, which have stiff soles and mechanisms that allow you to clip your foot into the pedal, helping your energy transfer to the bike with efficiency.
“Most studios have cycling shoes available to rent, but if you really get into the sport, it’s worth buying your own pair,” says Iannone.
As for accessories, bring along a small towel, water bottle, and a headband.
Bikes are obviously available for use at studios and gyms. If you want to practice your own cycling workouts at home, you need to invest in a stationary exercise bike or a high-quality road bike to ride outside. Bike stores are the best place to go for personalized recommendations.

Your First Cycling Class

Walking into your first cycling class can feel intimidating. It seems like everyone else is a total pro who knows exactly how to clip in their shoes, grip the handlebars, and start pedaling. How can you make sure your first cycling workout is a success?
“Get there early, introduce yourself to the instructor, and let them know it’s your first time,” says Iannone.
The staff will help you find a space with a clear line of sight to the instructor, get strapped in, and show you the correct way of sitting on the bike.
“Posture is really important. You want to sit slightly lifted, rather than hunched over, with no strain on your back,” explains Iannone. “Your chest is lifted, your core’s engaged, and you have a light touch on the handlebars.”
The University of Pittsburgh Medical Center offers a graphic guide to proper form for cycling workouts.
Cycling can be a (literal) pain in the butt, especially for beginners. That’s why many studios offer bike seat cushions. If you’re struggling with your seat, just ask to borrow one.
You might be surprised at the level of intensity of most cycling classes. It’s a rigorous sport! But cycling workouts are not a competition—go at your own pace, and don’t compare yourself to others in the room.
“Expect to be challenged at your first cycling workout,” says Iannone. “You’re probably going to walk away feeling that it was intense, inspiring, and kind of a ‘wow!’ experience.”

Cycling Interval Workouts: What to Know

Cycling workouts are more varied than just pedaling as fast as you can for as long as you can. Incorporating intervals of high intensity and active rest maximizes the benefits of the exercise.
“Cycling interval workouts are very similar to HIIT (high-intensity interval training),” says Iannone. “This kind of training increases your stamina and endurance, makes you a better athlete, and helps your body become more efficient.”
There are a few things to focus on during cycling intervals. First and foremost, monitor your heart rate. You’ll need to understand your resting heart rate and your maximum heart rate (i.e., how fast your heart beats when you work your hardest).
During your intervals, push yourself to 70 to 80 percent of your max heart rate, says Iannone. Then bring it back down to a more moderate level for about 30 seconds before you pick things back up again.
Second, pay attention to your cadence, which is measured by pedal stroke revolutions per minute (rpm). Most stationary bikes have a gauge that can will measure your cadence.
“Some studios don’t care about numbers, but I think watching your cadence is really important because you want to know the level of your work,” says Iannone.
The resistance level of your bike also plays a role in cycling interval workouts. You’ll move between various levels of resistance, depending on the interval. The higher the resistance, the more strength you’ll need to pedal the bike.
“If you’re pedaling really, really fast, it might be time to turn the resistance up a notch,” says Iannone.
Finally, your instructor may have you change positions on the bike for each interval. These postural adjustments will help you work different muscle groups and improve your balance.
“You won’t just be in the saddle the whole time,” says Iannone. “You might be sitting or standing during intervals. You might also get up and go back down, which is called a jump, and even do presses with your arms on the handlebars.”

Try this cycling interval workout.

Need some inspiration to get started? Iannone created a cycling interval workout based on her classes at Prime Cycle that you can try on your own—complete with a killer playlist! Give it a whirl, and let us know how it goes:
Each section of this workout consists of intervals that are 30, 45, or 60 seconds long, depending on how hard you want to push yourself. Your intervals will consist of building the intensity (typically increasing the cadence by 10 to 20 rpm, but you could also increase the resistance, instead), slowing down for 30 seconds to reduce your heart rate, then speeding back up for your next interval. Repeat this a few times for each song. 

[sol title=”How Deep Is Your Love” subheader=”Calvin Harris and Disciples”]
Seated on the bike, pedal at a base of 110 to 116 rpm. During the intervals, try to push it to 125 to 130 rpm.
[sol title=”Questions” subheader=”Chris Brown”]
Increase your resistance by turning the knob two or three times. You’ll be at an easy-to-moderate climb with a base cadence of 52 rpm. Pick it up to 65 to 70 rpm for each interval.
[sol title=”So Excited” subheader=”Fat Joe”]
Turn your resistance knob two more times to take it up to a heavy climb at a base of 44 rpm. You’ll have a lot of resistance, so instead of increasing your cadence, turn up your resistance a little higher for each interval, then bring it back down in between for rest.
[sol title=”Housework” subheader=”Jax Jones”]
Take off half your resistance and increase your leg speed for a seated flat downhill ride at 120 rpm.
[sol title=”HUMBLE. (remix)” subheader=”Skrillex, Kendrick Lamar”]
Next up is a moderate climb. Turn the resistance knob once or twice and hit at least 64 rpm.
[sol title=”Lose Control” subheader=”Missy Elliot”]
Continue your moderate climb at a slightly higher cadence (68 rpm).
[sol title=”7/11″ subheader=”Beyoncé”]
Pick up your cadence to go at jog pace at 76 rpm.
[sol title=”I’m a Fan” subheader=”Pia Mia”]
Increase your resistance by one turn and pedal at 50 to 52 rpm.
[sol title=”Titanium” subheader=”David Guetta featuring Sia”]
For your final push, drop your resistance slightly and pick up your speed to about 64 rpm.

Categories
Favorite Finds Sweat

The Best Black Leggings For Everyday Wear (And Long Travel Days)

We, the badass women of the world, have reached a consensus: Leggings are pants. Let’s face it, black leggings are a wardrobe staple that tells the world I’m chic, comfortable, and could jump into virtually any athletic situation at a moment’s notice.
There’s just one small problem—our best black leggings, the ones we rely on for our early morning runs and sweaty yoga flows, aren’t always conducive to everyday wear. While your go-to LBLs provide support while showing off your shape during your workouts, tight compression can make a four-hour flight a little more uncomfortable than it already is.   

Best Black Leggings for Everyday Wear

To help you find the perfect leggings for everyday wear, I trimmed down the seemingly countless options and tested out five of the most popular pairs. From the moment I woke up to the moment I hit the sack, I kept careful (and honest) notes detailing my experiences. Taking factors such as the level of comfort, quality of the waistband, fabric type, and aesthetic appeal into account, I came out with a clear bracket winner. Follow along to see which leggings I deemed the best for everyday wear!
[sol title=”lululemon Align Pant” subheader=”Size 2″]
Was I naked? Was I floating on a cloud? Or was I wearing the most buttery soft pair of leggings? The lululemon Align Pant has unparalleled comfort, taking me from flows at my favorite local yoga studio to lunch at the nearby organic eatery and out for an evening of drinks with the girls. I even toted this matte black legging on a quick trip to Colorado for a round of graduate school interviews. When my world was buzzing and bustling, my outfit was one less thing to worry about.
The thin material hugged every inch of my lower body, from my waist to my ankles. It flaunts a ⅞ length, hitting about 2 ½  inches above my ankles (keep in mind that I’m 5’4”). The key word here is hugged. The leggings fit snugly against my body, but there was no feeling of compression or squeezing. Think of it this way: no residual marks from the seams after taking these leggings off!
If I had to describe this pair in one word, I’d choose angelic.

lululemon

Pros

The minimal seaming and matte black finish make the lululemon Align Pant one of the best leggings for everyday wear because they’re comfy and cozy, yet polished. Without a single hint of the stereotypical “athletic look,” I happily paired these with everything from checkered Van’s slip ons to boho booties and vintage crop tops to silky kimonos.
The high-rise waistband sits above the belly button and laid flat around the entire circumference of my torso. There is absolutely no digging, pinching, or folding.
The small pocket in the waistband of the Align Pant is best used for a loose key, small wad of cash, or a credit card and ID when you’re out and about on the town. The tapered mouth to this pocket kept my items perfectly secure throughout my daily adventures.

Cons

Due to the thin nature of the material used for the Align legging, these pants are fairly delicate. I would opt out of machine drying altogether to preserve the integrity of the pant. Machine wash on cold with like items (no jeans or zippers—they’ll snag!) and air dry. A hassle? Perhaps, but I can assure you that once you’ve got your hands on these leggings, you’ll want to ensure they last as long as possible, which means giving them proper care.
This pair of leggings also has the priciest tag of the bunch, but trust me when I say that lululemon is providing you with unrivaled quality. That said, if the price tag is a bit outside for your current budget, read on!
Reminds me of: Heaven
[link-button href=”http://fave.co/2D9fGg4″] Get them from lululemon [/link-button]
[sol title=”Old Navy High Rise Compression Leggings” subheader=”Size XS”]
For a pair of leggings that you could wear on the daily, $30 seems like a steal, right?! Well, Old Navy nailed the concept with their High Rise Compression Leggings, but unfortunately under-delivered with the quality. Perhaps it was the fact that these tights had to compete against brands like lululemon and ZELLA, but I was considerably underwhelmed.
In a pinch, heck yes I’ll grab these Old Navy leggings, but it may only happen when they’re the one pair not sitting in my dirty clothes hamper.

Old Navy

Pros

These soft black leggings are tailored through the leg, slimming down from belly button to ankles. They have a cottony finish, reminding me of the traditional legging many of us are familiar with from years past.

Cons

Due to the cottony feel, the High Rise Compression Leggings feel noticeably limited in regards to movement and flexibility. As opposed to the four-way stretch many brands offer these days, this pair of leggings only offers two-way stretch. If you have a tendency to sit in slightly wild, very contorted positions like I do, this may not be the pair for you.
The thin fabric also had a shine to it, which translates into sheerness when bending and hinging. These leggings lacked the matte black finish that complements my everyday attire. Although they didn’t have a standard athletic look, their texture meant they appeared far too casual to pair with cute outfits.
One more “ouch” for this pair of everyday leggings: The material used for the High Rise Compression Leggings is prone to pilling, clinging, and fading.
Reminds me of: The C9 Freedom Legging
[link-button href=”http://fave.co/2BP3tN7″] Get them from Old Navy [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
The name says it all! Trust me when I say you can live in these ZELLA Live In High Waist Leggings. The thick, brushed material is as cozy as it gets, making them a dream for everyday wear, long travel days, and even grooving through my 25-hour yoga workshop weekends. These leggings were particularly wonderful for the late-spring chill and rain Mother Nature decided to surprise Midwesterners with this year.

Nordstrom

Pros

I kept my driver’s license, debit card, and car keys handy—without needing to lug around a purse—thanks to the hidden pocket cleverly placed in the waistband of these Live In High Waist Leggings.
The leggings hit at the ankles, making them appropriate for my favorite sneaks and best pair of combat boots. The seams were faint, with one wonderful surprise that all of the other pairs in this cohort lacked: piping over the glutes! Hello, shaping.
And can we talk affordability? You’ll be just as shocked as I was: For how comfortable and functional these leggings are, a $54 price tag is nothing short of incredible.

Cons

The brushed material these everyday leggings are made of was fairly prone to clinging. An impromptu snuggle sesh with my pup required thorough lint rolling before strutting out in public again. If you have any long-haired, light-colored furry friends running around at home, be warned.
Reminds me of: A portable hug—whether you’re in a plane, a train, an automobile … or yoga teacher training
[link-button href=”http://shopstyle.it/l/ImD3″] Get them from Nordstrom [/link-button]
[sol title=”Beyond Yoga High Waist Leggings” subheader=”Size XS”]
The Beyond Yoga High Waist Leggings are a welcome alternative to the jeans sitting in my dresser drawers. No zippers and no nagging waistlines digging into your obliques! That said, when compared to other pairs of leggings, these fell short.
Similar to the Old Navy High Rise Compression Leggings, these bottoms only offer two-way stretch, which means they’re significantly limited in terms of overall flexibility and functionality.

Amazon

Pros

The fabric used for these leggings is fairly thin, and the overall style is very simplified. There aren’t any bells and whistles to distract from a perfectly executed casual or athletic outfit. Instead, I was able to pair these everyday leggings with whatever my heart desired.

Cons

Without any technical features for moisture-wicking or quick-drying, the sweat (even minimal amounts) that accumulated throughout the day just … sat. I experienced a lingering clingy feeling after spontaneously hopping into an afternoon power yoga class. From yoga to a night out with the girls? Probably not.
The Beyond Yoga High Waist Leggings are also prone to clinging, pilling, and fading. All factors considered, this pair isn’t worth the price tag.
Reminds me of: The Old Navy High Rise Compression Leggings
[link-button href=”https://amzn.to/2LdPwfX”] Get them from Amazon [/link-button]
[sol title=”Athleta Meshblock Pocket Salutation Tight” subheader=”Size XS”]
If you take the lululemon Align Pant and sprinkle it with super cute aesthetics, you get the Athleta Meshblock Pocket Salutation Tight. Merging heavenly soft material with side pockets and mesh cutouts for both functionality and style, these leggings are the ultimate game changer. Not only was I able to comfortably move through my daily schedule in these everyday leggings—I also looked gooood.
The waistband was one of the most comfortable, tying with the Align Pant. These had a similar fit down the leg, hugging tightly around the bottom of my shins. I happily noticed no bunching fabric behind my knees or around my ankles. If you ask me, this in itself is a major win. Great for a spin bike and for gladiator sandals.

Athleta

Pros

The matte black material lacked any hint of sheerness. It passed my goddess-warrior squat test and remained opaque throughout my wildest stretching. These leggings weren’t shiny in the least. After the most zenned out yoga flow, I threw on platform Vans and a boxy striped crop to balance the femininity of the cutouts, then grabbed a casual dinner with my beau in the city. Thanks to the breathability featured in these leggings, I didn’t have a single worry about lingering moisture.
Despite what you may think would come with the territory of the luxurious softness of these leggings, the Athleta Meshblock Pocket Salutation Tight was essentially anti-clinging and anti-pilling. And no pup hair, despite our best cuddles.
No compression and all of the stretch? Exactly what we want for a long day of wear and travel days.

Cons

They may be stolen by my best friend when I’m not looking.
Reminds me of: The lululemon Align Pant
[link-button href=”http://fave.co/2D7oUcE”] Get them from Athleta [/link-button]
[related article_ids=26396]

Categories
Gym x Studio Sweat

So You Want To Powerlift? Here's What You Need To Know

Growing up, I wouldn’t have described myself as strong. My favorite food was sugar, I was naturally thin, and I had virtually no muscle mass. I spent my free time mostly sitting indoors, reading, on the computer, or watching TV.
When, one year, I tried out for my high school’s competitive dance team and made it, my body was not prepared. I vomited after my first line drill. My movements were never sharp enough or large enough. For my efforts I earned a hairline fracture in my tailbone, probably from too many high kicks thrown up without proper form.
The older I get, the more I care about becoming sturdier. I want to take up space confidently. I want as best I can to avoid the osteoporosis that has shrunk so many women in my family. I want to see what my body can do when it’s actually fed and trained to support the movements I make. And I would never be mad at #bootygainz.
Enter powerlifting—a sport that more and more women are turning to for the same kind of help. If you’re interested in making gains in both mind and body, take note of the three Ps of powerlifting: power, program, and protein.

Power

Powerlifting, often associated with testosterone and a bygone era, is having its other cultural moment. Women now make up one-third of the United States’ competitive lifters, and the number of female competitors doubled between 2014 and 2016, with the largest increase taking place between 2015 and 2016. The shift feels intuitive—increasingly, women are breaking down barriers to areas they’ve been shut out of. Gone are the days of three-pound weights. Now we’re awake. And we want to get swole.
Leah Prinzivalli, covering the inclusive, activist-minded Women’s Strength Coalition in New York City, wrote, “Imagine a 1980s ideal of a meathead, then add empathy and send her to therapy, and you’ll have a pretty good sense of the WSC lifters’ vibe.” This observation would likely hold up while scrolling through the female-lifter influencers of Instagram. Story after story reflects the same narrative of heavy lifting as healing from so many deprivations: of love, of food, of power.
Evidence supports the notion that taking on sports can have a spillover effect into other areas of life. Research from EY and espnW, for example, has shown a positive correlation between women who play sports and women who excel as business leaders.

Program

Powerlifting is a strength sport that focuses on three main lifts: the bench press, squat, and deadlift. (It’s distinct from weightlifting—also known as Olympic lifting, which comprises the snatch and the clean and jerk—and bodybuilding, which involves lifting heavy weights as well, but is more concerned with aesthetics than strength.) Competitive powerlifters have three attempts at each lift, with their heaviest lifts from each category averaged to create their overall scores.
Of course, you don’t have to compete to reap incredible benefits from powerlifting, such as improved glucose tolerance and heart health, lower risk of injury or loss of function over time due to reduced muscle mass, and increased confidence and strength.
While there are plenty of online resources to help educate you on the basics of powerlifting, dietitian and certified strength and conditioning specialist (CSCS) Matthew Stranberg recommends finding an experienced coach. Stranberg is also an exercise science advisor for an outpatient eating disorder treatment program for competitive athletes.
“It takes thousands upon thousands of repetitions to undo something that you’ve learned over time, so doing it right the first time makes the process a lot better,” Stranberg tells HealthyWay. “That doesn’t mean you have to have a coach throughout, but getting an assessment—just like if you went to the doctor to get a baseline reading, or you would go to a tutor to help learn a different language as opposed to just kind of showing up and using Google translator—that can make a world of difference.”

Protein

Are you using powerlifting to supplement your performance in another activity? Are you pursuing maximum strength? Is looking “bulky” a concern? (As CSCS and Girls Gone Strong co-founder and owner Molly Galbraith illustrated at length, “bulky” is a very misunderstood term.) Your goals will affect what you eat to fuel your body throughout training.
One thing’s for sure: You’ll probably want to consume significantly more protein.
“To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eats a range of 1.2 to 1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight,” advises the American College of Sports Medicine.
So, as a 5’2” (and a half!) 130-pound woman who is looking to gain strength and muscle mass while losing some fat (but not necessarily weight or size), I would want to consume between 65 and 104 grams of protein daily and the right caloric profile for my goals. That much protein, for example, might look like 1 to 2 scoops of protein powder in a smoothie with breakfast, 1 cup of Greek yogurt with lunch, and 2 single chicken breasts (or 2 cups of tofu) with dinner.
As always, be aware that no diet or exercise regimen is a magic pill. “Oftentimes people use these as a maladaptive coping skill, and although exercise can be helpful, and although trying to eat in a way that nourishes your body can be helpful, if that is your way of coping with stress, or uncomfortable thoughts, feelings, and emotions—that’s a lot of times where disorder can take place,” cautions Stranberg, who recommends engaging a dietitian and therapist along with a coach if you’re dealing with these issues.
Last week, at my first training session, my coach asked me to think of the reasons I decided to take up powerlifting. He said to remember them because they would come in handy as the challenges grew.
Maybe this strength sport is appealing to you because you’re sick of not being able to lift your suitcase or your kid without getting winded. Maybe you want to stay sharp at work. Maybe you just want some control in a country that seems fixated on stripping you of basic bodily autonomy.
Powerlifting can’t solve everything. But all of these are fine reasons to take hold of the bar and push like hell.

Categories
Favorite Finds Sweat

Squat Tested: The Best Workout Leggings For Your Next Gym Sesh

Whether you’re a fan of HIIT, CrossFit, weightlifting, or yoga, you know a banging new pair of leggings is major inspo to get your butt into the sweatiest, shreddiest class. But wouldn’t the world be just a tad more amazing if you didn’t have to wonder whether your workout leggings were going to fit as well in your most intense fitness class as they did in the comfort of the fitting room?
We’re over the aggravating readjustment game, camel toes, and unsightly sweat spots and ready for workout leggings that will still be hugging our hips at the end of a grueling 60-minute gym sesh.
Need a playlist for your next workout?
HealthyWay

So, which workout leggings are the best for training in the gym?

I’m here to help: I put five pairs of fitness leggings through the wringer, and between bodybuilding splits, Olympic weightlifting workouts, and circuit-style training sessions, the following pairs showed their true colors.
I ended each workout with a journaling sesh detailing my expert insights on factors including snatch-proof stretchability, reliability of the waistband, moisture-wicking technology, and of course aesthetic appeal. Knowing you look bomb is just the confidence boost you need to power through your Tabata circuits. Continue reading for my workout-altering takeaways.
[sol title=”Athleta Up For Anything ⅞ Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes”]
From running on streets to jumping over 32” boxes, Athleta delivers with their Up For Anything ⅞ Tight. I wanted a workout legging that I could depend on to get me through the fastest circuits and most grueling leg workouts and was pleasantly surprised by these comfortable and supportive leggings.
The flat waistband fit my body well and did not require any adjustments during my workout. I was also impressed by the way the sleek material wicks away sweat without revealing panty lines.
Slim-fitting and tailored to every inch of my lower body, I was extremely confident sporting these leggings both inside and outside the gym. How often can we say that?

Athleta

Pros

Athleta struck the ideal balance between sturdy compression and comfort with this workout legging. The material fit snugly but didn’t pinch or leave me incapable of enjoying a post-workout meal.
The material was thin enough to feel light during my toughest workouts yet could still hide any hint of cellulite. If you prefer to work out sans underwear, this legging is a great option. And as much as I love my furbaby, I was pleasantly surprised by the way these workout leggings repelled dog hair.
I was so comfortable with these workout leggings that I even tested them out during a power yoga flow at my favorite heated studio. The verdict? My transitions between standing splits and Shiva squats never looked so smooth.

Cons

The one negative aspect I quickly discovered? I only had one pair.
Reminds me of: lululemon’s All The Right Places Tight
[link-button href=”http://fave.co/2D95152″] Get them from Athleta [/link-button]
[sol title=”Nike Pro HyperCool Training Tight” subheader=”Size XS—Available in Short and Tall Sizes”]
Although the Nike Pro HyperCool Training Tight’s waistband stayed in place better than off-brand pairs I’ve worn, there’s one feature of these workout leggings that can’t be ignored: They become pretty sheer during bends and squats. Overall, these tights functioned well as long as all movements simulating a squat or hip hinge were eliminated from the workout, which is pretty difficult to do when you’re in a fitness class or taking yourself through a rigorous full-body circuit.
As much as I love to see an OG brand alive and well in world of fitness apparel, this legging doesn’t top my list of best workout leggings.

Nike

Pros

The material provided a fair amount of support for the intense workouts I put the leggings through, maintaining shape and quickly drying any hint of moisture. None of my training sessions were interrupted with a feeling of clamminess, nor were they lacking in aesthetic appeal. The meshing was certainly a cute touch, while the black-on-black color scheme will keep any look classic.

Cons

As I mentioned, the waistband of the HyperCool Training Tight does stay in place, but that didn’t stop me from fussing with it throughout my workouts. The waistband is only 1.5 inches wide, compared to the four to six inch waistbands we tend to enjoy in most high-waisted leggings these days. As a result, I felt the band digging into my obliques around the top of the pant. These workout leggings were also prone to bunching.
The thin material did not cooperate with my squats, nor did it fit comfortably around my groin. The material had a tendency to ride up in very inconvenient places. (Just say no to camel toe!) Not only that, but it also contributed to more of a stiff rather than stretchy feeling in terms of compression. Lunging multilaterally wasn’t in the cards.
Reminds me of: Why thick waistbands always win!
[link-button href=”http://fave.co/2CVDzEo”] Get them from Nike [/link-button]
[sol title=”lululemon Speed Up Tight” subheader=”Size 2″]
As expected, lululemon handled my battery of tests well with the Speed Up Tight. My iPhone 6s fit perfectly in one of the side pockets as I hit the gym and jumped right into a hypertrophic leg workout.
The waistband fit like a glove, sitting just below my belly button and refusing to move even a centimeter during my workouts. I was fully supported and felt held-in during every weightlifting, barbell-jerking, GHD-swinging, trail-hiking movement I attempted in these workout leggings.

lululemon

Pros

The thick, silky material of these lululemon tights definitely impressed me. The four-way stretch accommodated every direction of movement, while the moisture-wicking technology ensured the leggings weren’t holding onto any sweat runoff. The fabric didn’t chafe at the seams, catch during intervals on the spin bike, or cling onto fuzz. As long as these leggings are handled with proper care, they’re also fairly anti-pilling—performing for an impressive period of time before showing signs of wear.
When it comes down to it, this will be the pair of leggings I grab on the way to my local CrossFit box.

Cons

As a smaller-framed woman standing at about 5’4” (on my very tallest days), I experienced a bit of fabric bunching around my ankles. While it didn’t inhibit my movement, this may not be the pair for you if you want a fully tailored look (try the Athleta Up For Anything ⅞ Tight instead).
Feeling snug in your leggings is great during a workout, but I was eager to take these off as soon as the training was over. The level of compression was far too much for leisure wear or even yoga. In that sense, there’s a lack of versatility and you may not get as much use out of these legging as you would hope for such a steep price. Bottom line: These workout leggings are an excellent investment for regular gym-goers who are ready to pay up for the compression they provide.
Reminds me of: Athleta’s Up For Anything ⅞ Tight
[link-button href=”https://fave.co/2r611ec”] Get them from lululemon [/link-button]
[sol title=”Nike Pro Dri-Fit Capri Training Leggings” subheader=”Size XS”]
Nike redeemed themselves with these Dri-Fit Capri Training Leggings. The material was fairly similar to the HyperCool Training Tight, but wasn’t sheer in the slightest. Hooray! Unlike many other pairs of crops, these workout leggings were tailored perfectly to the calves and resisted any rolling throughout the various workouts.
If you need ample breathability, this could be your go-to pair. Combining the short length with the delicate meshing made my sweatiest circuits and Bikram yoga flows easy breezy.

Macy’s

Pros

The stretchability and quick-drying technology made even the wildest movements comfortable in these workout leggings. The thin, sleek material hid my seamless undies (required with this pair!) and contributed to a notable anti-pilling effect. I felt safe to jump into the most friction-producing, heart rate–amping spin classes without a moment’s hesitation.

Cons

Similar to the HyperCool Training Tight, the waistband on the Dri-Fit Capri is noticeably narrower than the other pairs of leggings in this cohort. Without going into too much reiteration, I’m not a fan of the resulting fit around my torso.
What the legging had in breathability, it lacked in support. This model of workout legging didn’t have a level of compression comparable to the Athleta Up For Anything ⅞ Tight or lululemon Speed Up Tight. Suffice it to say, I wouldn’t feel comfortable wearing these capris during rigorous hours of training, but they work well for a 60-minute class.
The tight was one of the most athletic looking in the bunch. Great for the gym, but not for pairing with your favorite tops or cute kicks. If you’re hoping to take the beautiful deadlifter on the platform next to you out on a last-minute brunch and mimosa date, opt for a pair of date-approved, everyday leggings.
Reminds me of: Nike Pro’s HyperCool Training Tight
[link-button href=”http://fave.co/2DiDQov”] Get them from Macy’s [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
I may be a fan of ZELLA when dropping into my favorite vinyasa flows, but I’m not an advocate for wearing the Live In High Waist Leggings to the gym for higher intensity fitness endeavors.
The fabric resembles a Luon-based lululemon Wunder Under, for anyone who’s familiar. It’s noticeably thicker than the rest of the leggings I tested, with more of a cotton-like feel. For me, these high-waisted leggings are more appropriate for a milder day of bodybuilding (arm day, for example), a pilates class, or even Zumba!

Nordstrom

Pros

The waistband on this pair of workout leggings was outstanding. It sat comfortably right above my belly button and stayed in place throughout hours of wiggling my torso. The thick material provided a cozy feeling of compression across the abdomen that was noticeably different from what I experienced in previous pairs. No digging, no squeezing, no tummy suffocation.
As mentioned previously, the fabric is quite a bit thicker than what I’m used to. It would be perfect for cooler days when you need added warmth without compromising flexibility or integrity.

Cons

The quality of the fabric used for the Live In High Waist Leggings was far too thick to be moisture wicking. It held on to my sweat, which meant I wound up flaunting those wet spots during my workouts.
Because the leggings have a cotton finish, they’re more prone to pilling and clinging, which isn’t ideal. Any high-friction activities like sprinting intervals or CrossFit circuits would certainly not be advised while sporting this pair. Although they can get the job done, they aren’t the best workout leggings to pair with your most grueling gym sesh.
Reminds me of: lululemon’s Wunder Under
[link-button href=”http://shopstyle.it/l/ImD3″] Get them from Nordstrom [/link-button]
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Categories
Gym x Studio Sweat

The Best Butt Exercises To Get The Derrière Of Your Dreams

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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