Dream Live Change

Sculpt Your Backside

This tush-targeted workout takes the science of how to tone the three muscles in the glutes to the maximus. “Do all nine exercises for a 360-degree shape-up or pick a few based on your particular trouble spot,” says Kate Albarelli, the creator of the signature Figure 4 class at Pure Yoga in New York City, who designed these proven butt blasters. (That’s Albarelli demonstrating the moves.) To shape more curves, try the Lift It! trio. Tighten your rear with the Shrink It! moves. Got saddlebags? Focus on the Trim It! section. Do two sets of each move you choose three times a week on nonconsecutive days.

Lift It: Carving Curl

Targets gluteus maximus and hamstrings

Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.

Lift bent left leg a few inches off floor; lower. Do 20 reps.

Switch sides, repeat.

Lift It: Bend and Extend

Targets gluteus maximus and hamstrings

Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.

Pulse left leg 10 times (lift and lower by 1 inch).

Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

Hold leg lift for 5 counts. Switch sides; repeat.

Lift It: Swaying Bridge

Targets glutei maximus, medius, and minimus, and hamstrings

Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.

Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.

With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.

With hips lifted, do 20 pulses.

Shrink It: Slimming Swirl

Targets glutei maximus, medius, and minimus, and legs

Stand with heels together, toes out, holding chair back with right hand. Lift heels (still touching) off floor; bend knees 90 degrees out to sides.

Maintaining plié, tuck pelvis as you squeeze glutes and then arch your back slightly. Do 10 reps.

Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o’clock. Do 10 counterclockwise circles; finish with 10 more tucks.

Cross Your Legs

Targets glutei maximus, medius, and minimus and hamstrings

Start on floor on all fours.

Lift bent left knee to hip level so that it’s pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.

Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.

Do 20 pulses, foot flexed. Switch sides; repeat.

Door Hinge

Targets glutei maximus, medius, and minimus

Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip

Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.

With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.

Trim It: Clamshell

Targets glutei maximus, medius, and minimus

Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.

With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.

Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

Trim It: Second-Position Pulse

Targets glutei maximus, medius, and minimus, and legs

Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.

Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.

Lift toes off floor in squat position; do 10 more presses.

Finish with 10 presses on toes with heels lifted.

Trim It: Fly Trap

Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

Stand with right hand on chair back for support.

Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).

Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.

From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

A basic guide to eating at restaurants. Don’t be fooled by the lingo! Just because it sounds healthy, doesn’t mean it is.  I don’t know about other states, but in California by law, restaurants now have to provide a nutrition facts menu. In fact, on most menus, they put the calories right next to the food!! Definitely a good deterrent for eating out lol. But the nutrition facts menu will typically tell you how much sodium/sugar/saturated fat and other macro and micro nutrients are in the food they provide.  

TOP TEN FOODS THAT BURN BELLY FAT:

1. Oatmeal It’s rich in fiber and the whole grain oats help keep your appetite at bay.

2.Nuts Nuts such as almonds and peanuts are very rich in essential fatty acids that play a major role in weight loss.

3.Olive Oil Given it’s fatty nature, olive oil is good to satisfy your body’s natural urge for fat.

4. Eggs They actually have the highest protein proportion than any other food, pretty good eh? This is one of the better foods that burn belly fat.

5.Whey Protein Rich in amino acids, whey protein helps build a lean body and helps get rid of body fat. Great for busy people.

6. Berries Naturally full of fiber, which aids in metabolizing fat, berries are great for those that like a tasty snack.

7. Lean Meats Meats such as fish and chicken are full of protein, and very low in carbs.

8. Whole Grains Full of complex carbs, aka good carbs, whole grains are better than the processed stuff. Eat whole grain cereal and whole bread instead of the “white” processed junk

9. Peanut Butter Make sure it’s all-natural peanut butter, rich in protein and essential fatty acids.  Eat 1-2 tablespoons daily for better digestion. Choose organic peanut butter, the other stuff has hydrogenated oils in it, which makes your belly fat.

Nike x Liberty Sports by paisliey featuring nike