J.Lo Just Shared Another Swimsuit Photo—and Her Butt Looks Incredible

Posted on 20/08/2019 by vrapto20/08/2019

Jennifer Lopez's abs have been getting most of the attention lately (with good reason), but her newest Instagram photo is all about her other famous body part: her butt.

The new photo, shared on Instagram over the weekend, shows the Bronx queen sprawled out on a mesh hammock, looking into the distance. "I :hearts: summertime #julybaby #leoseason," she wrote in the caption, also crediting her photographer, Ana Carballosa (@lacarba).

J.Lo's wearing a strappy, burgundy one-piece swimsuit that she's been photographed in before—but while the swimsuit is super cute, the main focus of the photo is her glutes and hamstrings. Even an Instagram account simply called "@squats" felt the need to comment with three fire emojis.

ICYMI, J.Lo just turned 50 years old on July 24, and tbh, looking that good at 50 (or any age, really) takes work and time—which isn't something J.Lo has a ton of (she just wrapped her "It's My Party" tour, FYI). Because she's tight on time, one of J.Lo's trainers, Tracy Anderson, likes to do workouts in a heated room. "Doing workouts in a warm and humid environment makes your muscles more pliable," she wrote in a previous article for Health.

In the same article, Anderson showed five different J.Lo-inspired moves to help tone your backside. While the workout incorporated some typical butt-building moves like lunges and side kicks, there was an added element: ankle weights. According to Anderson, those ankle weights are meant to give "a little extra love to the derrière" by adding an extra strength-training element to leg work.

And of course, no J.Lo article is complete without at least a mention of what it takes to get her signature abs. According to J.Lo's other trainer, David Kirsch, one of her go-to ab moves is side-plank oblique crunches. "It’s perfect for when you need to focus on shaping and toning not only the obliques but the entire core," he told Health previously.

Clearly, all her hard work has paid off. Happy belated to our fave Leo—keep those swimsuit pics comin'.

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5 Moves That Kate Upton Swears by for a Stronger Body

Posted on 18/08/2019 by vrapto18/08/2019

Between her modeling career, her adorable daughter, and a pro-baseball- playing husband, with whom she travels, Kate Upton is B-U-S-Y. Fitting in exercise became simpler once she enlisted celeb trainer Ben Bruno to create quick, easy-to-follow workouts she could do anywhere. When Kate saw just how effective they were, she wanted to make them accessible to all women. And that’s how Strong4Me was born. Here, she’s sharing the very first workout in the 12-week program with you. Run through this series twice, and you’ll feel the burn!

Split Squat

Stand with feet hip-width apart, then step back with your right foot into a staggered stance, hips square. Place your hands on hips, and draw shoulders back. Bend your back knee, and drop it straight down until your front thigh is parallel with the floor and your front knee makes a 90-degree angle (A). Hold for 10–15 seconds; then extend your legs to rise to the start (B). Do 10 on each leg.

Shoulder taps

Start in a high plank position (A). One at a time, take your hand and tap the opposite shoulder (B). Return to the starting position, and repeat using the other arm (C). Do 8 on each arm.

“Eccentric” leg curl on stability ball

Lie on the floor with your feet and lower legs on the top of the stability ball and your arms along your sides. Raise hips off the floor so your body is in a straight line and your core is tight (A). Pull the ball toward you slowly (B). Slowly straighten your legs, pushing the ball back. Repeat 10 times.

Hip thrust

Start with your back on a bench, box, or another fixed object and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor (A). Press through your heels and squeeze your glutes to lift your hips until your body is in line with the top of the bench (B). Slowly return to starting position. Repeat 10 times, holding at top for 1 second each time.

Plank

Lie facedown with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor. Rise up on your toes so that only your forearms and toes touch the floor; draw your navel toward your spine, and tighten your buttocks. Hold for 45 seconds.

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The New Nike Joyride Flyknit Run Launches Today—Here’s What You Need to Know

Posted on 16/08/2019 by vrapto16/08/2019

Look, I'm not going to pretend that I'm a novice runner, because I’m not. (I’ve got 10 marathons under my belt.) However, I am coming off of a much-needed hiatus from running. While my body feels well-rested, my running skills leave much to be desired. In other words, my mileage is super low. I can barely make it through a run without stopping. Even worse, I feel like my feet are really taking a pounding every time I lace up—to the point that I seriously dread it.

Whether you’re a beginner or a seasoned runner, at one point or another you’ve most likely dreaded jogging on the treadmill or race training after work, because it feels too damn hard or uncomfortable. Luckily, Nike is making it the company's goal to help runners find the “joy” in the sport (not to mention, make running way easier) with the release of the Nike Joyride Flyknit Run ($180; nike.com), a brand new silhouette that hits stores today.

“The Nike research sports teams and design teams set about trying to find a solution that would speed up the recovery of elite athletes, allowing them to feel fresh and run again in that next hard session by giving their legs the day off, but also creating an easier experience for all runners, particularly those that don’t consider themselves to be runners,” Rachel Bull, Nike’s Senior Product Line Manager for Joyride, explains. She also highlights that this running sneaker is not just for athletes, but it's instead aimed at the masses in an effort to get more people active and moving.

Considering running hadn't been sparking much joy for me lately (and my dusty sneakers were a clear indication), an invite from Nike to test the new Joyride Flyknit Run over a two-day period in LA, alongside other editors, seemed like a godsend.

From the treadmill to the Santa Monica streets to the beach, we put plenty of miles on the Joyride. Plus, I took the shoe for a couple of spins on my own around Manhattan, and at altitude during the Denver-based Eating Well and Health Fit Foodie Festival 5K. So basically, I’ve been running in these babies for nearly a month. Here’s what you need to know before whipping out your credit card.

When I first slipped the Joyride on, it felt really weird. Unlike traditional runners, there is no sockliner—my foot sat directly on top of the new midsole technology. But after a couple of steps, my foot sank into place, similar to sinking into a beanbag chair or stepping onto sand. It felt pretty good!

According to Bull, I have Nike’s new underfoot platform, which is made up of thousands of tiny TPE beads—like Dippin’ Dots or Nerds candy, remember those?—encased in four pods, to thank for that. (You can even see the beads from a window on the side of the shoe.) “This is where the magic is, because the beads move to your exact individual and district foot strike and shape,” Bull says, noting her team explored more than 150 bead types.

Why beads, you ask? They offer a personalized underfoot sensation and experience while addressing every point of a runner’s foot strike, from heel to toe-off. There are about 50% more beads in the heel pods for greater impact and absorption, while the front pods have just 5% of these beads, which give a more responsive, springier feel. “Unlike a normal slab of foam which doesn’t move, beads can move and disperse a lot more to offer greater impact, dispersion, and cushioning,” Bull explains.

On my first run, which were intervals on the treadmill, I felt all the feels. When my foot, which felt secure in the knit upper, touched down, it was perfectly cushioned. Dare I say, the ride felt downright plush. (For context, the Joyride sits in between Nike Air and React, in terms of specific cushioning technologies.) There was also a noticeable bounce in my step—it was as if the sneakers were feeding my legs a dose of energy. When our treadmill trial ended, I’ll admit that I was a little sad. Although I’m not a treadmill lover, this was literally the best run I had had in forever and I didn’t want it to end. I felt like I could keep running for at least another mile or two. If only every run felt that good!

My experience on the road was a different story. The sneakers just didn’t have the same pop I felt on the treadmill. Were they still comfy? Yes. Did I still enjoy running in them? Absolutely. But if I’m being honest, during the 5K I ran in Denver, I felt like my calves were working overtime. They were even a little fatigued post-run. If you’re wondering if you can go long in these, you totally can. The shoe was rigorously tested like Nike’s other workhorse models—the Pegasus and the Epic React—so it can endure the pounding without breaking down, Bull says.

The final verdict? I’m not against running in these outdoors, but will definitely keep the mileage under a 5K. I think easy, breezy efforts are best when donning the Joyride. Personally, I’m most likely to wear the Nike Joyride Flyknit Run on the treadmill, because that is where I experienced the most joy and where I felt the shoe made running easier. That’s saying a lot, because I would never willingly choose the DREADmill—err, treadmill—over running on the road. The Joyride made me feel that a treadmill run could be more than an occasional occurrence reserved for super cold or rainy weather.

Now, do you need to invest almost $200 as a newbie runner, though? That’s between you and your wallet. However, I do encourage you to go into an actual store to try them on and jog around a bit—that’s the only way to truly know if they’ll spark joy for you too.

To buy: Nike Joyride Flyknit Run ($180; nike.com)

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What to Eat Before, During, and After Running

Posted on 15/08/2019 by vrapto15/08/2019

Even if you only jog the occasional few miles, you've likely heard about marathoners carb-loading the night before a long run or race. But pasta isn't the only food that can help you run well, and it's not just endurance athletes who benefit from proper fueling. What you eat before your run—as well as during, and after—is crucial to helping you feel good, pick up your pace, and recover quickly.

"Nutrition throughout the entire day, weeks, and months has an impact on all your workouts," explains Kyle Pfaffenback, PhD, assistant professor of nutrition and exercise physiology at Eastern Oregon University and a nutrition consultant for the Brooks Beast Track Club. "Thinking about it as an aspect of training will help optimize all your runs and allow your muscles to recover and adapt, too." This is how to eat and drink like a serious runner.

What to eat before a run

If you're running an easy-paced 3 to 4 miles (or less): Skip a pre-run meal. "If it's just a few miles, you don't need to eat before," says Vishal Patel, chief sports nutritionist at Nuun, who has worked with elite athletes such as Kara Goucher. There will be enough glycogen (the body's most readily accessible form of energy) in your muscles to power you through. Drink 8 ounces of water or a low-calorie sports drink before you head out, though, especially if you're running first thing in the morning (because you wake up dehydrated).

Before a run more than 4 miles long or any speed work: Eat 50 to 60 grams of complex carbs, like oatmeal and a banana. "This tops off glycogen stores," says Pfaffenbach. Eat 1½ to 2 hours prior to give your body time to digest and soak up the nutrients.

For a tough tempo workout or sprint intervals: Have a carb-rich meal the night before. Stick to a supper that has pasta, rice, lentils, potatoes, or quinoa (balanced with protein and veggies) before any key-workout day to up glycogen stores, which is important for high-intensity performances at all distances, says Pfaffenbach.

What to eat and drink during your run

If you're running for less than an hour: Water is sufficient, unless it's especially hot or humid. In that case, it's important to sip a sports drink that contains electrolytes. Electrolytes (namely, sodium and potassium) help muscles retain fluids, receive oxygen and function properly, says Patel. "Getting them in fluids, rather than in a solid snack, helps deliver the electrolytes to your muscles faster," he says.

For long runs: Muscles store enough glycogen to fuel about a 60-minute run. After that, you'll need 30 to 60 grams of carbs an hour—from sports drinks, gels, or chews—to maintain your intensity. "Eat early and often for a regular flow of nutrients," says Pfaffenbach. Your brain realizes you're low on fuel before your muscles do and will start to slow you down as a precaution. During runs 90 minutes or more, sports drinks with carbs and electrolytes can help you maintain pace and delay fatigue.

Towards the end of your race: Swish a sports drink around in your mouth, then spit it out: Just rinsing with the sugary drink can trick your brain into recruiting more muscles (especially when they're depleted) and enhance your performance, according to recent research in Medicine & Science in Sports & Exercise. No tummy pain, all gain.

What to eat after your run

Once you've logged the miles, have a bite within an hour to reap the most rewards. "When you're running, you're breaking down and stressing your muscles; the time when you get stronger is during the recovery period," explains Patel. Reach for a meal with a 2-to-1 or 3-to-1 ratio of carbs to protein, depending on the length and intensity of the run. (If you ran for an hour or less, 2-to-1 will do.) Why? Carbs are more important, as they replenish the glycogen stores (the go-to energy source) in your muscles.

Already know the power of chugging chocolate milk post-workout? Other options with the right ratio: a berry and banana smoothie with a scoop of protein powder, an Rx or Amrita protein bar, or a cup of Ripple chocolate pea protein milk.

J.Lo’s Latest Bikini Pic Shows Off Her Incredible Abs—Here’s How She Keeps Them Toned

Posted on 13/08/2019 by vrapto13/08/2019

Alex Rodriguez just posted the most jaw-dropping photo of his fiancè, Jennifer Lopez, on Instagram, and we are speechless. The pic, which went up on Sunday, shows Lopez wearing a skimpy white bikini with her washboard abs on full display.

“Baby, I know you’ve been killing it in Russia and you’ve got one more show to go,” he wrote in his caption. “Miss you and I can’t wait to see you back at home!”

This isn’t the first time the 50-year-old singer has shown off the flawless abs she's worked so hard for; Lopez has posted dozens of abs photos to her own account. So how exactly does she get such a chiseled midsection?

One of J.Lo’s trainers, David Kirsch, previously shared with Health one of her go-to moves: side-plank oblique crunches.

“It’s perfect for when you need to focus on shaping and toning not only the obliques but the entire core,” he said.

Another of J.Lo’s personal trainers, Tracy Anderson, previously revealed to Health some of the superstar’s other moves, including a flexed knee pull and arabesque, a lifting side kick, and a shoulder balance with leg pull. You can see the full workout in this video.

BRB, heading to the gym to try these out right now.

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3 Foot Stretches You Should Do Every Day, According to Podiatrists

Posted on 12/08/2019 by vrapto12/08/2019

Age does a number on your entire body, including your feet. (That’s why your mom loves sensible shoes.) To keep your toes in tip-top shape, follow this expert advice from leading foot doctors.

Your feet (and those foot muscles) put in a lot of hard work throughout the day, whether you’re wearing high heels to work or literally pounding the pavement during your morning workout. Plus, as we get older, our feet start to show their age, no matter how many times we try that baby foot peel.

“One of the most common functional deformities is hyperpronation, or flat foot, which is known to cause many conditions like bunions, hammer toe, and plantar fasciitis,” explains LA-based podiatrist Albert A. Nejat, DPM, FACFAS. “Stretching the feet, but mainly the calves and hamstrings, can be very beneficial in reducing hyperpronation and other issues.” With that in mind, do these exercises three times every day to promote strong, healthy feet. (While you’re at it, considering working some other stretching into your routine—these lower back stretches are a great place to start.)

Runner’s Stretch

One of the best stretches for your feet is actually your run-of-the-mill cardio cooldown.

“There are two calf muscles that meet at the ankle to form your Achilles tendon, the soleus, and the gastroc, and they are responsible for the movement of your foot,” says North-Carolina based podiatrist and American Podiatric Medical Association spokesperson Jane Andersen, DPM. “These muscles are notoriously tight, so the best way to loosen them is with your classic runner’s stretch, ideally after exercise when your muscles are warmed up.”

Lean against the wall with your front leg bent and your back leg stretched straight behind you. Try to put the heel of your back leg down on the ground. Dr. Andersen recommends holding it for 30 seconds on each side to get a deeper stretch. This stretch can be done as part of your post-workout routine or even while you’re brushing your teeth.

Toe Stretch

Obviously, the key to healthy feet isn’t all in the legs.

“There are intrinsic muscles in your feet that move your toes, in between the metatarsal bones, and that keeps your toes from becoming contracted, which can ultimately develop into hammer toes,” says Dr. Andersen. “As you age, those muscles between your toes get weaker, so stretching them can slow down deterioration.”

Think of your foot like a hand, and spread out your toes like you would your fingers, opening them and bringing them back together. Aim for eight to ten stretches two or three times a day.

Morning Stretch

If you often wake with stiff legs and feet, try this exercise before even getting out of bed.

“In a seated position, place the mid-portion of a non-elastic strap on the bottom of your forefoot. You can use a leather belt, yoga strap, or even a towel,” says Dr. Nejat. “With a slightly bent knee and a straight back, gently pull the ankle up until you feel a pull in the back of your calf. Hold for about 20 seconds on each side, and try not to bounce the leg.”

Slowly bend and extend the knee for 20 seconds on each side. Finally, with your leg extended, bend your torso toward your knee to also get a stretch in your hamstring.

With consistent care of your precious paws, you can undo some of the damage that comes with activity and age, keeping your feet healthy (and pain-free) for years to come.

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These Chest Exercises Will Totally Transform Your Upper Body in 21 Days

Posted on 10/08/2019 by vrapto10/08/2019

Working out your chest probably isn’t the first thing on your to-do list in the gym—but maybe it should be. Your chest muscles (a.k.a., pectoral muscles or "pecs," which are some of the largest in your body), are responsible for your upper body's stability, helping you to maintain proper posture, and even play a part in your ability to breathe deeply. Plus, they help you tackle everyday functional tasks like pushing open doors or picking up groceries.

Over the next 21 days, expect to tone those chest muscles, increase flexibility, and possibly even give your breasts a lift (breast tissue sits on top of the pectoral muscles, FYI) with these 17 strengthening and stretching moves. Get started and put your best chest forward.

Isometric Chest Squeeze

Stand tall with one foot slightly in front of the other and a dumbbell in each hand. Bend elbows, bringing weights in front of chest. Lift dumbbells so your elbows are slightly above your shoulders, squeeze weights together and hold.

Standing Press

Stand tall with your feet shoulder-width apart and a dumbbell in each hand. Bend your elbows, brining arms out to sides to form two 90-degree angles. Maintaining this position, bring arms/weights in to touch. Return to start. This is one rep.

Standing Hands Above Head Stretch

Stand tall and place hands lightly on the back of your head, fingers interlocked. Gently squeeze shoulder blades together as you pull your elbows and hands back, and hold.

RELATED: Exercises To Get A Bigger Butt

Lying Dumbbell Chest Press

Lie faceup with knees bent and feet flat on the ground. With a dumbbell in each hand, extend arms straight up, palms facing out. Slowly bend arms, lowering them to your side until your elbows nearly touch the ground. Reverse movement to return to start. This is one rep. Note: For Day 8, legs will be in table top position.

Lying Dumbbell Chest Fly

Lie faceup with knees bent and feet flat on the ground. With a dumbbell in each hand, extend arms straight up, palms facing in. Keeping a slight bend in elbows, lower your arms out to the sides of your body until your hands are about six inches off the ground. Slowly reverse the movement to return to start. This is one rep. Note: For Day 8, legs will be in table top position.

Sphinx Pose

Lie facedown with legs hip-width distance apart and forearms on the ground. Press into forearms and lift head and chest off of floor as you squeeze thighs and butt, and press the pubic bone into the ground; hold.

Hand-Release Pushup

Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Lower body until your chest touches the floor. Retract your shoulder blades and lift both hands off the floor. Place hands back on floor, and then push back up to start. This is one rep.

Wide-Grip Pushup

Get into a straight-arm plank with hands slightly wider than shoulders, feet hip-width apart, and core tight. Bend elbows, lowering body until your chest nearly touches the floor. Push back up to start. This is one rep.

Sitting Chest Stretch

Stand tall, with fingers interlaced behind your back and near your butt. Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch.

Lateral Lunge to Chest Press

Stand with feet shoulder-width apart, toes pointed forward, and a medicine ball in hands at chest level. Take a large step out to the right with your right foot as you drop your hips down and back while keeping the left leg straight. Simultaneously press the medicine ball straight out in front of you. Press into your left heel to rise back up to standing position as you simultaneously pull the medicine ball back in to chest. Repeat move on the other side. This is one rep.

Medicine Ball Chest Throw

Stand facing a wall about six feet away with a medicine ball in hands at chest level. Explosively pass the ball from your chest to the wall as hard as you can. Catch the ball on the rebound. This is one rep.

Wall Stretch

Start in a split stance with left leg in front of right at the end of a wall. Bring the right arm up to shoulder height and place the palm and inside of the arm on the wall. Gently press the chest through the open space to feel the stretch and hold. Repeat the move on the other side.

Lying Dumbbell Chest Press Variation

Lie faceup with a dumbbell in each hand, palms facing forward, and feet flat on ground. Lift arms straight up so the dumbbells are in line with shoulders. Keeping left arm lifted, lower your right arm down until your elbow is even with your shoulder. Lift the right arm back up to start and then lower the left arm while keeping the right arm straight up. Lift the left arm back up to start. Lower both arms, and then press back up to start. This is one rep.

Inchworm to Pushup

Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the ground. Walk your hands forward to come into a straight-arm plank. Bend elbow and lower chest down to perform on pushup. Push back up to high-plank and then walk hands back in toward feet and stand up. This is one rep.

Dumbbell Pullover

Lie faceup, holding one dumbbell overhead with both hands. Press the weight over your chest, then slowly reach back over your head, continuing until you feel a stretch in your lats. Next, slowly pull the dumbbell back over your chest. This is one rep.

Kneeling Medicine Ball Throw

Kneel facing a wall about six feet away with a medicine ball in hands at chest level. Explosively pass the ball from your chest to the wall as hard as you can. Catch the ball on the rebound. This is one rep.

Lying Pec Stretch

Lie facedown with arms out to sides so your body forms a "T." Pushing off the ground with your left hand, slowly roll your weight onto your right side. Lift your left leg, bend the knee, and place the left foot behind you on the floor for stability; hold. Return back to start and repeat the move on the other side.

Sarah Hyland Shares Photo of Her Super-Toned Abs on Instagram

Posted on 08/08/2019 by vrapto08/08/2019

I don't know about you, but for me, Sarah Hyland is a damn inspiration. Is she successful and beautiful? Yes, sure, but that's not the reason: The girl has gone through countless surgeries and medical issues (she was born with a condition called kidney dysplasia, or kidneys that weren't fully developed), and she still kicks ass in work, life, and the gym like it's NBD.

Oh, and she's got some rock-hard abs.

In her latest round of Instagram stories (girl is extremely active on social media—respect), Hyland shows off her midday workout at Dogpound, an NYC- and LA-based gym. "Voluntarily used my break in the work day to have @pohlenfitness kill me @dogpound," she wrote, captioning a video of her doing some pretty intense hanging crunches at the gym.

In the next video, Hyland is still going with her abs work. "Surprised myself though," she wrote. But a few slides later, the real magic happens: Hyland shared a pretty stunning photo of her super-toned abs. "Hi. Point me to the tacos," she wrote. In the next slide, Sarah's posing with her trainer, showing off her backside (unfortunately, the photo's pretty blurry, but I assume her butt is also on point).

Hyland's no stranger to giving fans a glimpse into her life. In May, she shared a selfie of her scars from her two kidney transplants—in underwear gifted to her by Ellen DeGeneres. In 2018, the actress told Self that by the time she was 26 years old, she’d had 16 surgeries. Her two kidney transplants took place five years apart: one in 2012, when her father gave her a kidney, and one in 2017, when her body rejected her father's kidney and her brother donated one of his.

When she's not opening up about her medical struggles, Hyland's reminding us just how seriously funny she is (hello, she's on Modern Family for a reason). In June, Hyland shared a selfie of her uncontrolled mane. "When your friend posts a picture of their curly hair getting wild, so you want to too," Hyland wrote on her story of her natural hair. "But then you realize you look like a terrifying possessed children's doll." (For the record, she did not look like that, but we still feel her pain.)

So yeah, again about Hyland being crazy-inspiring. I think my argument is pretty strong—and apparently, so is she.

6 Exercises To Get A Bigger Butt

Posted on 07/08/2019 by vrapto07/08/2019

If you're in search of a butt that rivals Jennifer Lopez's, you might have to manage your expectations a bit—a killer behind like that is thanks, in large part, to genetics. Still, that doesn't mean you can't work toward the best (and biggest) your own special butt can be.

And while how your backside looks in jeans might be your number one reason for doing more squats at the gym, it shouldn't be your only motivation—a stronger butt has some serious health perks, as well, says Quianna Camper, CPT, a trainer with RSP Nutrition. "Stronger glute muscles can help reduce the risk of injury, boost your metabolism, improve your athletic performance, and give the appearance of a lifted, rounder bum," says Camper.

Also important: Butt building moves don't just result in glutes gains. “You can do exercises that primarily target the glute muscles,” says Camper. “But the movements you should do for stronger glutes are multi-joint, multi-muscle movements that are also going to strengthen your whole body.” That’s because all the muscles in the body work together—which means a more toned butt can mean gains for your entire body, too.

So, now that you're convinced that you need to start working your glutes more, how do you do it? Here, Camper shares six key exercises to get a bigger butt and stronger glutes. You'll want to add these to your workout routine ASAP.

1. Glute Bridge

How to do it: Lie on your back with knees bent, feet flat on the ground and hip-width apart. Extend your arms down by your sides, and palms on the floor. Pressing your feet into the floor and keeping shoulder blades rooted to ground, lift your hips into the air, until your body creates a straight line from your knees to shoulders. Squeeze your glutes at the top and hold for one to three seconds, then return to ground. That’s one rep. Complete three sets of 10 to 12 reps total.

To add weight, rest a barbell straight against your pelvis. Place your hands on the bar right on either side of your hips to keep the weight from rolling down your body. Then, complete the movement as described above.

2. Jump squats

How to do it: Stand with feet shoulder-width apart. Breath in, engage your core and keep your chest up as you drop into a squat. Continue lowering your butt until your thighs are parallel with the floor. Exhale and drive back up through heels to jump up, using your arms as necessary. Land with bent knees to absorb impact. That’s one rep. Do three sets of 12 to 20 reps.

3. Barbell Front Squat

How to do it: Prop an empty barbell into the squat rack so that when you’re facing it, the bar hits you at chest height. Step towards the bar, place fingertips under bar, so that they’re just outside of your shoulders. Drive elbows up so that they’re parallel to the ground and lift barbell out of rack, stepping back. Get into squat position by adjusting feet so that they’re hip-width apart and your toes are pointed out slightly.

Breathe in, engage core by drawing your bellybutton to spine, then shift hips back and bend knees like you’re sitting back. Actively press knees out, and elbows up (to keep chest up raised) as you lower. Continue lowering until your hips are lower than your knees. Breathe out and push through your midfoot and heels to return to standing, squeezing glutes at the top. That’s one rep. Aim for four sets of 8 to 10 reps, resting two minutes between sets.

4. Dumbbell Walking Lunge

How to do it: Start holding two dumbbells, one in each hand, with straight arms and shoulders back and down. Engage core and step forward with your right leg, lowering hips until your right leg is bent at a 90-degree angle and left knee grazes floor. Drawing shoulders back away from your ears, press your right heel into the ground and push off with your left foot to return to standing. That’s one rep. Repeat with your left leg. Aim 4 sets of 12 total reps.

5. Hip Thrust

How to do it: Start seated with a barbell back of your shoulder-blades resting against a bench or box, feet flat and slightly narrower than hips-width. Rest arms on bench of stability and root feet into the ground, then lift hips to up until your trunk is parallel with the floor. Squeeze glutes at top before returning to start. That’s one rep. Aim 3 sets of 8 to 10 reps.

Once you have the movement pattern down, add weight by laying a barbell across your hip crease. Load barbell so that you can do at least five “clean” reps in a row.

6. Good Morning

How to do it: Stand with feet hip-width, barbell resting on your back hands holding it just outside of your shoulder blades. Elbows pointing towards the ground, use your hands to pull the bar down and against your back. Inhale and brace core, then hinge at hips by bending at the waist and pressing glutes back. Continue pushing hips back until you feel a stretch in your hamstrings and your torso is parallel to the ground. Exhale as you push your hips forward and return to start, squeezing glutes at top. That’s one rep. Repeat for three sets of 10 to 12 reps.

Whitney Way Thore Just Got Real About Weight Loss Compliments—And Why She Doesn’t Want To Be Anyone’s Inspiration

Posted on 05/08/2019 by vrapto05/08/2019

Real talk: Mentioning a person's weight loss (or apparent weight loss) is typically meant as a compliment, but it's not always well received—and with damn good reason. Take it from reality TV star Whitney Way Thore, who recently called out Instagram commenters who congratulated her on even just appearing to have lost weight.

In a new Instagram post, shared yesterday, Thore, star of My Big Fat Fabulous Life, opened up to her followers about this. "Just had to get this off my chest," she wrote in the caption. "Reminder: Your value does not increase if your weight decreases."

She spoke out in a selfie-style video after noticing that many of her followers liked to congratulate her on the weight they think she's lost. “I’ve been reading my comments, and a large majority of them are people congratulating me for losing some amount of weight that you have perceived that I’ve lost—but I guarantee you that I’m still fat as s—t,” Thore says.

She goes on to say that she doesn’t want to be equated with your hashtag fitness goals—because she’s more than that. “I’m not out here to be anybody’s weight loss inspiration. I’m a complex human being focusing on a lot of other things in life besides losing weight. [Being congratulated on weight loss is] not something I will ever feel comfortable saying thank you for.”

Her post comes at a time when the body positivity movement has been somewhat trampled on by diet culture. The message of the true body positivity movement is simple: Respect and love your body regardless of what you look like. But fitness goals and weight loss challenges have, in recent years, horned in on that message and warped it into a new one: Respect and love your body by being thin.

This isn't the first time Thore has spoken out about unneeded Instagram comments. Last year she took to Instagram to call out trolls, explaining that she simply doesn't care what hateful people have to say. "When you come into my space, I can make you leave. This doesn't mean I can't handle a contrary opinion. It means I take no stock in your opinion and it's unnecessary noise."

Thore’s recent post is a great reminder that we're all more than our appearances (and that weight-loss compliments aren't always appreciated, and often miss the mark). She explains at the end of her enlightening PSA that she doesn’t want people to be impressed by her weight loss—or again, her percieved weight loss. Instead, she hopes anyone who has been touched by her story finds inspiration in her self-care and truly body positive message.

She says, “If you’re inspired by me, I’m glad, but I hope it’s because I’m a woman who learned to love herself no matter what size she is.” Amen.

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