Lower Body Workouts

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5 Squat Alternatives For Bad Knees

Blog, Fitness, Low-Impact Workouts, Lower Body Workouts, Pain + Recovery, Strength Workouts, Training Advice, WORKOUTS, Workouts for Seniors /

5 Squat Alternatives For Bad Knees Discover five effective squat alternatives for bad knees that target your lower body muscles while minimizing knee strain. Improve strength and stability with these safe exercises. Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises which bump up your metabolism. The problem is that bad knees can get in the way—and they’re a common problem. One study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain. Injuries, surgeries, arthritis, and runner’s knee—there are many reasons you might be experiencing knee pain, but it should never cause you to skip leg day. I’m going to show you the best exercises for bad knees so you can strengthen your legs without putting stress on your knees. Follow along with this video or read the exercises below as I show you the five great squat alternatives for bad knees, or people who just don’t like squats ; ). If you’re looking to rebuild knee strength carefully, check out my 10 exercises for bad knees which focus on carefully strengthening and toning your legs with little to no strain on your knee joints. [adthrive-in-post-video-player video-id=”kW9yUMDJ” upload-date=”2020-07-24T22:45:18.000Z” name=”5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan” description=”Your workout with five great exercise modifications for bad knees! Try this workout and make your knees happier, while still working up a sweat! ” player-type=”static”] 1. Stability Ball Wall Squats Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball. These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain. Stability ball wall squat How to Perform a Stability Ball Wall Squat Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat. Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses. Get a feel for this and then add some dumbbells in your hand to make it harder. Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep legs hip width apart, and focus your weight in your heels! 2. Reverse Lunges The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints. Reverse lunges How to Perform Reverse Lunges Stand tall with your feet hip distance apart. Take a large step backward and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge. Rise back to start and repeat. Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you. 3. Deadlifts The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain. How to Perform Deadlifts: Start standing with feet hip distance apart and dumbbells resting in front of thighs. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position. Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes. 4. Glute Bridges The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort. Glute bridges How to Perform a Glute Bridge: Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones. Place your arms flat on the floor at your sides and tuck your shoulders under your back. Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat. Continue to move your hips up and down for 30 seconds. Tip: Try single leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges. 5. Stability Hamstring Roll-In Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress. How to Perform Stability Ball Hamstring Roll Ins Begin lying on back, arms by side and feet on top of stability ball. Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat. Pull heels toward glutes rolling ball in, then push the ball back out. Continue

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Best Muscle Groups to Workout Together (+Workouts)

Blog, Fitness, Lower Body Workouts, Strength Workouts, Training Advice, Training Tips, Upper Body Workouts, WORKOUTS /

Best Muscle Groups to Workout Together (+Workouts) Training opposing muscle groups together works the front and back part of an area on your body at the same time, which promotes strength, stability, and even muscle growth. As a fitness expert, one of the most common questions people have when they first start strength training is, “What muscle groups do I work out together?” Whether you’re just getting started strength training or you’ve been in the groove for a while, it’s important to be educated on getting the most out of your workouts. I recommend training opposing muscle groups (agonists and antagonists) together because they work together for many of the movements we make, and it’s way more efficient. Simply put, you are working both the front and the back of one particular area of your body within the same session. This training strategy also helps you create a plan to target different areas of your body on different days of the week while still providing necessary rest periods. So I put together four opposing muscle group workouts with a few of my favorite combinations to exercise together: Workout #1: Chest and Back Workout #2: Quads and Hamstrings Workout #3: Biceps, Triceps, and Shoulders Workout #4: Glutes and Abdominals These strategic muscle group workouts will help build muscle and promote overall wellbeing! Muscle Groups Workout #1: Chest & Back This opposing muscle groups workout will target your chest and back muscles to strengthen and tone your upper body. Chest & Back Workout Instructions: Grab a medium-to-heavy set of dumbbells in a weight that allows you to complete the workout while providing a little challenge (somewhere between 8-15 lbs). I typically use 12 lb dumbbells when working my upper body! Complete the exercises below in a circuit format, performing each exercises for a total of 45 seconds, followed by 15 seconds of rest. The 15 second rest period allows to you catch your breath and prep for the next movement. 1. Chest Fly The chest fly is a great strength training exercise that targets your chest and shoulder muscles. How to Perform a Chest Fly: Lie on back with knees bent and feet on the floor and hold dumbbells straight up over chest. With a slight bend in the elbow, slowly open arms wide out to the side.  Squeeze your chest as you bring the weights back together at the top.  Repeat for the desired number of reps. 2. Renegade Row The renegade row is a compound exercise that targets your back, shoulder, and core muscles simultaneously. You’ll feel your muscles burning, and your heart rate go up! How to Perform a Renegade Row: Begin in a full plank with dumbbells in hands, arms extended, and toes (kneeling variation is fine if you are not able to do a full plank). Engage your abdominals drawing the belly inward towards your spine. Pull the right dumbbell up toward right hip bone keeping the weight close to your side. Slowly return it to the floor and repeat with the left dumbbell. 3. Push-Up The push-up is the holy grail of strength moves because it targets several muscle groups in one efficient exercise. Think you need to bench press for great shoulders? Think again! How to Perform a Push-Up: Begin in a plank position with hands below shoulders, legs long behind you, and body contracted to hold your spine in a straight line. With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Keep your gaze over your fingertips and body in a straight line. As you exhale, tighten your belly and then push yourself back up to a plank position. That is one repetition. 4. Reverse Grip Double Arm Rows  The reverse grip double arm row exercise targets the back muscles, which is an often-overlooked muscle group in women. How to Perform a Reverse Grip Double Arm Rows: Start with legs together and sit back into a slight squat engaging abdominal. Arms are in front of the body holding dumbbells at hip height with palms facing the ceiling. Draw elbows back past hips gently hugging the side body so you feel lats and triceps engage and return forward with control. 5. Chest Press The chest press is a class move that targets muscle building for your chest, shoulders, and triceps. How to Perform a Chest Press: Lie on back with knees bent and feet on the floor. Elbows are bent and dumbbells start at shoulder height. Extend arms fully pressing away from your chest. Then, slowly lower to start position. 6. Overhead Pull The overhead pull exercise effectively targets your shoulders and triceps. How to Perform an Overhead Pull: Lie on back with knees bent and feet on the floor. Arms are extended above the chest to start. Engage your abdominals. Lower dumbbells past your head keeping arms mostly straight with elbows slightly bent. Keeping abdominals tight, raise dumbbells back to start. The low back should stay firm against the floor throughout. Repeat this circuit three times for a complete 20-minute upper-body workout! Muscle Groups Workout #2: Quads & Hamstring This opposing muscle group workout focuses on the quads and hamstrings and it will get your legs pumping while improving strength, stability, and performance. The goal of this lower body workout is to target the quad and hamstring muscles together and to find fatigue in the lower half of your body. If you get to the last couple of reps and you feel like you can’t do one more, that’s exactly where you should be. However, if you come to the last couple of reps and feel like you could do more, pick up heavier weights! Quads and Hamstrings Workout Instructions: You will need a set of medium-to-heavy dumbbells. AI would personally grab a set of 12 or 15 lb dumbbells, but anywhere between 8 lb and 20 lb dumbbells would be recommended depending on your level of fitness. Complete 12 repetitions

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7 Exercises To Get Rid Of Cellulite On Thighs & Butt

Blog, Fitness, Healthy Living, Lifestyle, Lower Body Workouts, Strength Workouts, WORKOUTS /

7 Exercises To Get Rid Of Cellulite On Thighs & Butt These seven exercises to get rid of cellulite will help firm and tone the common dimpled and lumpy texture found around your thighs and butt. This workout is more effective than expensive creams and treatments, and you can get started with my tried and tested exercises today! The first time you see a dimpled thigh is like seeing that first gray hair: it catches you off guard! You don’t have to be overweight or a certain age to notice cellulite; in fact, it’s something 93% of women have, so you’re certainly not alone. While you may not be able to completely get rid of the cellulite on the back of your legs or bum, there are some things you can do to reduce it. (Spoiler alert: strength training is the cheapest cellulite treatment out there!) Here, we’ll lay out a lower body workout with the best exercises to reduce cellulite on your problem areas, and then I’ll tackle the most commonly asked questions about cellulite. Getting completely cellulite-free skin may not be attainable—but if you try these seven exercises, you can tighten and tone your body, which certainly helps reduce it! These are the most effective cellulite exercises for your hips, thighs, and buttocks using the following instructions: Workout Instructions: Perform each lower body exercise for 40 seconds, then rest for 20 seconds between exercises. Repeat the entire circuit of the 7 lower body exercises twice for a 20-minute, low-impact workout to reduce cellulite. 1. Plié Squat Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt. How to perform plié squats: Stand with feet slightly wider than shoulder-width apart and toes turned out. Bend knees, lowering torso and keep your back straight and abs tight. Tuck your tailbone. Squeeze your glutes and come to the standing position. Reps: 8-12Sets: 2 2. Pistol Squat Pistol squats are an effective lower body exercise that strengthens your glutes, quads, and core while training your body for better balance and ankle stability. How to perform pistol squats: Stand with feet hip-distance apart and extend one leg long in front of the body. Bring hands to your hips or the front of your body for balance. Sit back into a squat with the weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for the desired number of reps and switch sides. Reps: 8-12Sets: 2 3. Side Lunge (or Lateral Lunge) Side lunges, also known as lateral lunges, strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs. How to perform lateral lunges: Start standing with legs slightly wider than shoulder distance apart and toes pointed forward. Shift your bodyweight to one leg, bending the knee until it reaches a 90-degree angle, and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides. Reps: 8-12Sets: 2 4. Elevated Lunge Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves. How to perform elevated lunges: Begin by standing a few feet in front of a step or bench platform and reach your left foot back so toes are on the bench and heels lifted. Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward. Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides. Reps: 8-12Sets: 2 5. Deadlifts The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders, and core! How to perform deadlifts: Start standing with feet hip distance apart and dumbbells resting in front of thighs. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position. Reps: 8-12Sets: 2 6. Glute Kicker The glute kicker is an exercise that will strengthen and tone your glutes, build stability in your core, and help you tone your booty for a more firm backside! How to perform glute kickers: Kneel in all fours and bring right knee off mat, holding right heel above the knee with foot flexed. Squeeze the right glute and press right towards the ceiling. Release slightly down and squeeze up again. Repeat for the desired number of reps, then switch sides. Keep abs tight throughout. Reps: 8-12Sets: 2 7. Single-Leg Hamstring Bridge Single leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back. How to perform single leg hamstring bridge: Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling. Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on the other side. Reps: 8-12Sets: 2 Now that you know effective exercises for cellulite reduction, let’s talk about a few of the most commonly asked questions about this prevalent type of fat. What is Cellulite? Cellulite is a type of fat that has a unique dimply appearance as a result of subcutaneous fat that is stuck between the muscle and the fibrous cords connecting the skin to the muscle. The more fat cells that accumulate, the more they push against the skin and cause those cords to pull down. This creates the “cottage cheese” appearance you love to hate. The looser the muscle fibers are in any part of your body, the easier it is for the fat to push through like little pillows. What Causes Cellulite? While

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9 Causes of Brain Fog & Easy Ways To Improve It

Blog, Healthy Living, Lifestyle, Lower Body Workouts /

9 Causes of Brain Fog & Easy Ways To Improve It Brain fog is a common issue, but what causes it? Learn more about the causes of brain fog and how to get rid of it. Are you struggling with brain fog? You’re not alone. Many people deal with this issue on a daily basis.  Brain fog, also called “brain fatigue,” is a medical condition that can range from a mild to severe experience of mental confusion. You may have trouble with short-term memory, remembering things mid-sentence, find your mind trailing off, or have difficulty concentrating. Whether it’s difficulty concentrating, forgetfulness, or just general mental fatigue, brain fog can be a real drag. The good news is that there are steps to improve your brain health you can take to get rid of it. Cognitive symptoms like brain fog can be especially common for women in menopause due to hormonal changes. To learn more about how to manage this phase of life, check out the 10 most common menopause symptoms, and what you can do about them. In this blog post, we’ll explore what causes brain fog and how to manage it. Table of contents What is Brain Fog? Common Symptoms of Brain Fog Common Causes of Brain Fog Menopause Diabetes Lack of Sleep Nutritional Deficiencies Side Effects of Medications Neurological Disorders Depression or Anxiety Dehydration Stress How to Get Rid of Brain Fog Hydrate Get Enough Sleep Reduce Stress Eat Healthy Exercise Regularly Improve Mental Sharpness Consider Natural Hormone Replacement Foods That Help With Brain Fog Is Brain Fog the Same as Dementia? Do Carbs Cause Brain Fog? Can Brain Fog Be Permanent? Brain Fog In Menopause What is Brain Fog? Have you ever had a day when you couldn’t focus on a single task, found yourself forgetting things more than usual, or felt downright fuzzy? How about memory problems that don’t seem typical? You were likely suffering from brain fog. Brain fog describes cognitive difficulties such as dissociation, fatigue, forgetfulness, and excessive cognitive effort. It can be caused by a variety of things, including poor sleep, stress, hormonal imbalances, and nutritional deficiencies. While brain fog can be a temporary condition, it can also be a symptom of more serious underlying health issues. Common Symptoms of Brain Fog In general, symptoms of brain fog can include: Difficulty concentrating Headaches Forgetfulness Low energy or motivation Confusion Irritability Trouble sleeping through the night Overall, brain fog causes your thinking to feel cloudy or sluggish—much like when you’re sick with a head cold or are jet-lagged from a long flight. Common Causes of Brain Fog Since brain fog is a symptom and not a condition itself, where, exactly, is it coming from? If you’re experiencing brain fog, it could be due to one of these common causes. Remember to always check in with your doctor if you think testing or diagnostics are required. Menopause Yes, with all the other joys of this glorious time of life, menopause can also bring bouts of brain fog. Scour the internet for memes, and you’ll find plenty that poke fun at the forgetfulness and memory loss that often comes with your menopausal years! Brain fog during menopause is all thanks to fluctuating hormones in your body. Specifically, a decrease in estrogen. Studies have confirmed that performance on certain memory tasks declines during the menopausal years. But don’t worry: as your hormones even out, your mental fog likely will too. Research also shows that memory usually improves in post-menopausal years. Diabetes People with diabetes can often experience periods of brain fog due to fluctuating glucose. Since glucose is the primary energy source for your brain, fluctuating levels in diabetics can cause short-term brain fog. Whether you have type 1 or type 2 diabetes, if you’re experiencing mental confusion or periods of brain fatigue, speak with your healthcare provider about different ways to manage your diabetes. Lack of Sleep It should come as no surprise that when you’re sleep deprived, you’re a bit foggy. Your brain needs 7 to 8 hours of sleep per night to function with the best executive function. When you experience chronic, long-term sleep deprivation, brain fog and a general impact on your cognitive abilities, like feeling a bit fuzzy are to be expected. I recommend trying a few of these science backed tips to get better sleep, and to start getting the rest your body needs! Nutritional Deficiencies Certain nutrients are essential for proper brain function. Poor nutrition can lead to brain fog. Make sure you’re eating a balanced diet and taking a multivitamin if needed. Your brain fog could be from a vitamin B12 deficiency. B12 plays an important role in the health of your brain and nervous symptom. If you suffer from digestive woes and often take medications like Zantac or Pepcid, you may also be particularly prone to having a B12 deficiency. To correct it, either take a B12 supplement and/or try incorporating more of the following foods which are high in B12 into your diet: Seafood, such as salmon, shrimp, mackerel, sardines, trout, herring Grass-fed beef Eggs Fortified yeast Side Effects of Medications Brain fog can be a side effect of many common medications. Even if it isn’t listed as a symptom of your medication, if you notice that your brain fog has only come about when you’ve started a new medication treatment plan, talk to your doctor. Everybody is different, and how you metabolize or handle medication can affect your mental state. Neurological Disorders Aside from a lack of sleep or nutritional deficiencies, specific disorders can cause brain fog. Conditions like lupus, chronic fatigue syndrome, and fibromyalgia can be some of the main culprits. If you’ve ruled out other potential causes and can’t seem to get to the bottom of things, make an appointment with your doctor to make sure one of these disorders isn’t to blame. Depression or Anxiety If you’re suffering from depression or anxiety, it could also be the cause of brain fog. Because of the mental energy it takes to be in a constant

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7 Bubble Butt Exercises For A Firmer, Bigger Bum

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7 Bubble Butt Exercises For A Firmer, Bigger Bum Bubble butts and booty trends may come and go, but a firm lifted rear end never goes out of style. Use these bubble butt exercises to give your bum the makeover it deserves! Bubble butts may have started as a trend, but strong glutes are important for your overall health. The glutes are the largest muscle group in your body and these muscles play a crucial role in supporting your body and enabling various movements. These seven big bubble butt exercises can help you to strengthen your buns and promote good posture, better mobility and stabilize your hips. Who knew booty exercises could have such a lasting impact! The best part? All of the exercises in this bubble butt workout use different movements and can be done right at home, or wherever you happen to be. These are bodyweight exercises.  All you need is this list of exercises and the will to be consistent and you’ll get one step closer to a better butt! In this article, we’ll explain how the glute muscles work, why strong glutes are essential, and how to achieve that toned and lifted big bubble butt with the best glute exercises not over-the-top medical procedures. (Yep, butt implants surgeries are one of the most common plastic surgery procedures around…and unnecessary!) Working out your glutes can be aesthetic AND athletic. Trust us, you’ll love your new stronger butt, and the rest of your body will thank you too. Table of contents Muscles That Give You A Firmer Butt Why Glute Strength Matters Improves Your Posture Reduces Hip, Back, and Knee Pain Improves Athletic Performance Can You Get A Bubble Butt At Home? The Best Bubble Butt Exercises Basic Squat Skaters Squat Jumps Resistance Band Butt Blaster Glute Bridges Plié Squats Cross Behind Lunges Muscles That Give You A Firmer Butt How to get a bubble butt starts with understanding the mechanics of your powerful butt muscles. When you think of toning your butt, you may picture the actual butt cheek itself, but there are a few different muscles responsible for creating a firm, lifted appearance. Glute strength can help reduce hip pain and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout. This important muscle group plays in important role in your general health. Three muscles make up your rear: Gluteus Maximus: This is the largest and most powerful muscle in the human body. It is responsible for the movement of the hip and thigh. When you stand up from a sitting position, climb stairs, or run, your gluteus maximus is actively engaged. It helps in extending (moving your leg behind you) and externally rotating your hip. Gluteus Medius: This muscle is situated on the outer surface of the pelvis. It assists in hip abduction, which is the movement of the thigh away from the midline of the body. The gluteus medius also provides stability to the pelvis during activities like walking, running, and standing on one leg. Gluteus Minimus: The gluteus minimus is the smallest of the three gluteal muscles and lies beneath the gluteus medius. It also aids in hip abduction and internal rotation of the hip joint. Your hamstrings also extend up towards your gluteal muscles, making them a vital muscle to include in your next booty workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only lower risk of injury to your hips but also create a lean, tight rear end. Why Glute Strength Matters All talk of bubble butts aside, glute strength is important for overall strength and fitness. Your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs. Here are three reasons you need to strengthen your glutes in order to get a stronger butt: Improves Your Posture Most of us sit for long periods of time for work, and this causes the glute muscles to “turn off,” so to speak. When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees but can cause what’s known as “postural deviations” such as slouching. Strong, activated glute muscles in our lower body prevent this from happening and and are a great way to keep our postural alignment upright and healthy.  If you’re stuck at a desk all day, you can also incorporate an under desk walking pad to get more movement into your day! Reduces Hip, Back, and Knee Pain Strong glutes stabilize your pelvis and help protect your hips from injury. Since these muscles work together, strong glutes also help ease lower back pain. When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body. Improves Athletic Performance Strong glutes are crucial to athleticism: they boost your overall mobility,  speed, and overall daily movement. The glutes are responsible for powerful movements such as standing up, climbing, and running.  Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground. The best exercises for a bigger butt are more than aesthetic – they’re athletic! Can You Get A Bubble Butt At Home? Bubble butt exercises are totally doable at home. In fact, you can do this entire exercise routine just about anywhere.  All of the booty exercises I recommend use bodyweight.  That’s right, all you need to build a bigger butt is your own muscle strength! Find a comfortable spot in your home gym, living room, bedroom, or even at your hotel when traveling.  If you prefer to add extra resistance to your bodyweight exercises for even stronger glutes, check out my favorite picks for at home gym equipment. The good news is, the only thing standing in the way of you and a curvy booty is a little dedication and the bubble

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