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Cobra Energy Drink Brings Vitamin C Variant for Ultimate Immunity Defense

The advent of different energy drinks for the past decade has unarguably led to pumped-up performance in physical activities and more hours of keeping awake people in graveyard shifts. One of these energy drinks in the market for a long time now, and is already the Country's best selling is Cobra.

Just recently, Asia Brewery Inc. launched the new variant of Cobra Energy Drink - the +Plus Vitamin C which is packed with 700-mg of Vitamin C per 350-ml bottle (1.5 servings). This is equivalent to 12 whole valencia Oranges (imagine eating 12 oranges a day). You also get B-Vitamins (B1, B3, B6, B12), Ginseng, Inositol, and Taurine. On the other hand, the caffeine content amounts only to 131-mg (less than the caffeine you get from drinking 8-fl. oz. of brewed coffee), or about half of the maximum recommended daily dose by health experts.


Read more about this new variant of Cobra from the press release below:

MANILA, Philippines (January 2019) – In line with its commitment to foster innovation in its category and continue to be an icon of true Filipino strength, Asia Brewery Inc. launches Cobra +Plus Vitamin C.

Cobra +Plus Vitamin C Defense focuses on health and productivity as Filipinos today aspire to pursue and achieve more in a day. Packed with 700-mg of Vitamin C and a delicious orange taste that makes the perfect combination to match your daily grind, this variant was developed with the satisfaction of Filipinos’ daily energy fix in mind.

This is the ultimate immunity defense in an energy drink bottle, served to strengthen the body for the daily hustle while one actively pursues its passion in the best health condition possible.

As active lifestyle becomes a more popular choice among today’s busy individuals, sustained energy and immunity defense become top priorities when choosing a daily partner drink.

This is what Cobra Energy Drink is committed to be as they launch Cobra +Plus Vitamin C Defense – the perfect partner for every Filipino that assures they are in their best shape, as they pursue an active lifestyle.

“Earning the titles best-selling and number one energy drink is both a milestone and motivation for us. For years, we have continuously strived to cater to the market’s different energy needs and strived to be better at giving Filipinos the value they deserve. We continue to offer products that we believe can enhance their daily activities and, ultimately, add significant value to their lives,” Marketing Manager- CSD Dan Ong shares.


The country’s best-selling and number one energy drink Cobra has three other variants that serve the Filipino’s varying energy needs – Cobra Original and Cobra Berry for instant energy, Cobra Fit with ActivBurn technology plus L-Carnitine to burn calories and Cobra Smart with ginkgo biloba for instant brainergy.
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Top 3 Tips on How to Create an Exercise Habit

by: Stefan Simonovic

[Source: Flickr]

Creating new habits can be both easy and hard. While we can get hooked on certain things like binge-watching TV shows or trying to find love online without difficulty, other habits can be hard to attain, such as eating vegetables or drinking water instead of soft drinks.

One of the hardest habits to create is, unquestionably, the habit of exercising. That’s why we want to discuss certain tips and tricks on how to easily create this habit without having to force yourself to do anything you don’t want to do.

1. It’s All in Your Head

So, you’ve decided you want to start working out regularly. Regardless of whether you’ve chosen a gym or just going for a jog every day, it’s going to be difficult at the beginning, no doubt about that. However, you can make these first steps easier by doing one simple thing - convince yourself that it’s all in your head.

Although our bodies appreciate exercise, it’s not like working out on a regular basis is something humans require to survive. Sure, you’ll be healthier and you’ll probably live longer and get sick less often if you exercise, but your body will never actually crave exercise, even when it’s in its worse state.

People exercise because they decide to do so, not because of some physical need. It all comes down to your thoughts and decisions, so if you’ve decided to start working out, you have to realize that it’s only going to be as hard as you allow it to be in your mind.

2. Plan Ahead

Simply deciding that you’re going to start exercising is not enough to create an exercise habit, mostly because you’ll quickly realize that working out takes up a lot of time. This is why it’s always best to create a workout plan that you’ll have to respect in order to get results.

The most useful part of this will surface once you start getting used to exercising at the same time each day or on the same days of the week. You’ll gradually stop dreading the reminders on your phone and you’ll subconsciously expect a workout session that always comes at the same point during your day or week.

3. Setting Goals

One of the worst mistakes people make while trying to establish a habit of exercising is setting unrealistic goals. Wanting to lose all excess fat before the end of summer even though it’s June or trying to increase the weight you can lift from a bench press by 100 pounds in one week are fine as wishes, but not as actual goals.

You need to set realistic goals you can achieve, not because you’re not allowed to dream, but because this way you’ll actually see some palpable results and you’ll get a feeling of fulfillment with each goal achieved. Otherwise, you’ll just be stuck in a rut trying to achieve the impossible, which usually leads to giving up as soon as you pass one deadline without really achieving any of those unrealistic goals we’ve mentioned.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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The Art of Enjoying Physical Activity

by: Stefan Simonovic

Designed by Javi_indy

Even though most people don't like to sweat if they don't have to, you should know that regular physical activity has numerous benefits. From staying healthy and living a longer and more fulfilling life to positively affecting our mood by helping our brain produce happy hormones, physical activity is something everyone should consider including to their daily routine. On the other hand, it doesn't matter if you're a young man, woman, or a member of the transgender dating niche, exercising on a regular basis can also help you dominate the dating scene.

Most people are aware of all these benefits, but they simply can't stay motivated enough to see the end result. That's because they don't know how to enjoy workout sessions properly. So, if you too have similar problems with motivation, here are some of the tips that might help you with it.

Figure Out Your Style of Training

Before you start working out on a regular basis, you need to figure out what your style of training is. Do you prefer to work out alone, with a partner, or with a group of people? Once you find the answer to this question, you'll be able to enjoy your training sessions. Some folks love to work alone because other people distract them. However, certain individuals feed on the energy of their workout buddies and that gives them the strength to conquer their goals and enjoy their progress.

Start with Smaller Goals and Daily Challenges

Since we're talking about goals, you should know that setting big and overly ambitious goals will only make you miserable and demotivated. Sadly, this is a mistake most people make nowadays. They want instant results, but this type of progress requires time and dedication. So, if you're a beginner, don't try to run 5 miles during your first training session. You probably won't be able to accomplish that goal and your body will be too sore tomorrow, which means you won't be eager to continue with your work. Instead, start with smaller goals and realistic daily challenges. Once you start completing them, the sense of accomplishment will make you feel rather good about yourself.

Choose the Exercises You Really Enjoy

Some workout programs include exercises that are not your cup of tea. If you want to enjoy your workout sessions and get the results, make sure to eliminate those exercises. Choose only the ones that you really enjoy. Some people and personal trainers claim that you have to suffer in order to get results, but that's not always the case. You stand a better chance if you find a program you enjoy.

Pick an Environment That Makes You Feel Comfortable

Your workout environment is just as important as your routines and style of training. In order to achieve great things, you need to feel comfortable while working out. Some people love to exercise outside in a natural environment, while others prefer air-conditioned gyms. Figure out which setting allows you to work better and stick to it. This way, you'll always feel rather comfortable during your sessions, which means you'll easily achieve all of your goals.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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Top 3 Tips to Reset Your Fitness Journey

by: Stefan Simonovic

[Source: Flickr]

Whether you want to reset your fitness journey because you want to get back to cougar dating and need a confidence boost or you’re simply bored with the workout you currently have, fear not because below you’ll find our top 3 tips to change up your fitness routine for the better. As long as you can keep your motivation up, you’ll realize that there is probably an infinite number of workout types out there to help you shake up your fitness journey.

#1: Set New Goals

As we age, our body changes and needs a different kind of workout to keep it healthy and functioning at an optimal level. Listen to what your body tells you, and don’t push it too far. The number of weights you could lift at the gym or the number of laps you could run on the track 10 years ago cannot possibly be the same as today, and even if they are, you should reduce them to avoid injury and potential tear and wear of the tissue. Set new fitness goals that meet your needs and are feasible in terms of your daily schedule. Make sure your goals are attainable but challenging just enough to make you pick up your gym bag and head for the door.

#2: Change Your Fitness Routine

Doing yoga three times a week might not do it for you anymore, and you feel like your body needs a more tasking workout to see real results. That’s perfectly fine. Swap yoga classes for workouts at the gym several times a week, where you’ll have proper cardio and weight training to ensure your muscles are strong enough to support your back and keep it young and healthy for as long as possible. Don’t like going to the gym anymore and need something more dynamic? Join a running club that runs outdoors several times a week in small groups where you’ll get a great workout and meet new people instead of being isolated on the gym floor.

#3: Learn a New Sport

Your muscles develop in line with the exercises that they do on a regular basis. If you introduce a new sport into your routine, you’ll discover muscles you never knew you had. For instance, if you’ve never played tennis you shouldn’t be surprised to hear that it’s actually very easy to learn, and you’ll see your shoulder and core muscles explode with fitness within a few months if you really get into it from all the rotating your upper body has to perform. Pole dancing is another one of those activities that constitute a workout, and it engages muscles from head to toe. It sure looks challenging from the outside, but if you really give it a try you’ll see that it’s a lot of fun spinning around on the pole as your body dances to music and exercises properly at the same time.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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12 Signs You Need to Eat More Protein

by: Stefan Simonovic

Designed by Onlyyouqj

A healthy diet should be crucial in every person's life. Regardless of whether they're young, middle-aged, or even members of the senior dating niche, men and women of all ages have to stay nourished in order to function properly. Now, as you probably know, proteins are crucial nutrients our body needs to stay healthy and strong. However, did you know that over a billion of people around the world suffer from protein deficiency? This means that there's a good chance you or someone you know has the same problem. Therefore, here are the 12 telltale signs that you need to eat more protein.

Edema

This is probably one of the most extreme signs of protein deficiency. Edema is an abnormal accumulation of fluid in the interstitium, which is located right beneath the skin and in many other body cavities. It causes severe pain and swelling. Nutritionists and other experts think that it is caused by a low amount of serum albumin, which is the most common protein in the blood. It might sound dreadful, but people in developed countries are rarely affected by it.

Lethargic Behavior

People who prefer carbs over protein are usually sleepy, moody, and lethargic. The main reason for this is the fact that protein is one of few nutrients that keep us alert and sharp. Proteins stimulate the orexin network in the brain which increases our metabolism and helps us stay focused and awake during our work.

Restless Sleep

Without enough protein in our system, the blood sugar level will vary during the night, thus making us hungry and restless. A midnight snack like yogurt, for example, will raise your protein and calcium levels, which will help you get an eight-hour rest.

The Pain In Your Muscles

Do you ever feel sore days or even weeks after a physical activity? Well, that might be a sign of protein deficiency. As you know, amino acids in protein are crucial for repairing the damaged tissue in muscles. A lack of protein reduces your body’s ability to heal its muscles and this leads to prolonged soreness.

You're Constantly Hungry

Protein has the ability to lower cortisol levels in your body, thus reducing the so-called hunger hormone AKA ghrelin. Having at least three protein-rich meals a day will keep you well-nourished.

Problems With Your Skin, Nails, and Hair

Flaky skin, redness, and patches of de-pigmented skin might be caused by lack of protein in your organism. Also, your hair might get thinner and your nails might become brittle.

Loss of Muscle Mass

You need to eat enough protein for your muscles to stay strong. If you're not providing your body with required amounts of protein, your muscle mass will reduce over time.

You Get Ill Rather Often

Amino acids that can be found in proteins are fundamental to the strength of our immune system. Protein deficiency may lead to a weaker immune system which means your body won't be able to defend itself against bacteria and viruses.

Your Bones Are Weaker

Protein is essential when it comes to the strength and recovery of our bones. If you’re prone to breaking your bones easily, you might be suffering from a lack of protein.

You're Moody And Nervous

Protein deficiency can also cause mood swings and nervous behavior. This is one of the most subtle signs that you might be under-eating.

You Have Low Energy Levels

Think of protein as the fuel your body uses to work properly. Without it, your body simply has no energy to perform on a necessary level.

You Are Cold All The Time

Our body has the ability to maintain its temperature on a required level even when we're not physically active. However, if you're not taking in enough proteins, your body won't be able to sustain that temperature and you'll feel cold all the time.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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Can You Eat Too Much Protein After a Workout

by: Stefan Simonovic

[Source: Flickr]

Anyone who’s ever taken workouts seriously is aware that protein is a much-needed resource for any muscle-building process. Basically, if you’re not one of those people who sit around all day browsing through transgender dating websites and prefer going to the gym instead, you probably know how important protein is for your muscles.

However, the fact is that too much of anything can be bad, and this applies to protein intakes as well. With that said, let’s look at negative effects that might follow an uncontrolled protein diet.

Can’t Argue with Science

As much as many bodybuilders would like for it not to be true, actual science has proven that protein can indeed be harmful if taken excessively as part of a post-workout routine. As it happens, a study published in 2014 in the American Journal of Clinical Nutrition has shown exactly that.

For the study, the research team tested multiple subjects by letting them intake 10, 20 and 40 grams of protein, while there was even one group that had no protein after a workout. The results consistently showed that those who took no protein had a much slower recovery period with no real negative effects, while those who took as much as 40 grams showed signs of increased ammonia production levels.

To put it simply, having too much protein after workout puts a lot of pressure on your kidneys because they now must clean out all that excess ammonia that you have produced thanks to overdoing it with protein.

More Isn't Always Better

Another thing science has thought us is that protein is the literal building block of the muscle. Not only is it needed for increasing your muscle size and strength, but it’s also used in the pre-workout process to give your muscle tissue enough energy for the actual exercise you’re planning on performing.

Furthermore, it’s now known that 20g of protein is just about the perfect amount for your muscles to normally recover after any workout. This amount of protein can be consumed from 2 large eggs or a 6-8oz portion of chicken, beef or fish. Even a couple of scoops of pure whey protein will do the trick here.

What you want to achieve is not abnormal growth in size and strength, but a naturally maximized hypertrophy. Your secondary goal should also be leaving some room for a healthy diet that will allow you to intake other important nutrients.

Many people, especially beginners believe that the more protein they consume, the more their muscles will gain in power and size. However, too much of anything can be bad for us, even if its original use is a beneficial one. And again, to the sadness of all bodybuilders out there, too much protein can do you more harm than good.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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A Short Guide to Diet, Proteins, Carbs and Fats

by: Stefan Simonovic

Designed by Freepik

A healthy and balanced diet is one of the most important things in a person's life. It doesn't matter if you are young, middle-aged, or someone who is a member of the senior dating community, you simply have to balance your diet if you want to lead a healthy and fulfilling life. To achieve that, you need to know how to dose properly the three macronutrients in your diet - proteins, carbs, and fats. To assist you with that, we’ve decided to create a short and simple guide that will help you improve your diet.

Protein - The Fuel Your Muscles Need

The word protein comes from the Greek word "protos" which can loosely be translated as "of prime importance" or "the most prominent one" Human body is 70 % water, but the rest of it is mainly made of protein. Our body uses protein to build, repair and maintain muscle tissue, and without it, we wouldn't be able to function normally on a daily basis. The protein consists of something that's called amino acids. Experts claim that there are 20 amino acids, and 9 of those 20 are essential to humans because our body can’t make them on its own. These 9 acids have to be taken in through the special diet. This is why you need to eat different types of food that are rich in protein. Some of them are:
  • Lean beef - has a lot of protein, but little fat
  • Chicken - one of the best sources of protein
  • Turkey - a little bit fatter than chicken
  • Fish - rich in protein and Omega-3 fish oil
Carbohydrates - The Energy Source

Carbohydrates are also known as saccharides or carbs. They are sugars or starches that provide our organism with pure energy. If protein is the fuel that helps your body to build its muscles, then carbs are the energy you use during your workout sessions. Sadly, a lot of people consider carbs to be the main reason for obesity. This, of course, is not true at all.

The thing you need to know about carbohydrates is that there are two kinds:
  1. Sugary (simple, fast-burning carbohydrates)
  2. Complex (slower burning carbs)
Now, eating too many calories of any kind is bad for your figure, but that doesn't mean you should stop eating carbohydrates. We get it, all those low-carb diets are really popular nowadays, but you need carbs because your body needs energy. Everything in moderation, of course. Also, if you're eating carbs, you need to be active during the day in order to burn them. Consuming that much energy and not being active will definitely make you fat.

Here are the best food choices for your daily carb intake:
  • Oatmeal
  • Rice (Brown rice is better than the regular one)
  • Sweet potatoes (avoid bread if possible)
  • Bananas - it provides you with carbs and potassium
  • Apples
  • Oranges (or any other citrus fruit)
Fats - The Common Enemy

Don't get us wrong, fat doesn't have to be the enemy, but only if you consume it with caution and in moderation. Actually, fat is one of the greatest sources of energy out there, but unfortunately, people tend to eat too much of it, which results in various, life-threatening diseases.

There are three main types of fats or triglycerides - Saturated, Polyunsaturated, and Monounsaturated
  1. Saturated Fats
  2. Saturated fats are usually found in basic animal and dairy products like milk, cheese, beef, pork, and lamb meat. Our liver uses this type of fat to make cholesterol, which is necessary for the production of certain hormones like testosterone, for example. Therefore, your body needs fat to produce hormones, but you have to be careful not to eat too much of it.
  3. Polyunsaturated
  4. Mostly found in foods like corn, safflower and sunflower oils. Polyunsaturated fat will help you lower your total cholesterol. However, the intake of this fat should also be monitored and limited.
  5. Monounsaturated
  6. You can find this type of fat in vegetable and nut oils. It will lower your bad cholesterol (LDL) without lowering your good cholesterol (HDL).
Trans Fats – The Real Enemy

Trans fats are made when polyunsaturated oils are altered through the hydrogenation process which is hardening vegetable oils in order to make margarine and other similar products. These fats will increase your bad cholesterol.

Most athletes and nutritionists suggest that people should avoid fats altogether. Therefore, you should focus on lean meat and dairy products with low levels of fat. This way, you'll be able to provide your body with enough protein and carbohydrates, without raising LDL. If you need to increase the levels of fat in your body, you can do that by consuming flaxseed, sunflower seeds, and olive oil.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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Can a Diet Affect Depression

by: Stefan Simonovic

Feeling down every once in a while is completely natural, and there is no person on the planet that doesn’t go through a period of feeling less than happy, festive or hopeful.

[Flickr: John Bowno]

Not all of us are diagnosed with the major depressive disorder, obviously, because a clinical diagnosis like that depends mostly on how long the periods of feeling depressed last. Still, feeling out of sorts for whatever reason is so common nowadays that even the smallest of things can help get us back on our feet, at least temporarily. There is no doubt that eating healthy positively affects the mood, and no, the point of eating healthy isn’t just to be in good shape and feeling sexy to take on cougar dating, running the marathon or becoming a personal trainer. The point of eating healthy is to help our body and mind function at an optimal level, and today we take a look at how a proper diet does wonders when you’re feeling too depressed to even get out of bed in the morning.

#1: Gut-Healthy Enhancing Foods

Research has confirmed many times that certain foods can affect your mood, especially those that are easily digested or easy on the gut. The science behind this notion asserts that gut bacteria produce neurochemicals that play a role in mood and other neurological functions. Taking foods rich in probiotics, such as yogurt, miso, pickles, buttermilk, and certain types of cheeses will have your gut jumping for joy, reducing the risk of feeling depressed.

#2: Other Foods Linked to Lowering Depression

Also, aim for foods that help in the production of serotonin, the ‘happy’ hormone, such as chickpeas rich in tryptophan, serotonin’s precursor. B12 and folate help prevent mood disorders and dementia, and foods where those are found are beetroot, lentils, almonds, spinach, fish, and so on. Individuals with vitamin D deficiency often experience mood swings, and in addition to sun exposure, vitamin D deficiency is easily combated by consuming breakfast cereals, bread, milk, and food supplements. Selenium is another nutrient that decreases depression, and it is found in cod, Brazilian nuts, walnuts, and poultry. Eating foods rich in omega-3 fatty acids is crucial for proper cognitive and behavioral functioning, and if you like haddock, salmon, cod, halibut, and algae you’re in luck! Last but not least, dark chocolate increases endorphin production in the body, leading to an overall sense of well-being.

#3: Natural Depressants To Be Avoided

Having a drink or two every once in a while will do no harm, but alcohol is actually a depressant despite the fact that it produces an instant high. Heavy alcohol consumption decreases serotonin levels, meaning people with a drinking problem are more prone to depression and anxiety. Caffeine is much the same as it hinders the production of serotonin. Lots of people out there enjoy their coffee and can’t imagine life without it, but limiting coffee, tea, and hot cocoa intake has numerous health benefits, including a better mood. The usual suspects, such as processed foods and refined sugar also make us feel better instantly, but quickly lead to the crash-and-burn feeling, and should be reduced to the absolute minimum.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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How Fitness Protects Your Brain

by: Stefan Simonovic

Source: Flickr

Sure, one of the most obvious effects of regular exercise is the body shape that it inevitably creates that makes you look and feel sexier, which definitely comes in handy when your mission is to date a cowboy who’s ripped and bursting with health. On the other hand, there are those less obvious effects that become evident as we age, and should never be ignored even if we think we’re never going to grow old – the effects that exercise has on the brain. Today, we take a look at how regular physical activity keeps the brain younger for longer and how it improves cognitive functioning.

Exercise Keeps the Brain Younger

As we get older and our fitness level deteriorates, so does the white matter in the brain compared to our fitter but not necessarily younger peers. When white matter deteriorates, our decision-making abilities decline, especially if memory loss has already been present for some time. This means that regular physical activity as we age can slow cognitive decline or even dementia, according to a recent study published in the Journal of Alzheimer’s Disease.

The hypothesis that regular exercise can protect the brain in the old age has long been around, but there have never been more studies around proving that it is a fact. Further, research also suggests that people who are at high risk for Alzheimer’s can slow down the disease and keep their brain highly functional for longer. Although there is still more research needed to advance the field of cognitive decline in old age, the results that are currently available are certainly encouraging. So far, it has been concluded that exercise can slow the aging process of the brain by 10 years, which is pretty remarkable!

How Does It Do It?

Exercise can impact memory and thinking skills directly by reducing insulin resistance and inflammation, and by stimulating the release of growth factors. These growth factors are chemicals in the brain that affect the health of brain cells and stimulate the growth of new blood vessels. Indirectly, exercise improves mood and sleeping patterns and reduces stress levels and anxiety. Needless to say, problems in these areas often negatively affect cognitive impairment.

Given that exercise is just as good for the body as it is for the brain, we’d like to point out that not all exercise is created equal. When it comes to keeping your brain young, aerobic exercise seems to be at the forefront, and this isn’t surprising given that cardio makes the heart beat faster, in turn increasing blood flow to the brain. The blood delivers oxygen, which is the key factor given that the brain is the biggest consumer of oxygen in the body. Weight training is also beneficial because it increases the heart rate, which means more blood is pumped to the brain. When it comes to resistance training, the link to brain health hasn’t yet been established, but the research in this field is growing.

Obviously, the combination of aerobic and strength training is the best way to go because its effects on the overall health, not just our cognitive functioning, have been proven multiple times. By combining the two, you can expect to see a reduction in weight, lowering of blood pressure, improvements in the cardiovascular and respiratory functions, and better muscle strength.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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What's The Best Butt Exercise?

by: Stefan Simonovic

Designed by Katemangostar

We live in a world where physical appearance is one of the prerequisites for romance and dating. It doesn't matter if you're a girl or a woman who's trying to dominate cougar dating scene, you need to look your best in order to impress single men. Now, besides a pretty face and lovely breasts, the thing most men are looking for in a woman is a firm and attractive butt. However, considering that glutes are the largest muscle group in a human body, you'll have to work pretty hard in order to achieve the desired goals. Therefore, in order to help you, we decided to share with you some of the best butt exercises you can do at home on a daily basis.

Glute Bridge

For this particular exercise, you don't need fancy equipment or any kind of special environment. You can do it on your living room floor. All you have to do is lie on your back with knees bent. Make sure the width between your feet is the same as the width of your shoulders. Then, start raising your hips straight up off the ground. This move engages your glutes and strengthens your core. Keep your tushy in the air for a couple of seconds, then lower it down slowly back to the ground. Do series of ten repetitions and your butt will be grateful.

Hip Thrust

This is, without a doubt, one of the simplest and best butt exercises out there. Much like in the previous one, you also have to lie on your back, with your knees bent. However this time, your feet have to be hip-width apart. Make sure to place your hands on the ground directly beneath your shoulders, with your fingers facing away from your body. Squeeze your buttocks and lift your hips until your body forms a "table". Stay in that position for about five seconds, and then slowly lower your hips to the ground.

Step-Up

For this exercise, you'll need something to stand in front of, like a bench, step, or a simple chair. Place the left foot on the bench and step up, using your left glute muscle to lift your body. Whatever you do, do not use your right foot. Straighten your left leg until you're in a standing position, then slowly lower your body, right until you bend the left knee again. Do the same thing with your other foot on the step. A little warning, this exercises requires a bit more effort, but hey, if you want a perfect butt, you have to break some sweat, right?

All Types of Squats

We can't talk about butt exercises without mentioning the ultimate butt exercise - squats. This is the best exercise for the gluteus maximus. However, it's not only good for your butt, it also works your hips, thighs, and calves. Stand with your feet hip-width apart and hold some weights if your body weight is not enough for you. Then, bend the knees and lower your body into a squat. Make sure your knees stay behind your toes. Also, keep the torso upright and contracted at all times. Then, use your heels, glutes, and quadriceps to stand up. If squats are too much for your knees, feel free to do any one of the exercises we listed before squats. Every single one of them will help you tone your butt perfectly.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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