Whatever you think of John Mayer, he was right about one thing: Your body is a wonderland … and you’re about to look wonderful.

You Want: A Perky Butt

Target: The latissimus dorsi

Why it works: The lats are big back muscles. They’re attached to your glutes (aka butt muscles) by deep tissue—right lat to left cheek and vice versa, in a crisscross. “They’re connected, so making your lats stronger will help your glutes engage more effectively,” says Abbie Appel, a master trainer in Boca Raton, Florida.

Why you care: Because engaged glutes mean you’ll turbocharge the tush-tightening powers of every lower-body exercise you do.

Know More About Sculpt Your Body in Six Easy Moves

Do these moves three times a week on alternate days, and be ready: They’re hard. But your body will be, too.

You’ll need: Yup, just a plain old wall. Don’t want scuff marks? Lose the sneaks. There—one less thing to worry about.

Your plan: Do these seven moves three times a week on alternate days and you’ll realize that sometimes it can be a good thing when your workout hits the wall. Ha, ha.

Sit ‘n’ Sculpt

Squat with back to wall, right thigh parallel to floor, left ankle on right knee, arms against wall like a goalpost. Keeping arms pressed against wall, slide arms up until slightly bent (as shown). Lower arms for 1 rep. Do 12 reps. Switch crossed legs; repeat.

Know More About The No - Equipment Workout

Okay, so some of us weren't born with slender-arm DNA. And while that will never stop us from appreciating everything our beautiful limbs allow us to do every single day (Hug. Hail a cab. Rock a burpee.), it can make us reach for a cardigan on those days when we don't really, truly need it. That's why we talked to some of our favorite trainers for their secrets for firming and defining the area that gravity just loves to play with. Check 'em out, give 'em a try—and then go put on a tank top and tell yourself you look hot. Because no matter what your upper arms are doing, if you think it, you are. And that's worth a high-five, wouldn't you say?

Read More About 7 Secrets For Toned Upper Arms

Let’s face it – there’s “good” sore and then there’s too-sore-to-walk-up-the-stairs-or-get-out-of-bed.  Some workout soreness is enough to weigh heavy on the cons of our internal to-exercise-or-not list.  With muscle discomfort sometimes lasting up to 4 days, it is vital to a good exercise plan to have plenty of quick-recovery tricks in your back pocket.

We all know that exercise is a cornerstone of good health.  Without regular exercise, nearly every system in your body suffers.  From bones and posture to depression and your brain, our health and wellbeing require regular exercise.

Read More About 5 Tips to Ease Your Workout Recovery

Now that spring has finally sprung, it’s time to throw on your best gear, lace up your kicks and hit the ground running. And, whether you’re just trying to break the monotony of working out inside or training for your first race, there’s always room to improve your technique. Because the faster you run, the sooner you can indulge in delicious, refueling carbs, right?

Before you start pounding the pavement, check out what we learned from Ben LeVesconte, a running technique specialist and skillful movement coach. His tips are practically guaranteed to make you faster, so you can PR at that 5K or just look more legit on the running path. 

I have a bone to pick with Taylor Swift — she’s making the rest of us gym-goers look bad. While I come out of the gym looking like a sweaty mess, Swift’s all perfectly put-together, like she doesn’t even perspire. But, even more than her outfits, I envy her post-workout hair. Straight or curled, pulled back or in loose waves, it looks perfect — a feat in itself, because going to the gym can lead to some serious strand damage. 

Obviously, that’s not a reason to ditch your workout (it’s not). All it means is we need to rethink how we treat our hair while exercising — turns out, a lot of the things we do without a second thought can wreak havoc. So, I turned to hairstylist Chris Naselli (the man responsible for Connie Britton’s amazing mane) to find out what anti-hair mistakes we’re making at the gym — and, of course, what we can do to fix ‘em. You may not leave the gym as perfectly coiffed as Swift, but your hair will look better in the long run. Promise.

Read More About 8 Hair Mistakes You're Making When You Exercise 

When it comes to fitness, though it’s easy to start off strong, it’s even easier to slowly fall off the workout wagon. All it takes is one little excuse to derail your routine and stall your efforts. And with summer so close we can practically taste it, staying in shape is at the very top of our to do lists.

With that in mind, we enlisted help from two leading fitness experts: Rachel Buschert Vaziralli, New York City-based group fitness instructor and trainer and creator of F3 Face Fear Fitness, and Dean Pappous, Regional Senior Vice President of 24-Hour Fitness. Here, they share 10 tips on how to stay motivated—no matter what tempts you to drop the ball on your routine.

Read more about Workout Motivation 10 Tricks That Work

Eat To Live, Not Live To Eat

The necessity to replenish our body and fulfilling hunger is one problem of all being as the Buddha said, “Hunger is the worst illness”. He said that because the other illness can be cured in a matter of time, but hunger is incurable from the day we are born until the day we die.

It can be cured for a limited period of time, but all human beings need to eat to stay alive and to prevent other illness that could arise from malnutrition. A hungry man without discipline is capable of doing anything when he is hungry, even to resort to killing, stealing and lying. This is the result of desire, stemmed from a wanting mind; not because of hunger itself.

In fact, the issue of eating is not a major issue for living beings if they know how to do it in moderation. Eating becomes a way of replenishing our body to enable us to stay alive. However, on the contrary to the theory, we produce food and promote it to be comsumed for pleasure. This creates a disturbance to the balance of our mind and body. The more we eat, the more disturbances are caused. There is a saying; “If we eat to live, there is no problem; but if we live to eat then that’s when the problem starts”.

The reason being that food has to either be found or bought, and once human beings understand the concept of eating just what the body needs, then life will be without problem. It will not be so hard for human beings to earn a living.

Eating is like a disease with which we are born with. It is something we must heal on a daily basis; otherwise, it will lead to other irritations such as greed, hatred, delusion, attachment, envy, etc. Therefore, before starting his teachings, the Buddha had always considered the capability of his listener to ensure that they were in a state capable of receive his teaching; which can be illustrated by this story;

One morning, the Buddha was in Jetavana monastery, and knew that a poor man who learned and practised his teaching, was ready to progress further. With that reason, he went to Aravi city. There, that man was informed of the coming of the Buddha and was very delighted to have the opportunity to hear dhamma from him. That day, he had lost his cow so he had to go into the forest in search for it. After having found it, he rushed to the Buddha. However by that time, the Buddha, monks and people had already finished eating and the people were waiting patiently for the Buddha to start teaching.

The Buddha had not started preaching as he knew that the poor man was coming to the assembly and would only start after his arrival. After the poor man had arrived, the Buddha had asked that he be given some food to eat as he knew that the poor man was tiered and hungry. As soon as the poor man had his food and was full and felt totally relieved the Buddha began his Dhamma talk. The topic was on the “Gradual Instruction” (i.e. generosity, morality, kamma and its result, non attachment, and going forth) and Four Noble Truths (i.e. suffering, its cause, its solution, and the path leading to the cessation of suffering). All those that were there to listen had understood the teaching.

Some monks accused the Buddha for acting improperly by waiting for the poor man to arrive before starting the Dhamma talk and thus wasted many peoples time. When the Buddha heard of this, he explained to the monks that he had come here specific for the purpose of the poor man, because if he had been left in a hungry state, he would not have understood any Dhamma that he was delivering.

The story is one example of the problems hunger can cause mankind. If we let ourselves be overwhelmed by it, it can block hinder our progress in life. This does not mean that there are no way out for mankind to overcome hunger. We still possess the ability to learn from it, to consider it, and put it into action as the Buddha had once said, “Eat to live, not live to eat.” Human beings will find contentment by following that. By knowing our own moderation in eating, learning why we have to eat and what to eat so that we can maintain a healthy life. We can then empower ourselves to learn and practise for the better and break any break away from any obstacles in life; to be happy and healthy.

Courtesy : Eat To Live, Not Live To Eat

Hey everyone! It’s Karena and Katrina here. If you did our Daisy Duke Workout, you’re going to love this. As promised, today we’re sharing your Crop Top Routine! We have a secret: So many of our clients have asked us how to slim and tone up the waistline and upper body for dresses and tops. Our answer? Work your total body!Yup. Remember what we always tell you: Work those large muscles in your legs and booty at the same time as your abs and arms and you will burn way more calories, increase your metabolism, get faster results, have a more efficient workout, and as a bonus, your total body will be toned too. You’ll realize that there’s a method to our madness!

You’re going to love this routine anytime you want to tone up and tighten all over. Remember to pair it with your Daisy Dukes Workout for the ultimate routine for your favorite summer outfit. And here it is, the Crop Top Workout Routine…

Read More About The Crop Top Workout

 Hip-Lift Progression

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)

Do it:   

Lie on your back with your arms at your sides with your knees bent and your feet on the floor.

Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.

Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of  motion. 

Be careful not to overarch your spine.

To make this exercise more difficult, extend one leg at the top of the lift. 

Keep your thighs parallel     and hold the lifted position for about 5 seconds.

Keeping your hips up, place your foot back on the floor and then lower your hips.

Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Read More About Top 10 Exercises to Tone Your Butt 

What is your top excuse for why you skip exercise? Be honest and tell us. We recently asked this question to our Facebook community and we received more than 800 responses. WOW. We hit a nerve with all of you and you spilled your guts. (We appreciate your candor.) Many of you face the same obstacles and shared similar responses. No surprise that “a lack of time” showed up a lot. I read every comment and made note of the most popular responses. I even got a chuckle at some of the funnier excuses like, “I already showered.”  (That’s pretty good.) So, let me offer solutions to your workout challenges.

Read More About 17 Excuses Why You Skip Exercise And How To Stop!

Need to finally find calm within the busyness of your overscheduled life? I want to offer you some help in the form of a guided meditation to transcend your mind and give presence to this moment. Never meditated? Well, it’s actually very easy! Give this beginner’s guide a glance and then sit back, relax, and try something new. You can make this year your year to put your health and happiness first.

Did you know you have the power to dial down the chaos of life simply by being present?! That is a gift! And this gift is not only for you. But for everyone you come into contact with—your family, friends, co-workers, even the people driving on the road. Meditation has so many health benefits also it can help you sleep better and reduce stress.

Read More About A Step - By - Step Guide Meditation For Beginners

Bloating can be a source of perennial discomfort and embarrassment. But why let bloating cause you so much trouble when you can easily get rid of it with a few uncomplicated home remedies? The best part of opting for home remedies to get rid of bloating is that they are not only safe but also very effective. So, lay your hands on the most easily available ingredients and say ‘goodbye’ to gas and bloating!

One of my favorite stories about baby belly fat (oddly, I have many stories about baby belly fat…) comes from an encounter a few years ago. A 31-year-old mom came in to meet with me about joining my boot camp. She sheepishly said to me, “I really need to lose my baby weight. My stomach is so jiggly. I’m just sick of it.” I replied with, “Congratulations, how old is your baby?” She looked down, obviously uncomfortable. “9…years…old.”

That’s when it happened. My personal-training mission, which had been all about getting average people in awesome shape, took a turn. I had a new mission. Save mamas from their own bellies.

1. Cook a big batch of grain or beans once a week.

Then you can use that as a base for tons of other healthy meals throughout the week. A single pot of quinoa can turn into everything from a veggie bowl to breakfast cereal.

Read More Tips About 22 Simple Ways To Start Eating Healthier This Year