Who doesn’t want a firm, strong, lean butt? There is no secret to getting a slim, trim butt. Diet and plenty of exercise can help you achieve the slim, firm figure you want. You can increase the intensity of some of your favorite butt exercises by adding dumbbells to your workout. Holding a pair of dumbbells when doing exercises for your glutes adds extra resistance and improves the effectiveness of your workout.

Take your step-up exercises to a new level by holding two 5-pound dumbbells during the exercise. Hold the dumbbells so that your palms are facing your body. Stand in front of an aerobic step-up bench. Pull your shoulders down and back slightly to straighten your spine and spread your feet about shoulder-width apart. Put one foot on the step-up bench and then push up to lift your body upward and then step onto the bench with your other foot. Step back down with the same foot you led with and do about 15 to 20 repetitions. Any exercise you do for your lower body can be made more effective holding some dumbbells. Hold a 5 or even 10-pound dumbbell in each hand when you do squats and lunges.

Improving your balance can be as easy as shifting your weight from one leg to the other. Stand up straight with your feet about hip-width apart. Place your hands on your hips to help you maintain your balance. If you are unsteady on your feet, hold onto a chair or table for balance assistance. Shift your weight to your left foot and raise your right foot off the floor about 2 inches. Hold this position for up to 30 seconds and then lower your foot. Repeat on the other side. Hold the position longer or do more repetitions as your balance improves.

Balancing on a pillow or Bosu ball works your leg muscles and improves your proprioception, or your ability to sense the position of your body. Balancing exercises shift your body’s center of gravity, which requires numerous adjustments by your muscles to maintain your balance. Place a pillow on the floor and stand in the middle of the pillow with your feet slightly apart. Slowly lift one foot about 2 inches off the pillow. Balance on one foot on the pillow for up to 1 minute and then change legs. Increase the length of time you stand on one foot or close your eyes to make the exercise harder when you can hold the position for more than 1 minute without wavering.

Heel-to-toe walking is a challenging balance exercise. Hold onto a table or counter if you have balance problems, feel unsteady or waver when trying to do heel-to-toe walking. Stand up straight and look straight ahead. Slowly place your right heel in front of your left foot and touch your left toes with your right heel. Lift your left foot, step forward and place your left heel against your right toes. Walk 10 or more feet. When this exercise becomes too easy, try it with your eyes closed.

Plyometrics is jumping, bounding, leaping and hopping to improve your muscle strength and increase the spring in your sprinting. It sounds like child’s play, but plyometrics is a serious workout that can improve your sprinting speed and endurance. Plyometrics, also called jump training, stretches your muscles out before contracting them and then exploding upward, forward and outward with great power. You and your coach can design a sports-specific plyometric training workout to help you become a faster sprinter.

Since sprinting requires forward motion horizontal to the ground, horizontal plyometric exercises just make sense. Horizontal jumps help to improve your lower body strength and stride length which equates to faster, more powerful sprinting. You should start to see results in faster sprinting times in about 10 weeks if you do plyometric training twice each week. Bounding is a good example of horizontal plyometric jumps. Bounding is like running using giant leaps forward by pushing off powerfully with your back leg.

You should not begin a plyometric training routine on your own. Your coach or a fitness expert should train you in proper technique. While jumping sounds easy and looks easy, if you don’t land properly, you could injure yourself and be on the sidelines for the rest of the season. The two foot ankle hop is an easy, but effective, plyometric exercise for beginners. Stand with your feet about hip-width apart and stand up straight. Leap straight up using only the muscles of your ankles to propel you upward. As soon as you land, immediately leap straight up again. Jumping up onto and then down from a box will strengthen your calf muscles for explosive take-off power. Stand in front of a box about 12 inches high. Squat down a little by bending your knees and slightly hinging your hips. Leap up onto the box and then leap backward off the box.

Low intensity jumps are effective without putting a lot of stress on your joints. Squat jumps will help you develop an explosive take-off. Stand with your feet hip-width apart and lean slightly forward. Bend your elbows and keep them close to your sides. Slowly lower your body until your thighs are parallel to the ground and then explode upward. Land on both feet and then repeat. Stand beside a box about 12 inches high to do lateral jumps. Lower your body slightly by bending your knees and leaning forward from your hips. Jump up onto the box. Step down and repeat on both sides.

When you are ready, some high intensity plyometrics can take your training to the next level. High intensity jumps can take some practice, so don’t be disappointed if you don’t get it right the first few times. Prepare to do the highland swing plyometric exercise by standing up straight with your feet together. Bend your knees slightly and then jump forward as high as you can. Keep your knees bent and swing one leg forward and the other leg backward. Jump again alternating the forward and backward position of your legs as soon as you land on both feet. Get in a lunge position with one leg forward, the other back and your knees bent. Leap up into the air lifting your forward knee as high as possible while simultaneously pushing your back leg farther back. As soon as you land, leap up again. Do about 10 repetitions and then switch your leg position and do 10 more.

Cherries are also a source of phytonutrients that boost the effectiveness of antioxidants. Other important antioxidants found in cherries include anthocyanins. Anthocyanins give cherries their red color, but more importantly they help to reduce inflammation. Cherries have more of these antioxidants than any other fruit. The anti-inflammatory properties of cherries make them a good food for people who suffer from arthritis and gout.

Cherries are also good for your heart health. In addition to their anti-inflammatory properties and high levels of antioxidants, cherries help to reduce cholesterol levels. Lower cholesterol reduces your risk of developing atherosclerosis, or hardening of the arteries and plaque buildup on the walls of your arteries. You can get all the healthy benefits of cherries by eating them raw, in juice or dried.

You’ve been told numerous times to never skip breakfast. Your body needs fuel after fasting all night while you were sleeping. Breakfast gives you the energy you need to make it to lunch time without feeling hungry, weak and grumpy. But did you know that eating breakfast might help reduce your risk of heart attack? According to the Harvard Heart Letter, eating a breakfast that includes whole grains reduces your risk of having a heart attack.

A healthy, low-fat, heart-friendly breakfast should include whole grains, such as oats, high-fiber cold cereal with milk and fruit and 1 cup of yogurt with walnuts or almonds. Whole grain muffins, including wheat, oats and barley with low-fat milk and peanut butter supply your protein and grain requirements. English muffins with low-sugar or no-sugar-added fruit spread is also a heart-healthy choice for breakfast. Try an egg white omelet with low-fat cheese, fresh bell peppers and whole wheat toast and oranges. If you are running late for work, you can always blend up a delicious breakfast smoothie with bananas, blueberries, strawberries, orange juice and some kiwi. Toss in some broccoli for extra nutrients and antioxidants.

Eat a healthy diet and get plenty of rest and exercise to keep your body in top shape and your weight under control.

Stretching your muscles after you warm-up, but before exercise, may help reduce your risk of injury from muscle strains and joint sprains. Stretching after you cool-down may also help to reduce the pain of delayed onset muscle soreness. Stretching after a run can help to remove lactic acid from your muscles. Lactic acid is the stuff that makes your muscles feel fatigued and may contribute to muscle soreness after exercise. Running really works your butt, hip flexors, quadriceps, hamstrings and your calf muscles. Your feet and ankles take a pounding, too. Stretching your muscles can also help you feel less tired after a vigorous run.

Avoid bouncing when you stretch your muscles and stretch slowly. Stretching too fast or bouncing on your muscles to stretch them can cause injury. Bouncing will cause your muscles to tense, which is the opposite of what you want to happen. Stretching should relax your muscles to help remove toxins that may contribute to soreness. Stretching will also stimulate blood flow to help repair the micro-tears that occur with exercise.

Runners who do not properly warm-up and stretch before a run may experience muscle cramps. Muscle cramps are involuntary contractions of the muscle tissue, which can be painful. Stretching can help reduce the risk of muscle cramps by stimulating blood flow. Stretching also helps to increase joint flexibility. After a long run of 30 minutes or more, your muscles may begin to feel tight. After walking to cool down, stretch your muscles to alleviate tightness and increase flexibility in your muscles and joints.

Chaga is a mushroom that has been used for thousands of years, especially by the Chinese, as a health and nutritional supplement. Chaga is used by millions of people to help boost the immune system, to promote longevity and as a treatment for many common ailments. Chaga serum is even used to help preserve the youthful appearance of your skin. What can chaga supplements and extracts do for you, you ask?

Chaga is rich in antioxidants that neutralize free radicals in your body to help prevent cell damage. Free radicals are unstable molecules that are produced by your body naturally as part of the metabolic process. Left unchecked, free radicals can cause irreparable damage to your cells, even altering the cells’ DNA. Foods and herbs that are orange in color, including chaga, are loaded with antioxidants. Chaga is especially rich in a group of antioxidants called flavonoids. Flavonoids are especially helpful to reduce your LDL cholesterol. That’s the bad cholesterol that contributes to a number of diseases, including plaque on your artery walls.

By now, just about everyone has heard about the the health benefits of dietary fiber. It helps with digestion, keeps you regular and significantly lowers your risk of heart disease, diabetes, aids in weight loss and helps you feel fuller longer so you don’t overeat. Consuming natural dietary fiber may help to lower your blood pressure and reduce your risk of some types of cancer, especially gastrointestinal cancers. Chaga is loaded with healthy dietary fiber.

Chaga may also inhibit the growth of certain types of bacteria due to chaga’s rich supply of antibacterial molecules, including selenium, pantothenic acid, sterols, tripeptides, triterpenes and zinc. Chaga may also help to relieve inflammation, because it contains a number of anti-inflammatory substances that inhibit the effects of molecules, such as nitric oxide synthase and cyclooxygenase-2.

Your immune system will benefit from a chaga supplement, too. It contains beta glucans polysaccharides that support your body’s natural ability to fight off infection. Chaga’s polysaccharides promote the body’s production of white blood cells, which are the primary defense against disease-causing invaders in your blood.

Lordosis, also called anterior pelvic tilt, is characterized by a forward tilted pelvis. The forward rotation  of the pelvis results in a deeply curved back and a protruding belly. The most common cause of lordosis is lack of exercise. People who spend a lot of time sitting can develop lordosis. Poor posture and a sedentary lifestyle can result in weak hip and abdominal muscles, which cause the pelvis to tilt forward. Exercise can strengthen these muscles and help correct or prevent a tilted pelvis.

The kneeling hip flexor stretch exercise works to strengthen the hip flexors, the abdominal muscles, the quadriceps and the oblique muscles. Strengthening and stretching these muscles can help improve posture and correct a forward rotated pelvis. Kneel on one knee and plant the other foot on the floor. Make sure the thigh is parallel to the floor. Straighten your back by pulling your shoulders down and back. Squeeze your abdominal and gluteal muscles tightly and then lean forward placing your weight on your foot. Keep your back straight and do not allow your pelvis to tilt to one side. Hold the stretch for 30 seconds and then return to the start position. Do 5 repetitions with each leg.

The lower back stretch targets the erector spinae muscles of the lower back. Stretching this muscle can help relax and strengthen the back muscles that are shortened by an excessive arch in the lower back. Sit on a chair with your feet place as far apart as is comfortable. Bend at the waist until your shoulders are between your knees. Reach between your legs under the chair with both arms and stretch as far as you can. Hold the stretch for 5 to 10 seconds and then relax. Repeat this stretch 10 time.

Leg presses target the gluteals, quadriceps and the adductor magnus muscle of the hip. Use a leg press machine to perform this exercise. Place your feet a little higher on the platform than you normally would to perform leg presses. Extend your legs until your knees and hips are fully extended. Hold the press for 5 seconds and then relax. Try to do 10 to 15 repetitions of this exercise.

If you have painful knees, the problem might not be in your knees. It could be your hips. Weak hip muscles are often the cause of pain in your knees, ankles and even in your feet. When the muscles that stabilize your hip joint are weak, the hip and everything below it can become misaligned causing pain and instability. You can strengthen your hip muscles to stabilize your hip joint and relieve minor joint pain in your legs with exercise. See your doctor if pain is severe or does not improve with exercise.

Hip rotation exercises strengthen the hip abductor muscles. The abductor muscles work to move your legs out to the side of your body away from the midline of your body. Get on the floor on your hands and knees. Keep your back straight and flat. Lift your right knee off the floor and rotate your leg from the hip upward and outward until you cannot lift it without rotating your body. Keep your torso straight and parallel to the floor and keep your knee bent. Return your knee to the floor. Repeat 8 to 10 times on each side.

An exercise ball is a good option to help strengthen your hip joints and give your core a good workout at the same time. You will use your abs to stabilize your body and maintain your balance while performing leg lifts on an exercise ball. Sit down on a large exercise ball with your feet flat on the floor. Adjust your body until your knees are bent at a 90-degree angle and your thighs are parallel to the floor. Sit up tall and straight and squeeze your abs. Lift your left foot off the floor a couple of inches and hold the position for 5 seconds. Lower your left foot back to the floor and repeat 8 to 10 times on each side.

A resistance band can help strengthen your hip flexor muscles. Anchor a resistance band to a wall or door frame. Loop the band around your right ankle and stand with your back to the resistance band’s anchor. Step forward until there is slight tension on the band. Stand with your feet about hip-width apart. Keep your right leg straight and slowly lift your leg forward and upward. Keep your other foot planted firmly on the floor. Lift your leg forward pulling against the resistance band until you cannot pull any further. Hold the position for 2 seconds and then relax. Do 8 to 10 repetitions with each leg.

A stiff back can keep you from enjoying ordinary activities and can make you feel tired and limit your range of motion. Muscle strain is one of the major causes of stiff muscles. You can get a stiff back from the way you sleep to sitting in the same position for a long period of time. Poor posture, such as slouching, can cause stiffness and even pain in your back and neck. Stretching your muscles throughout the day relieves stiffness and increases circulation to your tired, stiff muscles. If you are stuck behind a desk all day, you can stretch your back muscles to alleviate or prevent muscle stiffness. Start with your neck and stretch your muscles all the way down to your lower back.

Stretch your neck by sitting up straight in your chair. Drop your shoulders slightly and squeeze your belly tight to straighten your spine. Tilt your head and drop your left ear toward your left shoulder. Resist the urge to bring your shoulder to your ear. Stretch as far as you can without causing pain. Raise your head back up and lower your right ear toward your right shoulder. Repeat 4 times on each side. Continue to stretch your neck by sitting up straight and turning your head first to the left and then to the right as far as you can. Repeat 4 times in each direction. Tuck your chin down toward your chest and hold for 10 seconds. Now that you’ve loosened up your neck, let’s move to your shoulders.

Sit up straight and bring both of your shoulders up toward your ears. Hold the position for 10 seconds and repeat this shoulder stretch 4 to 5 times. Squeeze your shoulder blades together and hold the squeeze for up to 10 seconds. Squeeze your shoulder blades until your upper back feels more relaxed.

A torso twist can relieve stiff middle and lower back muscles. Sit up straight in your chair and twist from your waist to the right as far as you can. Grab the side of your desk chair and pull your body around to the right farther as long as you don’t experience pain. Repeat on the other side.