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Metabolism is basically the rate in which your body burns energy. Exercise is crucial to a healthy metabolism. You should still exercise. However, there are some additional methods that can help keep that engine revved up. Eat foods with omega-3s - Foods like avocados have omega-3 fatty acids… Butt Toning Exercises As Good As Squats Squats are great for working and toning the glutes but it can sometimes just get a bit repetitive and boring. If you are looking for butt toning exercise apart from squats, give these butt moves designed by Chelsea Dornan, a National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City. Single-Leg Glute Bridge. Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground. Hydrants with Leg Extension. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right. Single Leg Dead Lift. Stand with your feet hip-distance apart and your right foot a few inches in front of your left. The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Repeat 45 to 60 seconds before switching sides. (Source: Cosmo) Nicole Williams, owner of Allure Pole Dance & Fitness Studio, demonstrates four killer moves for getting flat, sexy abs in these Tone Skincare gifs. Scissor Kicks Begin lying down with your arms propped up on your elbows behind you. Lift both legs a few inches off the floor, and bring your right leg as close to your chest as possible. Begin to lower your right leg while simultaneously raising your left leg to switch sides. Make sure not to let your heels touch the ground until the end. Complete 30 reps, 15 on each leg. Butt Raises Begin lying on your back with your legs in the air and the bottoms of your feet toward the ceiling. Keeping your palms flat on the ground, squeeze your abs, and lift your hips off the floor. Lower your hips back down with control. Repeat this 10 to 15 times, and complete three sets. Leg Straddles Begin sitting on the floor with your legs stretched out in front of you and feet together. Place your hands behind you to the sides, and lean your upper body back to a 45-degree angle. Raise and separate your legs until you’re in straddle position. Then bring your legs back together while lowering them to the ground with control. Complete three sets of 10 to 15 reps. Double Crunch Begin lying flat on your back with your legs stretched out in front of you and your arms by your side. As you crunch your abs, raise your chest, and tuck in your knees so that your upper body and lower body meet above your hips. Slowly return to starting position, making sure your shoulders and heels meet the ground at the same time. Repeat this 10 times, and complete three sets. (Source) Arguably, Jen Selter has one of the most famous butts especially in the fitness world. Here she shows 5 moves to help get toned and firm derriere that might (possibly) give Kim K a run for her money. Donkey Kicks. Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt. Squeeze your glutes and slowly return to starting position but keep your knee off the ground. Repeat this 15 times and then switch legs. Doggy Hydrant. Start on all fours, hands shoulder-width and knees hip-width apart. Keeping your feet flexed and knee bent, open your left leg out to the side until your inner thigh is parallel with with the floor. Squeeze your glutes and your abs and return to the starting position with your knee only slightly off the floor. Repeat this 15 times and then switch legs. Chair Kicks. Grab a chair (preferably a tall chair) and face it away from you. Stand an arms-length behind the chair with your feet together and grab the back of the seat with both hands for balance. Lean forward slightly and lift your right leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes and make sure to square your hips with the chair; don’t open your hip out to the side when you kick behind. Raise your leg as high as you can and then lower your leg with control and return to the starting position. Repeat this move 10 times and switch legs. Do two sets of these. Squat Pulse. Begin standing with your legs wider than shoulder width apart, toes turned out, and your arms straight out in front of you. Squat down and keep your knees in line with your toes, squeeze your abs tight, and keep your back straight. Stay in squat position and pulse up and down, raising and lowering your butt six inches or so each time. Pulse 10 times before relaxing and standing. The trick is to stay in squat position until the end; don’t stand up until you’re finished. Repeat 15 times and do three sets of these. Squat Kick. Start standing with your legs wider than hip-width apart and your toes slighty turned out. With your arms straight in front of you, lower yourself into a squat until your butt is just below the height of your knees. Make sure your knees stay behind your toes when you squat. If your knees reach past your toes, widen your stance a little bit. Next, stand back up and when you reach starting position, lift your left leg as high as you can directly to the side of you. Lower your leg back to the ground with control. Repeat 10 times and switch legs. Do three sets of these. (Source) Bear Crawls: Begin in plank position with your shoulders stacked over your wrists. Keeping your hips low, move forward by simultaneously reaching forward with your left hand as you step forward with your right foot, and reaching with your right hand as you step forward with your left. Crawl across the room, then reverse and crawl backwards. Tricep Dips: Sit on the floor with the soles of your feet on the floor and the palms of your hands on the ground behind you, fingertips facing your body. Draw your shoulder blades down as you lift your hips into tabletop position. Keeping your abs tight, bend your elbows. Pause, then press into your palms as you return to starting positions. Prop your legs up on a chair or bench to make things even more difficult. Down Dog Push-Ups: Stand with your feet about shoulder-width apart, and walk your hands out in front of you a few feet, keeping your hips high. Then, bend your elbows out to the sides as you slowly lower the crown of your head toward the floor. Pause, then press into your palms as you return to starting position to complete the rep. (Source) Punches: Stand with your feet hip-width apart and your knees slightly bent. Bring fists up to chin level. Brace your core as you punch straight forward with your right arm, twisting from the waist and rotating your shoulder forward for extra power. Immediately bring your fist back to starting position as you punch straight forward with your left fist. Continue alternating sides, or hold a one- to three-pound weight in each hand to increase intensity. Arm Circles: Stand with your left knee at hip level and bent at a 90-degree angle, with your arms outstretched to your sides. Slowly and with control, circle your arms forward for 45 to 60 seconds. Then reverse for 45 to 60 seconds. Switch legs and repeat. Arm Extension to Shoulder Tap: Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes. Engage your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to alternate sides. (Source) We all know squats work right? So if you are getting bored of the standard squat and looking a variety, then check out these 40 different variations to spice things up a bit. Afterall, variety is the spice of life. 14 Easy Ways to Add Extra Protein to Every Meal Protein is an important part of a healthy diet and here are some simple swaps you can make to add more of the good stuff to every meal. Click here for ways you can swap them into your everyday diet.
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Vježbe za savršeno tijelo u bikiniju Trenerica hollywoodskih zvijezda Tracy Anderson čitateljicama Metroa savjetuje kako ovoga ljeta zablistati u bikiniju Ulazak u bikini nije baš tako jednostavan. No, ako je vaš posao osigurati da se za tijelom Gwyneth Paltrow okreće cijeli Hollywood, sigurno znate o čemu pričate. To je Tracy Anderson, trenerica slavnih, čiji će vam plan pomoći da uđete u taj sićušni bikini i da se svi okreću za vama. ''Redovno mijenjanje vježbi koje toniraju tijelo znači da ne vježbate pretjerano ni s jednom grupom mišića i ne stvorite veliku masu. Promjenama slijeda držite mišiće budnima i podižete veće grupe mišića, čime stvarate mišićnu strukturu koja je sićušna ali snažna i seksi'', kaže Tracy. Guza i bedra Ove vježbe oblikuju mišiće stražnjice i bedara, stvarajući čvrstoću i podignute mišiće, bez stvaranja velike mase. Stanite s nogama razdvojenima u širini ramena, petama okrenutima jedna prema drugoj i nožnim prstima prema van. Čučnite pod kutem od 90 stupnjeva, pa se vratite u početni položaj. Ponovite 50 puta. Kleknite na vaše lijevo koljeno, a desna noga neka bude ispred vas pod kutem od 45 stupnjeva. Istegnite se prema desnoj nozi, zatim se vratite i spuštajte lagano savijeni prema natrag. Ponovite 25 puta. Spustite se na ruke i koljena, spojite koljena i okrećite desno koljeno prema van tako da vam je stopalo okrenuto prema van i sa strane. Podignite nogu prema stropu i izravnajte je u koljenu. Ponovite 50 puta. Ostanite na rukama i koljenima, podignite i ispružite desnu nogu prema natrag. Noga bi trebala biti postavljena malo više od razine kukova, koljeno bi trebalo gledati prema dolje, a nožni prsti trebali bi biti ispruženi. Potom njišite nogom s desne na lijevu stranu. Ponovite 50 puta. Ruke Vježbe razrađuju nekoliko mišića odjednom, a koriste se utezi teški najviše dva kilograma. Stanite s nogama razdvojenima u širini ramena i širite ruke sa strane do visine ramena. Sa spuštenim ramenima napravite 25 malih krugova rukom prema natrag i 25 prema naprijed. Stanite s nogama razdvojenima u širini ramena, lijevu ruku stavite na bok, desnu ruku ispružite ravno sa strane s dlanom koji je okrenut prema podu. Desni lakat privucite boku, okrećući dlan prema stropu, a zatim podignite ruku u visoko ''V''. Ponovite 50 puta sa svake strane. Držite uteg iznad glave, a lakat neka vam bude savijen pod kutem od 90 stupnjeva. Podignite uteg ravno iznad glave. Ponovite 50 puta sa svake strane. S utezima u rukama, obje ruke stavite na lijevu stranu tijela. Stanite s nogama razdvojenima u širini ramena, lijevu ruku držite na mjestu, a desnu ruku premještajte do desne strane bokova. Desnu ruku podignite gore u visoku dijagonalu i vratite je u početni položaj. Ponovite 50 puta sa svake strane. Trbušni mišići I vi možete imati pločice! Ove vježbe spajaju trbušne mišiće zbog čega će koža biti tijesno uz mišić. Lezite s rukama iza glave, laktovi neka budu okrenuti prema van. Noge su ispružene. Desnu nogu prekrižite preko lijeve kod gležnja. Podižite noge 20 puta i sve ponovite s druge strane. Noge su u širini ramena, a koljena su okrenuta prema stropu. Podignite noge, a ruku ispružite kroz njih, izmjenjujući dlan gore pa dolje. Ponovite 25 puta za obje ruke. Noge su i dalje razdvojene u širini ramena. Ruke vratite iza glave i podižite nogu ravno prema gore; nožni prsti gledaju prema gore. Ponovite 25 puta s obje noge. Noge su ispružene i spojene, a ruke su preklopljene pod trticom. Podižite noge zajedno do kuta od 90 stupnjeva, pa ih spustite na pod. Ponovite 50 puta.