Yoga to Lose Back Fat and Tone

While there's no miracle move to diminish back bulge — it's a matter of doing calorie-burning cardio to decrease your overall percentage of body fat — it's still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the running and Zumba classes you're doing, you'll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.

Side Fierce

What it works: glutes, quads, and upper back

Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale to cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
Stay for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another five breaths on this side.

Warrior 3

What it works: back and shoulders

Stand at the front of your mat with both feet together. Shift your weight onto your left leg and kick your right leg behind you, balancing with your torso parallel to the floor. Extend your arms straight in front of you or do Eagle arms, as shown in the photo.
Draw your navel toward your spine and hold Warrior 3 for five breaths.

Half Moon

What it works: back and sides of the torso

Begin in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Then open your hips, arms, and chest into Warrior 2 Pose.
Place your left hand on your left hip and stretch your right arm straight out, creating length through the right side of your body. Shift weight into your right foot, and lift your left foot up. Plant your right palm flat on the ground under your shoulder. Bend your right knee or use a block if your hamstring is tight.
Try to distribute your weight evenly between your right hand and foot. Look down at the ground and bring your left arm straight up. When you're ready, look up toward your left hand.
Hold for five breaths, then try Half Moon on the left side.

Straight-Arm Triangle

What it works: legs, core, and upper body

From Down Dog, step your right foot forward, rising into Warrior 1. Straighten the right leg, and extend the right arm out as far as you can past the right toes. Lower the right hand to the floor in front of the right shin (rest it on a block if you need to).
Shift weight back onto the heels, stacking the shoulders, extending your upper arm over your ear so it's parallel with the floor, and coming into Straight Arm Triangle.
Try to extend through both sides of the ribs equally, drawing the navel toward the spine.
Hold like this for five deep breaths. Then rise up and repeat on the left side.

Side Plank

What it works: back, abs, sides of the torso, and arms

Begin in Downward Facing Dog. Step both feet together so your big toes are touching. Move your right hand over to the left so it's at the top centre of your mat.
Roll over to your right side and plant your right heel down, balancing on the outside edge of your right flexed foot. Reach your left arm straight above you or extend it over your ear.
Stay here in Side Plank for five deep breaths, trying to keep your core strong and the pose steady. Repeat this pose on the left side.

Dolphin Plank

What it works: abs, back, arms, and shoulders

From Down Dog, lower onto your forearms and walk your feet out. Your body should be in one straight line with your shoulders directly above your elbows.
Hold Dolphin Plank for five breaths.

Bow

What it works: back

Lie flat on your stomach, pressing your belly button into the floor. Bend your knees and reach for the outside edge of your right ankle, and then your left.
Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Inhale to lift your feet and thighs up as high as you can, and shift your weight forward so that you're resting on your navel instead of on your pubic bone.
Hold Bow Pose for five deep breaths.

Locust

What it works: back

Lie on your belly with your legs together. Place your arms by your sides so your palms are facing up. As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay in Locust Pose for five breaths, and then release back to the mat.

Wheel

What it works: back and upper body

Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty). Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
Inhale, press into your palms, and lift your head, shoulders, and hips off the ground, holding Wheel Pose for five deep breaths.

Posted by Richard J. Wood on Tuesday 13 December 2016

share this article with your friends

Booty Exercise Gear

Whether your butt is your BFF and deserves some holiday gifts of her own or you know someone who has a deep love for booty workouts, this is the ultimate gift list. With gear for shaping, toning, and celebrating your derrière, there's a gift in here from $15 to $189, and we're guessing you'll want every single one of them.

Belus Loop Bands, Set of 4

Booty bands are absolutely essential for toning exercises, like side steps that help strengthen your glute meds.

Belus Loop Bands, Set of 4 ($25)

Oh My Quad Tank

The perfect tank for hitting the weight floor.

Oh My Quad Tank ($20, originally $29)

I Love My Big Booty Gym Tote

Say it loud and proud, from the studio to the gym and beyond.

I Love My Big Booty Gym Tote ($28, originally $34)

Kayla Itsines Ankle Weights

Give your booty a boost with some weighted Jane Fondas, prone leg raises, and donkey kicks.

Kayla Itsines Ankle Weights ($11 for two-pound set)

My Squats Are Fabulous T-Shirt

The shirt really says it all.

My Squats Are Fabulous T-Shirt ($20, originally $28)

Gliding Discs

Add to your butt-lifting exercise arsenal with Gliding Discs; we'd recommend a hip bridge with heel slides!

Gliding Discs ($16)

Nike Zoned Sculpt High Waist Compression Dri-FIT Tights

Sculpt, shape, and show off that booty in compression pants with an ultrahigh waist.

Nike Zoned Sculpt High Waist Compression Dri-FIT Tights ($150)

Pastel Butt Mug

For that morning cup of coffee before your goblet squats. Caffeine = performance enhancer, after all!

Pastel Butt Mug ($15, originally $19)

Chin Up Your Day Tank

A kind message for those around you at the gym.

Chin Up Your Day Tank ($18, originally $22)

The Booty Belt System Deluxe

The all-in-one package for sculpting, toning, lifting, and strengthening, The Booty Belt might just be your butt's favorite Christmas present this year.

The Booty Belt System Deluxe ($80, originally $100)

I Love Squats Sweatshirt

Your heart is in the right place with this gift ...

I Love Squats Sweatshirt ($30, originally $35)

Vimmia X Impact Pant

These are basically sci-fi pants of the future: "smart yarn containing far infrared technology that transforms human body heat into energy which provides both performance and cosmetic benefits." We think your butt will love them as much as you do.

Vimmia X Impact Pant ($180)

I Love Squats Water Bottle

Show off your passion while you stay hydrated.

I Love Squats Water Bottle ($15)

A Whole New Butt Tank

This is what Princess Jasmine really meant when she was singing on that magic carpet.

A Whole New Butt Tank ($20, originally $29)

Leandro's Brazil Butt Lift Program

The workouts, the equipment, the coaching, and the healthy eating plan — all in one package. This trainer-guided program will help you get your derrière in shape, whether it's bikini season or ski season.

Leandro's Brazil Butt Lift Program ($40)

I Hope Your Day Phone Case

For the gym selfies ... and booty selfies ... in the mirror, of course, so everyone can see this wonderfully kind message.

I Hope Your Day Phone Case ($26, originally $32)

Under Armour Women's UA Fly-By Capri

These tight-fitting compression leggings will give you the lift you're looking for.

Under Armour Women's UA Fly-By Capri ($50)

Squats Are a Pain Tank

Remain optimistic and push through the burn!

Squats Are a Pain Tank ($20, originally $29)

Pintrill Peach Pin

For a subtler message, add this to your sweatshirt or gym bag.

Pintrill Peach Pin ($12)

Sweetflexx Resistance Band Leggings

Resistance bands are actually woven into these tush-toning leggings! You'll get a workout just walking around ...

Sweetflexx Resistance Band Leggings ($98-$108, depending on style)

Bubble Butt Gym Tote

So what? Own your body, girl!

Bubble Butt Gym Tote ($28, originally $34)

Reebok Comp Booty Short

Show off all that hard work and shake what either your mama or your squats gave ya ... in booty shorts, of course!

Reebok Comp Booty Short ($27, originally $45)

My Butt Is Bigger Tank

Giving the most love possible, right?

My Butt Is Bigger Tank ($20, originally $29)

Spanx Medium Control Capri Leggings

These are Spanx you can wear outside. And to the gym. WE REPEAT. THESE ARE SPANX YOU CAN WEAR IN PUBLIC!

Spanx Medium Control Capri Leggings ($78)

The DB (Dream Butt) Method Machine

For under $200, you can have this booty toning and strengthening system in your home. Literally living the dream.

The DB (Dream Butt) Method Machine ($189)

Posted by Richard J. Wood on Tuesday 13 December 2016

share this article with your friends

Josephine Skriver and Jasmine Tookes Workout Moves

There's a reason Victoria's Secret models look so firm and toned — they work hard for it! And Josephine Skriver and Jasmine Tookes are two Angels who take their fitness very seriously, and they even have a combined Instagram account called joja where they share their favorite moves and fitness tips. Here's some inspiration for you! Be sure to read their captions for directions or ways to make the move harder.

Weighted Squats on Bosu Balls Are as Challenging as You Think

Try This Move to Target the Sides of the Waist

Lots of Intense Moves Here

Hanging Core Moves Work the Arms, Too

Box Jumps and TRX Planks!

This Is a Killer Move For Targeting the Outer Thighs and Butt

If You Don't Have a Tire, Use a Bench For Squat Jumps

Why Not Make Triceps Dips Even Harder?

Single Leg Bridge Lifts Totally Target the Tush

Elbow Plank to Plank, Repeat

Hello Lower Abs!

This Is an Intense Plank Variation

Plank to Pike Is Fun but Hard!

Basic Jump Squats Are Always on the Menu

Glute Bridge With a Barbell Will Give You Such an Intense Butt Burn

Run With Resistance to Really Work the Butt and Thighs

Posted by Richard J. Wood on Tuesday 13 December 2016

share this article with your friends

How Do Victoria's Secret Models Work Out?

The Victoria's Secret Angels have been hard at work preparing for the upcoming VS Fashion Show in Paris. There are booty-building leg lifts for days, green juices left and right, and a whole lot of boxing at Gotham and Dogpound gyms in NYC. Check out how these fitness-obsessed models like Martha Hunt, Joan Smalls, Gigi Hadid, Karlie Kloss, and Taylor Hill are gearing up to look their best on the runway.

Adriana Lima

Don't get in the way of Adriana's runway prep.

Alessandra Ambrosio

Alessandra has been ... cleansing. But in all seriousness, the model is a huge fan of Pilates and SoulCycle.

Karlie Kloss

At Dogpound gym and beyond, Karlie has been cross-training like a madwoman!

Gigi Hadid

Gigi is prepping by doing her favorite thing: boxing at Gotham Gym.

Taylor Hill

Taylor has been green-juicing and exercising away!

Bella Hadid

Like her sister Gigi, Bella has been spending a lot of time at Gotham Gym.

Martha Hunt

After-dark workouts are a part of Martha's training plan.

Sara Sampaio

Sara's been hitting up Dogpound gym for boxing and training.

Lily Aldridge

Ballet Beautiful has been the workout of choice for Lily.

Romee Strijd

Romee has apparently been training and ... eating at In-N-Out.

Jasmine Tookes

Jasmine Tookes's workouts with her trainer are always intense, especially leading up to the VS Fashion Show.

Elsa Hosk

Dedication means working out on your birthday, and that's what Elsa did with her fellow Angels.

Josephine Skriver

Someone's showing off some serious strength lately ...

Kendall Jenner

Although Kendall deleted her Instagram, it looks like she's been training by beating up James Corden.

Stella Maxwell

Stella has been doing some crazy partner yoga.

Lais Ribeiro

Lais is kicking ass (and strengthening her own).

Bridget Malcolm

If you've yet to see Bridget Malcolm's super intense training, then have a look at these — they're so impressive!

Leomie Anderson

Feeling fit, looking cute, and working hard. She's good at what she does.

Kate Grigorieva

Kate's staying active in all ways possible ... even with a scooter!

Liu Wen

Liu's been getting in touch with nature to de-stress. Maybe forest bathing?

Kelly Gale

Kelly's fitness routine looks so hard but very inspiring.

Sui He

Sui is hitting the gym like the other Angels and lifting heavy!

Maria Borges

Maria has been running around and having fun with her best friends.

Flavia Lucini

She's totally rocking the kettlebell workouts.

Lily Donaldson

Lily's staying active in the water with a little surf sesh.

Joan Smalls

It looks like Joan wanted to mix up her workouts this year (and took Lily Donaldson with her!).

Sanne Vloet

She's working hard for that booty!

Cindy Bruna

Cindy is getting super strong for the show with boxing and lifting.

Izabel Goulart

Izabel just ran a 10K and did some crazy yoga to prep for the Paris show.

Devon Windsor

Devon has turned to intense gym sessions mixed with Ballet Beautiful.

Grace Elizabeth

Jourdana has no social media presence so we can only imagine that her workouts are so intense she cannot take a moment to Instagram them.

Herieth Paul

Another newcomer, Herieth Paul is super strong! Look at her awesome routine.

Alanna Arrington

She showed us a new way to use the treadmill.

Keke Lindgard

Keke has been preparing by hiking and going on trail runs in her home state of Hawaii.

Megan Williams

Yet another innovative way to use the treadmill, courtesy of Megan Williams's runway prep.

Luma Grothe

Seems like a lot of the VS models are training their booty like this ... and we're taking note!

Georgia Fowler

Georgia is keeping up the hard work at Equinox.

Irina Shayk

Irina looks like she's preparing by relaxing on holiday.

Rachel Hilbert

The VS Pink model is working hard in her custom training tank.

Posted by Richard J. Wood on Tuesday 13 December 2016

share this article with your friends

Pizza Workout Clothes and Gear

When your main passions in life are pizza and fitness, this is the ultimate gift guide. You know that after your studio class you'll be getting pizza and that you're likely on a run so you can eat more pizza and that pizza makes an awesome pre-workout snack ... wait what?