Top 10 Best Yoga Matts

For every yoga lover, the matt is very important so what are the best of the best yoga matts

1.Best cushioned mat: Manduka PRO

Carbondale, Colorado-based yoga teacher Rod Stryker, founder of ParaYoga® and the author of The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom, says the best yoga mats he’s ever used seem to “disappear underfoot.”

“When I am on the Manduka PRO, it’s almost as if I am not using a yoga mat at all,” he says. “It doesn’t move, stretch, smell, or wear out like many other mats. This is my steady platform that I practice on daily.”

Bonus: This is one of the few mats to come with a lifetime guarantee.

2.The Liforme Yoga Mat

The Liforme Yoga Mat

Surface feel: Smooth
Thickness: 3/16” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $140


This beautiful yoga mat is slightly thinner and lighter than many of its “Everyday Practice Mat” competitors, but it still manages to be incredibly durable and supportive enough for knees and other bony joints. It feels great under the body, stays grippy in wet or dry conditions and comes with helpful alignment markers to help keep you balanced and aligned.

Best of all, this mat is produced by a company with an eco, and human-friendly vision. Liforme cares about the company’s impact on the planet, and they have tackled the challenge of a sustainable, non-toxic yoga mat by diving into the research and doing their own independent study. The result is a mat made from low-odor, non-toxic, PVC-free material that is heat bonded without the use of any toxic adhesives and biodegrades in normal landfill conditions in 1-5 years! Liforme also sends the mat with a mat bag and uses no plastics in their packaging – just a cardboard box.


The three downsides to this mat are price, absorbancy and the mat bag (I know, it was in the Pros!). The Liforme Yoga Mat is one of the most expensive mats on the market. It repels dirt for the most part but is fairly absorbent, so you need to clean the mat frequently. And it appears that you are unable to order the mat without the bag, so those who already have one could feel like they’re paying for something they don’t want.

3. Lululemon Reversible 3mm Mat

“My favorite yoga mat is the Lululemon reversible 3mm. It’s cushy enough to provide real support, but also incredibly lightweight to take with you anywhere! I love the mat’s versatile material, which is crucial since I practice in both the studio and outdoors at Sweat Sessions. As a bonus, I love the color options because each side has its own hue, which allows for a little personality.”

—Lauren Danziger, Executive Director, Meatpacking BID 

4.Best grippy mat: Hugger Mugger Tapas Performance mat

A little bit of history: The Tapas Mat, which debuted in the late 1980s, was the first mat designed specifically for yoga—and as a result, it set the bar for durability, density, and grip. For yogis that came of age during this era, Hugger Mugger mats inspires a loyal following. To wit: Aadil Palkhivala, founder of Bellevue, Washington-based Purna yoga, says this is his favorite yoga mat.

“I like to use this mat because it is extremely sticky and extra-thick,” he says. “I have injured my body over the years; this mat provides the cushioning and support my body needs. It also allows my hands to sink in just enough so that I have more friction and less slip. Also, I find that when I hold Headstand for a while, this mat actually helps distribute pressure on the head.”

5.The 2nd Wind Health Sticky Yoga Mat

2nd Wind Health Stick Yoga Mat

Surface feel: Smooth
Thickness: 1/8” (4.2mm)
Weight: 5.5lbs
Length: 72.8″
Material: Natural rubber and eco-polyurethane
Made in: China
Last posted price: $110


This is a mat that values feel and functionality. The smooth surface provides the grip you need in both wet and dry conditions, while allowing for easy movement. Its weight keeps it anchored to the ground and the thickness and rubber provide decent padding under boney joints. The materials are eco-friendly and biodegradable, and the company plans to reduce all plastic packaging very soon.


The mat is fairly absorbent, which requires you to clean it quite frequently. It arrives with a faint rubber odor and is heavy enough that some yogis may want to consider a lighter mat, particularly if you plan to travel with it. Of course, price is a factor too. $110 is a lot for some folks.

6. Jade Yoga Fusion Mat


“It’s hard to pick a favorite yoga mat as there are several brands that I absolutely love, but Jade Yoga’s Fusion mat holds a special place in my heart. It’s thick enough to cushion my joints with an unparalleled grip and width. For a fat-bodied practitioner who likes a wide canvas for play, it’s the perfect choice.”

—Jessamyn Stanley, internationally recognized yoga teacher

7.Best mat for travelers: Jade Travel mat

If you don’t pack a yoga mat, chances are yoga won’t happen. Yet lugging your go-to mat with you wherever you go can be a hassle. Enter Jade’s Travel mat, which folds up as small as a pair of pants. This portability factor gives it a high score for Beryl Bender Birch, eRYT, who is considered the matriarch of vinyasa yoga.

“I love how it’s beautifully light and easy to pack, which makes it so that I can just throw it into an outside pocket of my suitcase wherever I travel and have it handy,” she says. Equally important to Birch is the company’s stellar environmental track record. “It is made from natural tree rubber, and has no PVC, toxic plasticizers, or harmful dyes. Plus, it’s 99 percent latex-free—all important to me as an environmental activist.”

8.B Mat Strong

B Mat Strong yoga mat

Surface feel: Textured

Thickness: 1/4” (6.0mm)

Weight: 5 lbs

Length: 71″

Material: Natural and man-made rubber

Made in: Spain

Last posted price: $94


The B Mat is made of 100% rubber (both natural and synthetic), without using harsh chemicals, finishes or sealants. It feels durable, is surprisingly light and has incredible grip in both wet and dry conditions. The surface is a pleasant texture, and the sturdy rubber provides great padding under knees and elbows. It also isn’t as heavy as other home practice mats with similar padding and durability. A solid all-around yoga mat, particularly if you are looking for a mat that has amazing grip, wet or dry, significant padding and isn’t too heavy.


The mat does arrive with an odor – it’s made with rubber after all – but I honestly expected the smell to be much stronger. The sticky surface tends to attract dirt, so you will need to dust or clean it quite frequently. And the mat is stiffer than most, so it takes a little more energy to roll it and keep it rolled.

9. Whirlwind Yoga Mat by Sugarmat


Anthropologie, $99

“Wellness by Anthropologie has a great selection of fitness items, including my current favorite, the Whirlwind Yoga Mat by Sugarmat. Designed in Montreal, the mats are both high-quality and fashionable thanks to the beautiful and unique designs. They are great for hot yoga classes since the suede top is absorbent and ultra-grippy even when it gets wet. It also feels really soft on your skin and it’s thick, which gives you that extra bit of support.”

—Lilly Huber, Assistant Beauty Buyer, Anthropologie and yoga instructor

10.Tranquil Yogi Oasis Yoga Mat

Oasis Essentials Rubber Yoga Mat from Tranquil Yogi

Surface feel: Smooth

Thickness: 1/4” (6.0mm)

Weight: 8 lbs

Length: 72″

Material: Rubber, calcium powder and vegetable oil

Made in: China

Last posted price: $100


This mat, from Tranquil Yogi, is pretty much tied for first with the B Mat in this price category – it’s just different, so it depends on what you want. The Oasis Essentials Mat is beautiful, feels great, provides exceptional grip under wet and dry conditions and has excellent padding. It has an impressive ingredient list, making it one of the most eco-friendly mats on the market. It delivers with a carrying strap and if you order from this page you receive 10% off.


The Oasis Essentials Mat is very heavy, so isn’t the best mat if you want to carry it around. It looks like you can’t purchase it without the carry strap and the mat arrives wrapped in plastic, which goes against the intention to be eco-friendly.

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Top 10 Ways To motivate Yourself To Workout

Sometimes it hard to stay motivated work, family, friends. How to find time to workout?

1.Write down your goals and look at that list often.

“I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my wrist. It can be anything from ‘4-8,’ because I believe it takes four to eight weeks for results of working out regularly to show, to ‘thank you,’ which is a reminder that I’ll thank myself later if I stick with my plan.” —Lindsey, 21

2.Buy yourself some cool new workout gear.

 If you only have one pair of gym shorts or yoga pants, it’s easy to skip working out because you haven’t done laundry. Treat yourself to a few new pieces of athletic wear that you really love. You’ll be excited to work out just to have an excuse to wear them.

  • Quality running, walking or hiking shoes are important to be fitted properly to you, to prevent injuries and make your experience more pleasant. Cheap, ill fitting shoes will lead to issues like shin splints, foot issues, knee and back pain.
  • It is OK to use what you have. Putting down money on athletic gear helps you commit to an activity. But that might not be affordable for you if you do not have the cash handy.
  • Ask for loaner gear if necessary. Usually a gym, team, or organization will be happy to provide a new person with loaner gear to try before committing. For example, an ice hockey rec league may have some extra pads and skates available if asked.
  • Workout gear can be expensive, so don’t try to buy it all at once if you don’t have the extra money. Just buy one or two pieces whenever you can, and keep your eye out for good sales.
  • Try setting your workout gear on a chair or a table so it’s out in the open. That way, it will keep the idea of working out at the forefront of your mind.

3.Keep your workouts short

Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing—and that she can still get an intense workout in a shorter timeframe. Sometimes knowing the finish line is so closely in sight is helpful. “So if I am feeling less than motivated, I know it will be over quickly, I will have gotten a solid workout in, and will be feeling great!,” she says.

4.Wash your hair only on days you work out. It is not a joke!

Real life, I only allow myself to wash my hair after working out. So if I don’t for a couple days… I have to face the ridicule of my peers haha. Or my hair gets too tangled from all the baby powder.

5.Have a killer playlist ready to go.

“To motivate myself to work out, I make playlists I know I will want to run to. My go-to running songs are mostly DJs like Swedish House Mafia, Alesso, and Audien, but I never forget the fitness classics, like ‘Run The World (Girls)’ by Beyoncé and ‘Sexy Back’ by Justin Timberlake.” —Emily, 23

6.Set up rewards for when you complete a workout or hit a new goal. 

Think of something that will motivate you when the workout gets tough or you don’t want to get off the couch.

  • Your rewards can be anything that you look forward to, from getting a smoothie or watching your favorite show after your workout to buying a new pair of shoes that you’ve been eyeing.

7.Find a workout buddy

They say time flies by when you’re having fun, and this is especially true if you’re working out with a buddy. It also helps to have a swole mate who will cheer you on throughout your workout. Just when you think you can’t possibly do another burpee, you your pal is there to say you can—and you do.

“A workout buddy can help because it encourages people to make connections with others who share common values and are pursuing similar goals,” says Philip M. Wilson, PhD, associate professor and co-director of the Behavioral Health Sciences Research Lab in the department of kinesiology at Brock University in Ontario, Canada.

8.Surround yourself with motivation.

I hang up motivational pictures on my mirrors, like Kendall Jenner or just good sayings. I also have my goal weight written everywhere — car mirror, refrigerator, calendar, etc. — so it’s a constant reminder to work toward that number.

9.Remember why you started.

I remember all those times I tried clothes on and they didn’t look good because of the extra weight, or the times I wanted to wear shorts and weren’t brave enough. That always gets my ass moving — it’s not about keeping the motivation, it’s about remembering why you started in the first place, and asking if you really want to start all over again because you couldn’t be bothered. —Rosamund Llewelyn

10.Sign up for fitness classes to motivate yourself.

 One way to motivate yourself to work out is to put your money on the line. If you sign up for a class you have to pay for even if you don’t attend, you’ll find yourself feeling more inclined to show up

  • Fitness classes are also a great way to find a supportive community, and you get the benefit of a trainer who can critique your form.
  • Look for fitness classes that combine cardio and resistance training. Circuit classes and Crossfit may be good options.
  • Depending on your interests, you could try yoga classes, spin class, kickboxing, or dance lessons.

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Top 10 Low Calorie Foods

This is going to be very useful, try them when you are on a diet.Oats


Oats can be an excellent addition to a healthy weight loss diet.

They’re not only low in calories but also high in protein and fiber that keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite

One study in 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal .Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a four-hour period compared to a ready-to-eat breakfast cereal


Asparagus is a flowering vegetable that comes in green, white and purple varieties.

All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.

One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively

3.Grapefruit—37 Calories Per Half Grapefruit

It’s time to pucker up if you’re searching for a fruit that keeps sugar calories in check. As with other citrus, grapefruit is a vitamin C heavyweight. University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, blood pressure, and cholesterol numbers, making it a ticker-friendly low-calorie fruit option.


Calories: zero

Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.

Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.

What’s more the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.

5.Greek Yogurt

Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.

Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.One study in 20 women examined how a high-protein yogurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.Meanwhile, in another study in 15 women, high-protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.


Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.

One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories

7.Rice Cakes, Plain—35 Calories Per Cake

When you’re craving something crunchy, rice cakes can satisfy your need without a significant number of calories. Made from puffed brown rice, the cakes can also provide a source of whole grains and energizing carbohydrates. Avoid flavored options to steer clear of sugars and other sketchy ingredients.


Calories: 15 per cup

Meaty and incredibly low-cal, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.

Shiitakes, for example, contain lentinan, a nutrient that is thought to have anticancer properties. All mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.


Fish is rich in protein and heart-healthy fats.

For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.

Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

10.Mussels—73 Calories Per 3 Oz.

Here’s more proof that you should cast your line and reel in mussels! With 10 grams of high-quality protein in a serving, they offer an exceptional protein-to-calorie ratio. This is on top of the fact that they’re very inexpensive, considered one of the most sustainable choices among your seafood options, and deliver a dose of ultra-healthy omega-3 fats.

A European Journal of Sports Science study suggests getting your fill of omega-3 fats may help bolster exercise performance by improving blood flow, maximum oxygen uptake by working muscles.

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Top 10 Fitness Cutting Tips

Well Cutting is the hardest part, here are my top 10 tips to make cutting more pleasant.

1.Create a calorie deficit

To shed fat, you have to lower the number of calories you eat per day so your body is forced to make up that energy shortfall by using stored body fat.

A single pound of fat contains approximately 3,500 calories so if you want to lose a pound per week, you’ll need to eat 500 calories less per day. If you want to lose two pounds per week, you’ll need to drop 1000 calories per day.

2.Reduce your daily intake of liquid calories

When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities.

A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour.

3.Drop the Carbs Down

The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies – research those. Don’t forget rice and bread are sugary, too.

bodyfat, female athlete, bodybuilding, getting lean, cutting weight

Another misconception is that brown rice and pasta and whole grain breads don’t do the same thing as their regular white counterparts. Truth is – they do.They just have a little more fiber and digest more slowly, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them

4.Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

5.Pump up the protein

Protein is vital during a shred – it’s very thermogenic (burns fat) and will also preserve your muscle mass you don’t lose your hard-won muscle as you burn fat. Consume at least one gram per pound of bodyweight and up to 1.5 grams per pound if you are training especially hard. Choose low fat protein options such as fish and chicken to avoid consuming unwanted calories.

Getting enough protein is not always easy so consider using a protein powder that mixes easily with water in a shaker cup to make getting enough of the good stuff much easier.

6.Get your fibre on

Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day – start by adding wholegrains to your diet.

7.Resistance Training

Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

Just because you work out doesn’t mean it’s time to go get a pizza because you “just worked off the calories.” It’s simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

8.Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

9.Drink more water

Water is essential for flushing out toxins, burning fat, keeping you hydrated, and also for making you feel fuller. Drink at least eight 8-ounce glasses of water a day making sure you drink one glass before all your main meals to prevent overeating. Drink even more water anytime you feel hungry.

10.Increase your vitamin D levels.

This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up.

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Top 10 Best Chest Exercises

Good developed chest is a clear sign that you know what you are doing.

1.Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2.Dumbbell Pullover

Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders. 

3.Incline Dumbbell Bench Press

Pressing from an incline works the clavicular head of your chest, said Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.Lower the dumbbells to chest level, and then press them back up to the starting position.

4.Arnold chest press

Do it: Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet. Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement. Slowly return to the starting position for one rep. Do three sets of six reps.

Trainer tip: “Really slow down the chest press in the eccentric phase—as the weights are being lowered,” suggests Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.”

5.Seated Machine Chest Press  

Why it’s on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.[3] This allows you to really target your pecs.

6.Cable Crossover

Wanna practice your “most muscular” pose? Join all the competitive bodybuilders out there and hit the cable-cross station for some flyes. Thanks to the cables, this single-joint movement allows for constant tension on the pecs. Our only concern? If you bend a little too much at the waist (a constant temptation when trying to squeeze heavy weights at the end of a taxing workout), you’ll shift the focus of the exercise from the lower pecs to the middle pecs. Not a bad thing, necessarily, unless you’re counting on the cable crossover to be the one exercise hitting that lower region.

7.Weighted Pushup

Adding weight to the classic exercise forces your muscles to work harder and keeps your rep range low enough that you’ll pack on serious muscle, according to Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.

Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

8.Chest fly

Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in. Pause for a second at the bottom of the movement, then exhale and return to start. Do three sets of 16 reps.

Trainer tip: “Give an extra squeeze to your weights at the top of each rep,” suggest Clayton. “That way, you’re keeping constant tension on the muscle throughout the entire exercise.”

9.Chest dip

Do it: While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position. Then, lift your legs off the ground and lean slightly forward. Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest. At that point, press your body back up, squeezing using the chest. Do three sets of 10 reps.

Trainer tip: “If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform,” suggests Daley. “These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.”

10.Chest Squeeze Pushup

This exercise tasks you with squeezing a pair of dumbbells together while doing a pushup.

“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” said BJ Gaddour, former Men’s Health Fitness Director.

Do it: Place two dumbbells next to each other so that they’re touching with the handles are parallel to each other. Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.

Forcefully press the weights together, and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.

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Top 10 Exercises For Super Glutes

Beautiful butt is something every women and half of men population want. So what are best butt exercises?

1.Quadruped Hip Extensions

How to do it:

Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.


Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.

Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.

3.Barbell Hip Thrust

How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.

Contreras recommends mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”

4. Lunges

Do It Right

  • Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
  • Bend both knees and lunge straight down, sending the back knee towards the floor.
  • Try not to lunge forward over the front knee.
  • Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity.

Lunges also work a variety of other muscles including your hamstrings, quads, and calves. And, one of the best things about lunges is that fact that there are so many varieties—you can easily mix up your lunges to target your muscles in different ways from one workout to the next.

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

5.Kettlebell Swings

How to do it:

With your back flat and core engaged, lean forward and place both hands on the kettlebell. Your feet should a bit wider than hip-distance apart. Maintain a slight bend to the knee and drive the hips back. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Notes: The motion should come from the hips, not the arms nor the quads (this isn’t a squat), as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for desired reps.

6.Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.

7.Glute and Hamstring Extension

How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent (like a frog). Keeping your back flat, bend at your hips as far down as possible. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. At the top, give your glutes an extra squeeze. Use a controlled tempo during the exercise: aim for a 2-3 second count on the way down, 1-2 seconds on the way up.

8. Step-Ups

Do It Right

  • Stand in front of the step or platform and place the right foot on the step. Hold weights for added intensity.
  • Pressing into the heel, step up, touching the left toes to the step.
  • Keeping the right foot on the step, take the left foot down to the floor. Bend the knee into a lunge for more intensity.
  • Repeat for 1 to 3 sets of 12 to 16 reps on each side.

One key point is to push into the heel to lift the body up and concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.


How to do it:

Stand close to the bar so your shins graze the bar and that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width and ensure that your back is flat and core is braced.

Lower your hips and flex the knees, keep your chest up and your back flat, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, driving your hips forward in a hip thrusting motion.

Lower the bar by bending at the hips and guiding it to the floor, ensuring that it stays close to your body to reduce any excess load on your low back.

10.Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.

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Top 10 Stretching Exercises

Stretching is very important for muscle recovery, it have many benefits to health.

1.Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
  • Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  • Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
  • Bend your knees and roll up when you’re done.


Hip Flexor Stretch - Flexibility Exercises

Focus – Hips, quads, hamstrings and glutes

  • Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
  • With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.

3.Lying Hip Stretch

My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.

4.Low Lunge


  • Improves flexibility in hips and quadriceps
  • Releases the psoas, which is part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs

How to do it: Come onto both knees and step your right foot forward. Make sure to keep your right knee over your heel and your left knee directly under your hip. Reach your left hand up toward the ceiling. Make sure to keep both hips facing forward and glutes engaged. Take deep breaths the entire time.

5.Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, “if it is tight, it can result in sciatic nerve irritation,” Cyrelson says. “Stretching this muscle can prevent potential future sciatica, or help treat it.”

  • Sit on the floor with both legs extended in front of you.
  • Cross your right leg over your left, and place your right foot flat on the floor.
  • Place your right hand on the floor behind your body.
  • Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
  • If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes


Focus – Neck

In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.

7.Lying Quad Stretch

Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.

8.Lying Spinal Twist



  • Lengthens and realigns the spine
  • Increases flexibility in the hips and low back
  • Stimulates the digestive system

How to do it: Lie on your back and bring both knees in toward your chest. Bring your hands out to your sides and draw your knees up and over to your left side. Keeping your shoulder blades on the ground, rest your knees on top of one another. Take deep breaths the entire time. When changing sides (after holding for 30 seconds), make sure to use your core muscles to bring your legs back to center.

9.Posterior Capsular Stretch



  • Reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule
  • Improve range of motion in the shoulder (improvement in sports with a throwing or swinging motion)

How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.

10.90/90 Stretch

This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, “so you’re hitting both movements of the hip at once,” Atkins says. It’s a good option for people who have extremely tight hip flexors, she adds. “The front thigh is safely on the ground in a position that doesn’t cause too much stress.”

  • Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
  • Let your leg rest flat on the floor.
  • Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
  • Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

Stretches hips

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