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This Woman's Heartbreaking Confession About Breastfeeding Is #SoReal

A mom named Angela Burzo is making headlines for a painfully honest Instagram post about breastfeeding. The post has gone insanely viral, because it's just all too real. In her confession, Burzo explains that while she loves seeing "beautiful women in their beautiful nursing clothes smiling down at their babes as they lovingly look up back at them hand in hand while breastfeeding away," her reality is not in sync with that idyllic picture.

The Butt Workout with Weights That'll Sculpt Your Best Butt Ever

A toned butt is an amazing thing. Strong glutes are your body’s powerhouse—they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier. (Surprise: there are even more reasons it's important to have a strong butt.) 

“Train heavy, hard, and consistently,” says Paul, who created this targeted mix of lower-body moves to ensure no fiber is left un-firmed. Do the routine twice a week for three weeks, and you’ll start to see definition in your butt, quads, and hamstrings. You’ll also notice a boost in your overall strength and stamina. Buns of steel, indeed.

How it works: Do each move as indicated. Limit rest between exercises to only what's needed. Do 3 total rounds of this routine 2 days a week on non-consecutive days.

Total Time: up to 45 minutes

You will need: Free weights

1. Football Squat

A.

Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start. Squat as low as you can, resting elbows lightly atop knees.

B.

Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep. Repeat for 60 seconds.

Sets:

3

Reps:

60 seconds

Mistakes and Tips:

Scale down: Instead of taking elbows to knees, cross your arms with hands on top of shoulders.​
Scale up: As you return to start, pulse the squat twice.

 

2. Back Kick Combo

A.

Start on floor on forearms and knees. Keeping hips square throughout, lift bent left leg, driving flexed foot toward ceiling. Return to start.

B.

Next, lift bent left leg out to left side in line with hips. Squeeze your glutes twice. Extend left leg straight back, touching toes to floor with foot flexed.

C.

Lastly, lift left leg as high as you can, then pause and pulse leg up and down 3 times. Return to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Sets:

3

Reps:

60 seconds per side

3. Leg Extension Thrust

A.

Lie faceup on floor with legs bent and feet flat, hands on hips. Extend left leg up with foot flexed and lift hips so body forms a straight line from shoulders to knees.

B.

Keeping hips lifted, lift and lower left leg to hover 2 inches above floor 3 times. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Sets:

3

Reps:

60 seconds per side

Mistakes and Tips:

Scale up: Add weight. Grab one of your dumbbells and hold it by ends with both hands on your lap to increase resistance.

4. Low Jump Squat

A.

Stand with feet together, holding a weight horizontally by ends with both hands at chest and elbows bent downward. Squat to start.

B.

Remain in squat as you jump feet wide. Stay low and jump feet together. That’s 1 rep. Repeat for 60 seconds, remaining in squat throughout.

Sets:

3

Reps:

60 seconds

5. Side Lunge Swing

A.

Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip). Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight toward floor.

B.

Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Sets:

3

Reps:

60 seconds per side

Mistakes and Tips:

Scale Down: Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)

6. Reverse Lunge High Knee

A.

Stand with feet hip-width apart, holding a weight in each hand by sides. Step left leg back into a reverse lunge, bending knees 90 degrees to start.

B.

Stand up on right leg and bring bent left leg toward chest. From here, immediately step left leg back into lunge (without touching foot to floor in between). That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.

Sets:

3

Reps:

60 seconds per side

Mistakes and Tips:

Scale down: After lunge, return to standing on both legs before bringing knee to chest.

7. Sumo Deadlift Squat

A.

Stand with feet wide and toes turned out, holding a weight in each hand, resting on thighs. Bend knees slightly, shift hips back, and hinge torso forward until upper body is parallel to floor, weights lowered toward floor. Return to start.

B.

Squat, bending knees wide to sides and lowering weights toward floor, then pause and pulse down and up twice. Return to start. That’s 1 rep. Repeat for 60 seconds.

Sets:

3

Reps:

60 seconds

Mistakes and Tips:

Scale up: While in the sumo squat position, add 2 alternating hammer curls after pulses. Then hold squat for 2 seconds.

No-Cook Summer Side Dish Recipes with Fresh, Seasonal Produce

Watermelon & Heirloom Tomato Salad

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If you want to make use of fresh summer flavors while there's still time, this salad is like the season's greatest hits. Hearty heirloom tomatoes join juicy chunks of watermelon for a sweet and savory treat. Both are high in the antioxidant lycopene, which has been linked to heart health and lower risk of cancer.

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Photo: Sang An

Grilled Summer Squash with Parmesan, Pine Nuts, & Basil

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Summer squash can become soggy quick, but grilling it makes it tender, not mushy. Strips of basil, flakes of Parmesan, and whole pine nuts add a fresh, deconstructed pesto flavor. (Here are 11 more pesto recipes that have nothing to do with pasta.)

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Photo: Sang An

Grilled Green Beans with Miso Dressing & Almonds

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Crisp grilled green beans go perfectly with slivered almonds and a miso dressing. At only 62 calories per serving, this dish is definitely on the lighter side. (Discover more ways to eat pasta for dinner without going overboard on the calories.)

Photo: Sang An

Shrimp, Sunchoke, and Stone Fruit Ceviche

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Bean salads, ceviches, and rice bowls give you a bunch of varying flavors and textures all in one place (read: easy prep and little cleanup) for a meal that's light or hearty and hits every craving. This shrimp ceviche is the perfect pick for sweltering summer nights when you want something cool.

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Photo: Sang An

Coconut Corn Soup

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Nothing could be easier—or speedier—than blending up a cold soup. Just add ingredients, whir, and refrigerate until cold. Done. If you want to get fancier, top each bowl with seafood, nuts, cheese, or croutons. This refreshing combo screams, "It's still summer!" (As do these 20 other recipes for chilled summer soups.)

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Tuna with Lemon and Herbs

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Buy jarred tuna packed in olive oil; add fresh herbs, lemon, and capers and you've got a flavorful salad. Tins of sardines, mussels, or octopus work well too. (What about canned salmon? Try these crave-able canned salmon recipes instead.)

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Photo: Sang An