WHAT IS THE BEST WAY TO FIRM MY BUTT

Women  want to know, “What is the best exercise I can do for my butt?” Years in the personal training field have taught me that lunges are the best butt exercise out there . Lunges target your glutes, hit the hamstrings and maximize the quads, and can lunges can easily be modified for beginners to advanced exercisers.

I like to recommend women begin with a reverse lunge. A reverse lunge is great for beginers to do you a reverse lunge, start with both feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Do the same exercise with your other leg. Perform ten to twelve repetitions per leg, and do 3 sets per workout. The reverse lunge will help tone and define your butt as well as add shape to your legs. As you get stronger you can add dumbells to your work out, though I recomend starting with a light weight such as 5 to 7 lbs and moving up as you grow stronger.

In order to get the best results from your lunges allways try and Keep a straight back, do not arch your back this is very important.

Keep your head and chest up when doing lunges, posture is key to building a great butt.

And you should never let the knee of your front leg go past your toes. Building a firmer, shapely bottom is not as hard as you may think, I do my lunges at least 3 times a week and my glutes have never looked better.

Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

CURE DEPRESION WITH A SALAD VITAMIN B FACTS

Foods That Relieve Depression:  Many people are depressed these days and for good reason. Dis you know a simple salad with some grilled chicken or fish can help reduce stress and keep you from being depressed. Leafy greens arugula, chard, and spinach are rich sources of  vitamin B, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and nor-epinephrine. Also according to a study published in the Journal of Neuroscience Nursing, a lack of B6 Vitamins can cause nervousness, irritability, and even depression.