If you want a firm and lifted backside then you need to add glute kickbacks into your exercise routine. Kickbacks are a great exercise for the butt and the hamstrings. They help to firm and strengthen the butt and legs, which will make you look awesome in those skinny jeans.

Here is how to do a kickback exercise:

1. Get down on your knees and hands, preferably on a mat or carpeted surface. Your back should be parallel to the ground and your arms straight but not locked. You should be looking down towards the ground.

2. Take one of your legs as you thrust your feet up in the air backwards. Your foot should be flat as your raise it to the ceiling. Contract the muscles of your butt as your leg goes up.

3. Lower the leg back down so it's almost touching the ground and raise it back up again. Continue that for the desired amount of reps and then switch legs. Be sure not to twist your torso as it will make the exercise less effective.

There are also other variations of the kickback exercise that will work specific areas of the butt. For instance, you can raise your leg straight up in the air and then as you bring it down cross it over the other leg. This variation will target more of the outside area of the buttocks along with the hips as well.

Glute kickbacks can be added to strength training routines as well as circuit training workouts. Ankle weights can be added to make the exercise more difficult for your strength training routines. Just be sure that the moves are done in a controlled manner and as this will work the muscles more rather than wildly swinging your legs. For a circuit training workout try an original glute exercise followed quickly by a variation to get a great butt and hamstring workout at once.

The great thing about kickbacks is that you can also get an abdominal workout in, if you remember to keep your back straight and your abs contracted during the whole exercise.

Staying flexible is an important part of fitness but only some people stretch long enough and hard enough to ensure maximum range of motion of the joints. If you're not stretching properly before and after your workout, you are putting yourself at risk for injury, soreness and poor recovery. Stretching is such a simple activity, but it's often overlooked. Here are some important tips for stretching properly so you can make the most of each and every fitness routine:

1. Start slowly and gradually build up tension. One of the biggest mistakes of stretching before and after a workout is jumping right into the most challenging position. You need to gradually build up tension so that your tendons and muscles can adjust to the shift in position. Do a halfway stretch, hold for a few seconds, relax your muscles, then go all the way. This is a much more effective way to maximize the effects of the stretch.

2. Hold your stretch long enough. You need to hold most stretches for about 10 to 15 seconds. Any less, and your muscles won't be challenged enough. Doing more really won't do anything positive or negative, so just count the seconds in your head as you perform the stretch.

3. Pay attention to what you're feeling. Pushing yourself to the point of pain isn't going to benefit you in any way. Make sure you're not hurting yourself when you're performing a new stretch. Pay attention to how your body feels. Too much tension or pressure in a certain area may trigger a pain response which means it's not the right position for you.

4. Breathe deeply. You need the oxygen to flow throughout your body as your blood pressure increases slightly as you move through your stretching motions. Make sure you are taking deep breaths throughout the process.

5. Drink plenty of water. Fill up a water bottle with some chilled H20 so you're not at risk for dehydration before and after your workout. Drinking a few sips of water between each stretching position is a simple formula for staying hydrated.

Stretching is an important part of any workout routine, but there are some things you need to keep in mind to make sure you're performing the stretches right. Use these five tips to make sure you're keeping those muscles and joints in great shape.

Most things in life require great organization and a healthy lifestyle is no different. Not only must you organize meals and activities, but organizing a budget to pay for all those expenses is also essential. Once you see how much money you have to spend, it's easy to create a budget that allows for a healthy lifestyle. This week, let's break down the finances and see how much you can afford to spend.

First of all, write down everything that must be paid for. This includes rent/mortgage payments, utilities, car and insurance payments, prescriptions, groceries, etc. These are the bills that must be taken care of each month. After you've added everything up, compare the total of expenses to the amount of money you're bringing in each month. Once you see how much money is leftover, you'll have a better idea of what you can spend on a healthier lifestyle.

Now, don't automatically assume all the leftover cash can be spent on gym memberships and exercise equipment. With any good budget, you will put extra money towards any debt and put money into a savings account. Then you can determine how much you have left to spend.

Once everything is accounted for, look closely at what's leftover. How much can you do with the leftover money? The best thing to do is to choose the least expensive healthy choices so that you can get more bang for you buck. For example, look into free programs, drink more tap water, and any other free choices you can make. The more money you save, the more changes you can make.

The key is to know which choices are really important to you. If you want a personal trainer, see if you can configure your budget to pay for one. If you're tired of paying for healthy restaurants meals every day while at work, start bringing your lunch. There isn't a set rule stating which healthy choices you have to make, you just need to make choices that fit your lifestyle and budget.

The thought of doing mountain climbers may bring you back to your elementary physical education class, but your P.E. teacher may just have known what he was doing. Mountain climbers are actually a great strength training and cardiovascular exercise mixed into one. They help increase your endurance, which is were the cardiovascular workout comes in, and they work to increase your core strength and upper body strength.

How to do a mountain climber:
1. Get into a normal push up position on your feet and hands. Be sure that your back is straight and your abdominal muscles are contracted the whole time.

2. Bring the right knee up to the chest.

3. Extend the right leg back out at the same time you start bringing in your left knee to your chest.

4. Keep quickly alternating your legs. You can do mountain climbers for a certain period of time as 5 minutes or you can do a set of 100 of them.

If you want to make your mountain climbers a lot harder, try doing them with your hands on a balance board. The balance board gives instability which makes you work that much harder to stay balanced during the exercise. Mountain climbers with a balance board will have you feeling your abs the next day. You can also choose to add ankle weights as well to make the exercise more challenging for you.

When performing mountain climbers, your abdominal muscles should be engaged the whole time. When you bring your knees up to your chest, there should be a slight twist that also helps to slim the abs as well. Also, since you are in a push up position the whole time, your upper body such as your shoulders, triceps, and upper back is working to keep you supported, which means they are getting a workout as well.

Mountain climbers, although they may seem silly at first, are a great way to get a strength workout as well as a cardio workout for your entire body.

You've heard about the health and fitness benefits of swimming, but what if you could also jump into the pool for an aerobic workout? Walking in water or treading water for several minutes at a time are great ways to build stamina and endurance; aquatic exercises actually help to burn lots of calories without over-stressing your muscles.

If you never feel like you have enough energy to work out, you may be a strong candidate for a water-based routine. Here are some of the top health and fitness benefits of walking in water:

1. Water walking helps slow down the aging process. The cleansing effects of being in water and getting a workout by doing continuous aerobic activities can have many benefits on your skin. You can release toxins from inside out and may even slow down the aging process as a result.

2. Resistance training is much easier in water. If you're stuck in a fitness rut, you can dive into the pool for a much-needed resistance workout. Aquatic workouts use the weight of the water as resistance, which means your muscles have to work nearly twice as hard to perform each movement. Plus, you won't 'feel' this workout like you would with a weight training routine at the gym.

3. Improved muscle tone within weeks. The invigorating routines used in water aerobics will revive untoned muscles and help you get stronger within a few short weeks. Just make sure you're consistent with the workouts to make the most of each session.

4. Better sleep. Water exercises will increase your heart rate and make you stronger and leaner; the intensive workouts will also help to release stress and reinvigorate your mind and body. This leads to better sleep, so you can start looking forward to a good night's rest.

5. Improved well-being. If you stick with a healthy diet, drink an adequate amount of water each day and keep up with a consistent routine, you'll start to look and feel better in a very short period of time. A balanced diet, staying well-hydrated and getting regular exercise is essential for your health and a positive state of mind.

Have you ever wanted to learn a new healthy activity, but didn't want to invest the money in expensive programs at your local gym? Well, it's about time you did something about that. It's time to learn new activities that give you even more options for staying healthy. This week, we're going to discuss how you can learn new activities while still sticking to a budget.

One of the easiest ways to learn a new activity is to take classes at your local community college. Believe it or not, many of these classes are extremely affordable. Some activities only take one night, while others can take several weeks. Either way, you'll walk away from the class not only having learned a new activity, but knowing that you can perform it correctly.

The next best option is to rent or purchase DVDs. Just about any new and hot fitness craze has at least one DVD for instruction. Sometimes, you can even find DVDs that come with equipment that you'll need to complete the activity. If you're unsure about whether or not you'll enjoy the activity, always rent a copy before investing in it.

Another great option is fitness programs. Many popular series feature yoga, but there are many other fitness programs as well. You can find some of these programs on public television as well as cable, but you can even find free programs to watch online. The internet isn't just a good place to find videos about exercise programs though. It's also a great place to find step by step instructions on learning new activities. There are even fitness sites that are dedicated to teaching different types of exercise. Best of all, many fitness sites offer the information for free.

Last, but not least, open a book. Libraries are filled with books on healthy activities. It may be crafts that reduce stress, a new type of exercise, or even a healthy cooking method. Bring a few books home every couple of weeks and you're bound to find a few activities that you'll love.

Jumping jacks may not be a popular choice for some people, but they are a very effective exercise that are not just for warm ups. Jumping Jacks can easily be integrated into a cardiovascular workout as well as a strength training workout.

Have you ever tried to do 50 jumping jacks in a row? How about 100? I mean actual jumping jacks and not the cheap version were you only move your wrist back and forth and your legs never leave the ground. If you haven't tried this many jumping jacks in a row before, go ahead and try it now. You will see exactly how much of a cardio workout that you are getting.

If you do a jumping jack correctly you can also get a great workout to strengthen your muscles. By keeping your abdominal muscles contracted the whole time, you are getting a core workout as well. Jumping jacks work your entire body and when you add weights, it takes it to the next level.

Here is how to do a jumping jack:
1. Stand with your arms down by your sides and your feet together. Knees should be very slightly bent and your abs should be contracted.
2. Bend your knees as you jump, kicking your legs out to the sides so that they are wider than shoulder length. At the same time raise your arms up over your head so that the two hands meet right over your head. Your elbows should be slightly bent.
3. Jump your legs back together as you bring your arms down back to starting position.
4. Do not take a break and continue the steps until you have reached your desired repetition.

To add some challenge to your jumping jacks, you can wear weighted gloves or add a light dumbbell to the workout. This makes the exercise more of a strength training maneuver as well.

Remember that although jumping jacks do make a great warm up exercise, the intensity can be increased and they can also make a great addition to a cardiovascular or circuit training routine.

So beach season is right around the corner, and you might be busy making plans to get your fair share of some sun and sand. But is your body really ready for bikini season? If you're still struggling with a few extra pounds or want to whittle down your waistline to be really bikini-ready, we've got you covered. Here are some easy ways to slim down and tone up that midsection to get a show-off worthy six pack this season:

1. Lose the carbonation. Soda, that is. Soda, even the 'diet' and calorie-free variety, can make you bloated and retain water. Eliminating sugary soda from your diet will also make your diet cleaner. Skip the soda for a few weeks and start drinking more water, and you'll start to see your waistline shrink in no time.

2. Make commercial time your crunch time. Squeezing in a series of crunches during a commercial break is one of the easiest ways to tone up that midsection. Don't become a couch potato for hours on end; make a point to do some form of light exercise between your favorite shows for a mini workout session. Your efforts will pay off!

3. Pack a lunch. Skip the greasy fast food menu and unhealthy snacks at the office vending machine, and whittle down your waistline by eating a healthy, satisfying lunch. Simple and healthy lunches such as lean turkey and salad sandwiches, tuna and low fat mayo wraps, and grilled fish with a green salad will give you the energy you need to get through a busy workday, and keep your calorie counts low. Just pack up a lunch tote each night so you're well prepared for a diet-friendly day.

4. Eat more protein. Lean protein sources including turkey, grilled chicken and tofu are great choices for your slim-down routine. Eat more of these throughout the day to stay satisfied and support your weight loss goals.

5. Ramp up your core training routine. Trade out treadmill days for resistance training to strengthen the core muscles of your stomach, lower back and obliques. These will help you create that chiseled look, and will also improve your posture in the process!

Calf raises are many times overlooked when making up an exercise rotation. They are the best exercise to strengthen and tone your calves. Most women can agree that having toned and nice looking legs is a big part of the reason why they exercise, but yet this awesome exercise is many times forgotten. Not only will calf raises tone your legs, but they will also strengthen your calves so you have no problem walking in those stilettos you bought. Calf raises are no just for women, as men can benefit from them as well, making their calves stronger.

Here is how to do a basic calf raise:

1. Stand on a raised step with your heels hanging off the step. Just the ball of your foot and toes should be planted firmly on the step.
2. Raise up on your toes as high as you can go. Your calf muscle should be flexed and your knees should be straight. If needed, you can stabilize yourself by holding on to a wall or chair.
3. Lower back down until your heels are even with the step again and repeat the exercise.

If you do not have a step or bench that you can use, you can always do a variation of the exercise. You can simply stand flat on your feet and raise up and then lower them back down to the ground. Another variation of the calf raise is sitting down on a bench and doing the same movement. Many times men do calf raises this way as you can add weights on your legs to make the exercise more challenging.

You can also make the exercise more challenging by doing only one leg at a time or by holding dumbbells down by your side. By only doing one leg at a time, you can further concentrate on that muscle and it works it harder. The added weight makes the calf muscle work harder during the exercise, which means that it gets stronger quicker.

Calf raises are a great addition to any lower body workout or any circuit training routine you have. They are the best exercise to tone and strengthen your calf muscles.

You're eating right, finally making it to the gym as planned, but you're still not getting the results you want. What's going on? Your metabolism could be to blame. Having a sluggish metabolism can make it really difficult to increase your core body temperature and burn off those extra calories. If this sounds like the reason why the scale won't budge, you need a better plan for boosting that heart rate and stoking that calorie-burning fire!

Start things off by changing up your workout schedule. If you've been hitting the treadmill and weights on alternate days and aren't seeing results, it's time to try something new. Jump onto the elliptical trainer for a great cardio and resistance combo that will get your heart pumping. Pick up the jump rope and do a few sets between your treadmill run to give your body a new challenge. The goal here is to work just a little bit harder by challenging different muscle groups.

Next, make sure your diet really is up to par. Are you eating three large meals and feel like you're starving in between? The best way to give a sluggish metabolism a boost is to eat small snacks, up to six 'mini meals,' throughout the day. This will give you plenty of fuel to get through a few hours without feeling hungry, and will keep that digestive fire and metabolism running at full speed. Just fill up a lunch tote with your daily meal plan so it's easier to keep up with your healthy routine.

If you're not getting the results you want from your fitness routine, make sure you're getting enough sleep. A lack of sleep can make it very difficult to keep your energy level running strong throughout the day, and you're more likely to overeat or eat the wrong types of foods when you're tired. Make sure you're getting between 7 to 9 hours of rest per night so that your body can effectively burn extra calories all day long.

Revving up a sluggish metabolism is no easy feat, especially if you're already exercising regularly and eating a well-balanced diet. Making a few tweaks to your daily schedule and routine may be all you really need to get that metabolism running in high gear, and start getting the results you want!

There are steps you can take to make living healthy on a budget easier. Last week, we discussed the importance of stocking your kitchen. While it is important to purchase items when they are on sale and keep your pantry stocked for hard times, that's not all you can do. This week we're going to discuss the importance of creating weekly menus, which will save you money and keep you healthy.

First of all, a weekly menu should begin with what you already have on hand. Take a look at your pantry and freezer and see what's on hand. Chances are you may be able to combine some pantry and freezer items to prepare complete meals. If you do have to purchase items to make complete meals, look at what's on sale at your local grocery stores. This will allow you to still prepare healthy meals without spending a fortune. If you already have meat on hand, you shouldn't have to spend much money at all completing your weekly menu.

In order to keep yourself from preparing the same meals week after week, it's important to have a large selection of recipes to choose from. You can either purchase cookbooks at yard sales or find free recipes online. One step you can also take to make it easier to create a weekly menu is to keep it consistent. That doesn't mean you should prepare the same meals every week. Instead, think of a method or type of meal to create each day. You could use your slow cooker on Monday, prepare a large meal on Sunday, or even have Mexican night every Friday.

The key is to spend as little money as possible, while still preparing healthy meals. If you follow last week's instructions, you should have no problem sticking to your budget without sacrificing quality or nutrition. Don't forget to get your family involved. Ask them what they'd like to have that week and ask them for ideas about creating consistency. Chances are, you'll be eating out less and less once you get the hang of creating healthy menus.

Kickboxing and boxing are wonderful aerobic exercises, but what many people don't realize is that the punching exercises involved are also a great way to tone your upper body as well as your core muscles. Punching exercises are not just for boxers or fighters looking to get into shape and learn techniques. Kickboxing and boxing provide a great workout for just about anybody and the best part is that, not only will you get an aerobic workout that will help you burn calories, but you will also get a resistance workout which will help you sculpt and tone your body.

There are plenty of different punching exercises that a person can do. If you are just looking to do different punching exercises, you can easily make up your own routine of sets of different punches. Some of the most common punches are: jab, hook, cross, and uppercut. If you have more coordination and you want to also get in an aerobic workout, you can put the punches together to form combination moves as well, such as jab then uppercut with the same arm.

The most basic punch in kickboxing and boxing is the jab. Here is how you can do a basic jab punch:

1. Stand with your left leg slightly in front of the right and approximately shoulder-length apart. You should not be completely facing forward but your body should be turned to the side.
2. Place both of your arms up in front of your face with a closed fist. This is the basic guard position for all punches.
3. Step slightly forward with your left leg as you push off with the right.
4. At the same time extend your left arm straight forward, without locking the elbow as you quickly take a jab and bring your arm back to guard position.

Punching exercises will not only work your upper body, but they can also work your abdominal muscles as well. The twisting of your upper body works to slim your abs and hips. If you really want to get a full body workout while punching, then lower your stance so you are in more of a squat position as this will work your legs and butt as well. Once you become more advanced don't be afraid to add weighted gloves to your punching workouts.