It’s official. Big, shapely booties are totally in style and rather than fight the tide, it’s the perfect time to let your curves shine!

(*Note: This is not a “fix yourself to fit in with the trends” article; it’s an “empower and embrace your own body’s strength and beauty” article.)

If you find yourself Googling every glute-toning, buns-lifting and backside-shaping exercise out there to get a behind like Beyoncé, please stop. Your body is unique and will develop muscles designed for your frame with proper training and nutrition — so rather than compare yourself with unrealistic online images, work on getting the best from your body.

Here are some of the Best Booty Exercises to Maximize Your Gluteus without exhausting or neglecting any one of the three main muscles that comprise your butt. (And yes, this matters! You want to train properly so that you avoid imbalances and compensations that lead to injury.)


Booty Basics 101

  • Gluteus Maximus – This muscle is the largest of the gluteal group functioning primarily for hip extension as performed in rising from the squat position, bent leg deadlifting, and driving the leg back in sprinting (think donkey kicks)
    • *Note: Tensor Fasciae Latae (TFL) and the Iliotibial Band (IT Band) assist as stabilizers of the hip and knee during standing and walking.
  • Gluteus Medius – The primary role of gluteus medius is abduction of the hip (imagine jumping jacks as your leg moves out to the side) but it also assists in flexion and extension of the hip. During activities such as walking and running it dynamically stabilizes the pelvis in a neutral position during the single-leg stance.
  • Gluteus Minimus – The gluteus minimus has similar functions to the gluteus medius, depending on the position of the knee and hip joints:
    • Knee extended, it helps abduct the thigh (out to the side away from the opposite leg). When running, it helps stabilize the pelvis during the single-leg support phase.
    • Hips flexed, both medius and minimus internally rotate the thigh. With hips extended, they externally rotate the thigh.

Follow the video below with my 3 Step Blueprint to strengthen and improve functionality in these powerful muscles:

  1. Warm up exercises to activate all three muscles:

10 Glute Bridge Lifts & 10-second Hold

10 Lying Hip Abductions – Clam Shell

5 Standing Hip Abduction – Straight Leg Tick Tock

5 Standing Hip Extension – Alternating Bird Dogs

  1. Main Exercises to build strength and muscle tone:

10 Dumbbell Squats

10 Sumo Squats

10 Bulgarian Split Squats each leg

8-10 Single Leg Squat & Reach each leg

10 Deadlifts

  1. Stretches to release tightness and prevent injury:

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A body that is strong, fit and powerful comes in all shapes and sizes. Empower your fitness by embracing your body’s strength and beauty!

In Love & Gratitude,

Signature 3

Missi Holt

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7 of The Best Apps to Train and Boost Your Brain (Put Your Mind to the Test)

There are hundreds if not thousands of apps out there for boosting your brain. Most of them aim to increase cognitive functioning, helping you improve memory, problem solving skills and processing speed. Others can help you recall words faster or improve your reading comprehension.

Keeping your mind active is as important as any physical exercise and these apps can help you stay fit mentally. If you want to dedicate time to improving your brain’s health, some of these apps can get you started quickly.

1/ Peak

Peak is brain training redesigned for the mobile you. Challenge your cognitive skills and build healthy training habits with fun but stimulating games, goals and workouts.

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2/ Elevate

Elevate is a brain training program designed to improve attention, speaking skills, processing speed, memory, math skills, and more. Members are provided with a personalized game-based training program that adjusts over time based on performance.

3/ Fit Brains

Fit Brains helps you train crucial brain skills such as memory, concentration, problem-solving, processing speed, language, and visual-spatial recognition. Fit Brains feels a lot more like a video game, which may be just what you need to stay motivated and on track.

Fit Brains

4/ Personal Zen

Built by a team of leading neuroscientists and mobile developers, playing Personal Zen retrains your brain to lower stress and anxiety. Just like exercising for physical health, we can exercise our brain for better mental health and wellness!

5/ Happify

How we feel matters. Whether you’re feeling sad, anxious and stressed, or you’re dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional wellbeing.

Happify

6/ Lumosity

Challenge your Memory, Attention, and more. Lumosity combines 25+ cognitive games into a daily training program that challenges your brain. Games adapt to your unique performances — helping you stay challenged in a wide variety of cognitive tasks.

7/ Headspace

Headspace is a gym membership for the mind. A course of guided meditation, delivered via an app or online. The starter course, Take10, is free. If you enjoy Take10 and want to learn more, you can choose to continue and get access to hundreds of hours of meditations.

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