In the 6th century, there was a famous Croton wrestler known for his strength and size. As the story goes, Milo lifted a calf onto his shoulders every day. As the calf grew, so did Milo’s strength and size. The once small calf was now a full-grown bull, and the skinny boy was now a jacked dude carrying around this massive beast. Believe it or not, there is a technical term for this type of training; it’s called “Progressive Overload.”

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The pandemic has caused gyms to shut down again, but that doesn’t mean you have to stop training or going after your booty goals. To grow a butt effectively, you need to perform four movements 2-3 times per week.

1. Hip thrust

2. Hip hinge

3. Squat, lunge or step up

4. Hip abduction

For each exercise, you should do two to four sets by 8 to 20 reps. To perform these movements at home, I recommend using the five products below.

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I am sure at one time or another, someone has told you to breathe deeply into your belly. Maybe it was a yoga instructor, trainer, therapist or Instagram Influencer. "Inhale deeply into the belly and exhale slowly. Ahhhh. Doesn’t that feel good?" I used to give everyone the same script. But guess what, we are teaching it wrong. And this should cause some level of concern, not a mid-life crisis, but enough to keep you reading.

Why Is Deep Breathing Important?

On average, we breathe 20,000 times per day. Dysfunctional breathing patterns influence poor posture, anxiety, and movement. Whereas, proper breathing mechanics help restore it. The core muscles play a significant role in breathing. They are responsible for exhalation.

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