14 Home Remedies for Arthritis and Joint Pain

14 Home Remedies for Arthritis and Joint Pain  -  We take the freedom of movement for granted, until it becomes limited. The cause of this for many people comes in the form of arthritis, or the inflammation of one or more of your joints. Here are some home remedies for arthritis to manage the pain and ease the symptoms naturally.
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We take the freedom of movement for granted, until it becomes limited. The cause of this for many people comes in the form of arthritis, or the inflammation of one or more of your joints.

 

There are two main kinds, osteo and rheumatoid, both of which affect the joint in different ways.

 

Osteo arthritis is when the cartilage between bones wears down, until bone grates on bone.

 

Rheumatoid is little less straightforward, being caused by an autoimmune disorder that causes inflammation of the synovial membrane (a soft tissue that protects joints in the body) and that can lead to bone loss.

 

Whichever you experience, there are home remedies for arthritis to manage the pain and ease the symptoms naturally.

 

Try These 14 Home Remedies for Arthritis

 

  1. Turmeric & Ginger Tea

 

Turmeric and ginger are both anti-inflammatories, and will help with oseto and rheumatoid arthritis.

 

Turmeric in particular has gotten a lot of attention lately. Its active ingredient is something called curcumin, which is a powerful antioxidant. In addition, it lowers the levels of 2 enzymes responsible for causing inflammation (which is what we’re often fighting with arthritis.)

 

You can take these in a capsule form or make a nice spicy tea to enjoy daily.

 

You will need…

 

-2 cups of water
-1/2 teaspoon ground ginger
-1/2 teaspoon ground turmeric
-Honey to taste

 

Directions

 

Bring 2 cups of water to a boil, and had ½ teaspoon each ground ginger and ground turmeric. Reduce to a simmer and let it be for 10-15 minutes. Strain, add honey to taste, and enjoy twice daily. This yields 2 servings.

 

 

 

  1. Epsom salt soak

 

Epsom salt contains magnesium sulfate which sounds kind of scary, but it’s really quite a wonderful substance.

 

A naturally occurring mineral, magnesium sulfate has been used to get relief from pain for years, namely because of its high levels of magnesium (more on magnesium below.)

 

You will need…

 

-1/2 cup of Epsom salt
-A large bowl
-Warm water

 

Directions

 

Fill a large bowl with warm water and add ½ cup of Epsom salt. Stir it around, and then submerge your sore joints in the liquid.

 

If you are experiencing pain in a less convenient place to soak, such as your knees, try taking a bath with Epsom salts. Run a tub full of warm water and add 2 cups of Epsom salt. Soak for 15 minutes (at least.)

 

  1. Get more magnesium (seriously.)

 

Magnesium is something our bodies need, but we can’t make it ourselves. It is used in over 300 different biomechanical responses in our body. It relaxes all our muscles and nerve endings, relieving stiffness and pain.

 

It is even part of what makes our heart beat. Not only does it relax muscles and ease pain (this goes for arthritis pain too, of course) it helps bones to mineralize.

 

The American Journal of Clinical Nutrition conducted one of many studies on magnesium that showed people who had a diet high in magnesium/took supplements had higher bone density, and overall stronger bones.

 

There are several ways to get more magnesium and utilize it for arthritis in particular.

 

Supplements: Magnesium capsules are a good thing to add to your day-to-day life, but they work best when used in conjunction with an improved diet.

 

Diet: Really this is the clincher-as great as supplements are, they can’t do everything. Eat foods that are high in magnesium, which include dark leafy greens (like spinach), nuts, and legumes (beans.)

 

Oil: There is magnesium oil that can be applied topically and absorbed through the skin. Try rubbing it on sore joints to relieve pain.

 

  1. Lubricate With Extra Virgin Olive Oil

 

The very consistency of olive oil makes it seem like something that would lubricate your joints and ease arthritis pain, and it turns out, it actually does.

 

A main compound in extra virgin olive oil (EVOO) called oleocanthal inhibits inflammatory enzymes COX-1 and COX-2, just like Advil or aspirin does. A study showed that 1 ½ tablespoons is equal to 200-mg of ibuprofen.

 

However, not every oil is created equal. Heat destroys oleocanthal, so it is necessary to use extra virgin olive oil or “cold-pressed.” The ripeness of the olives at the time they were pressed also determines the level of oleocanthal-generally the stronger tasting the oil, the higher the level there is present.

 

It can be taken internally to reap the benefits, but being high in calories consider replacing any fats, such as butter, with it in cooking instead.

 

You will need…

 

-2-3 tablespoons of extra virgin olive oil

 

Directions

 

Rub a bit of olive oil onto your sore joints twice a day, massaging in to each one gently. You can also take 2-3 tablespoons daily, but be sure to give up some other form of fat due to the high calorie count in the oil (rest easy, these are good calories.)

 

  1. Dandelion Leaves

 

Incredibly high in vitamins A and C, dandelion leaves can help repair damaged tissue and help the liver clear toxins out of the blood. Studies, although limited, have also shown anti-inflammatory properties due to the linoleic and linoleic acid in them.

 

Linoleic is an essential fatty acid required by the body to produce prostaglandin-which basically regulates immune responses and suppresses inflammation.

 

Because of its involvement with immune responses, dandelion shows great potential when it comes to treating rheumatoid arthritis in particular. You can enjoy dandelion leaves in nice salad, or brew tea with them.

 

You will need…

 

-3 teaspoons of fresh dandelion leaves, or 1 teaspoon of dried
-1 cup of boiling water
-A handful of fresh leaves (if making a salad)
-A dash of extra virgin olive oil (if making a salad)

 

Directions

 

For fresh dandelion tea, steep 3 teaspoons of fresh leaves or 1 teaspoon dried in 1 cup of boiling water. Strain and drink twice daily.

 

Dandelion tea is very bitter…you have been warned! You can add honey to sweeten it up if you’d like.

 

To make a salad, simply toss the greens in with another recipe, or eat them plain with a bit of extra virgin olive oil. Older leaves can be gently sautéed to soften them up a bit.

 

  1. Blackstrap Molasses Drink

 

High in valuable minerals such as calcium, potassium, and magnesium, blackstrap molasses has been one of the most cherished home remedies for arthritis for a number of years.

 

Blackstrap molasses is what remains after the 3rd boiling of sugar syrup, and is nothing like the nutrient lacking refined sugars used today.

 

As a dietary supplement (easily consumed as a drink) blackstrap can help relieve symptoms of arthritis and joint pain, thanks to its vital constituents that regulate nerve and muscle function, and strengthen bones.

 

You will need…

 

-1 tablespoon of blackstrap molasses
-1 cup of warm water

 

Directions

 

Heat 1 cup of fresh water until warm, but not hot. Stir in a tablespoon of blackstrap molasses and drink once daily. Do note that it can sometimes have a laxative effect.

 

  1. White Willow Tea (the original aspirin)

 

Before there was aspirin, and I mean way before aspirin, there was white willow bark. The Greek physician Hippocrates wrote about it all the way back in 5th century BC.

 

It wasn’t until 18-something or other (1829, I believe) that it was found that white willow was so effective because it contained an active ingredient called salicin.

 

Salicin is converted in the body into salicylic acid-similar to acetyl salicylic acid, the active ingredient in aspirin. But because the naturally occurring salicin is converted after it passed through the stomach, it resulted in less irritation/side effects.

 

While it can be taken in a capsule form, I usually opt for the tea version of just about everything.

 

You will need…

 

-2 teaspoons of powdered or chipped white willow bark
-1 cup of water
-Honey or lemon to taste

 

Directions

 

Bring 1 cup (8 oz.) of water to a boil, then reduce to a simmer. Add 2 teaspoons of powdered or chipped white willow bark and let it infuse for 10-15 minutes.

 

Remove from heat and let it steep for 30 more minutes. Drink twice daily-it’s bitter, so honey and lemon are usually welcome here.

 

  1. Exercise

 

When it’s painful and difficult just to move, the last thing you feel like doing is getting up and exercising. As unpleasant as it may sound though, exercise is vital for those who suffer from any form of stiffness, joint pain, or arthritis.

 

Exercise will help control weight (an excess of which puts more strain on your joints) strengthens the muscles that support the joint, even when the cartilage is thinning, and lubricates the joints, allowing them to move more freely.

 

When we are inactive the synovial fluid in the joints is the consistency of a thick gel, but once we get moving and warming up, the liquid becomes more viscous and can do a better job of lubricating our joints and keeping them going smoothly.

 

Just imagine if you were to be sedentary every day, pretty soon you’d be so stiff it’d be just about impossible to move. But if you get up and move around every day, you’ll get stronger and will loosen up as well.

 

Try…
-Going for a brisk walk-start with 15 minutes and work your way up into a solid daily routine.
-Doing joint-targeted exercises-certain stretches and exercises specifically target joints to help rid them of stiffness and pain.
-Getting a dog-doing so backs up the first point, because you’ll have no choice but to walk!

 

  1. Peppermint Eucalyptus Oil Blend

 

Peppermint and eucalyptus don’t change the course of the arthritis itself, but they do have analgesic, or pain-relieving, properties. The cooling sensation that they produce can temporarily override your discomfort, and create a soothing sensation that can ease the pain of arthritis.

 

You will need…

 

-5-10 drops of Peppermint oil
-5-10 drops of Eucalyptus oil
-1-2 tablespoons of carrier oil (olive, almond, grape seed, etc.)
-A small dark glass bottle

 

Directions

 

Blend 5-10 drops of eucalyptus and peppermint oil together, and then mix into 1-2 tablespoons of carrier oil.

 

Carrier oil is needed to dilute the essential oil so that it does not irritate the skin, and can be olive oil, grapeseed oil, or something of the like (not oil.)

 

Store the oil blend in dark glass bottle away from direct sunlight, and rub into your joints when they ache.

 

  1. Juniper Berry Tea

 

A 2009 research trial published in the “Journal of Ethnopharmacology” found that juniper berries do indeed help with arthritis pain thanks to a component called terpinen-4-ol.

 

Terpene suppresses a type of white blood cells called monocytes which, as a part of our immune system, respond to signals of inflammation.

 

In rheumatoid arthritis, the immune system attacks normal joint tissue for no reason, leading to inflammation, pain, and loss of function.

 

If taken daily, juniper may be able to reduce the uncomfortable inflammation thanks to its terpene content. Only prickly juniper and common juniper varieties were effective.

 

Note: Do NOT drink juniper berry tea while pregnant.

 

You will need…

 

-1 tablespoon of dried juniper berries
-1 cup of fresh water
-Honey (optional)

 

Directions

 

Bring 1 cup of fresh water to a boil, and place 1 tablespoon of dried juniper berries in a mug. Pour the boiling water over the berries and let them steep for 20 minutes before straining. Drink 1 cup twice daily, and add honey to taste if you like.

 

  1. Golden Raisins & Gin

 

First off I am not recommending that you go and drink gin, but I thought this was one of the most interesting old home remedies for arthritis.

 

Gins flavor is derived from juniper berries (see #10 for a more in depth explanation of juniper berries) which contain anti-inflammatory properties.

 

Golden raisins (only golden can be used in this recipe) require sulfides in their processing to give them their characteristic color.

 

Sulfides are found in both glucosamine and chondroitin, which many people have found to be helpful home remedies for arthritis.

 

This remedy stretches back at least 20 years, and some people swear by it, while others have had limited success.

 

You will need…

 

-Around 1/2 cup of gin
-1 cup of golden raisins
-a shallow dish

 

Directions

 

The amounts will vary depending on how big of a batch you are making, but basically you just need raisins and enough gin to just cover them, and the above amounts are just to give a general guideline.

 

I am one of those people who, even if it is a loosely interpreted recipe, like to have some numbers to start with. Anyways, place 1 cup of golden raisins in a shallow dish, and pour in enough gin to just barely cover them.

 

Cover with a towel and store them away in a dark place until the gin has evaporated (around 2 weeks.) Eat 9 of the raisins daily, keeping in mind the results may take several weeks to show.

 

  1. Bosweilla supplements

 

Also known as Frankincense, Bosweilla is a flowering plant native to Africa and Asia. The gum resin or extract of the plant works as an anti-inflammatory and pain-killer.

 

It works against inflammation by ‘disabling’ white blood cells that would cause swelling, and also helps shrink tissue that has already become inflamed and painful.

 

I am afraid I don’t have a tea recipe for this one, as it is generally taken in a tablet supplement form, much like a vitamin. It is sold at many health stores and online, and is fairly reasonably priced compared to what some other supplements cost.

 

  1. Pectin & Grape Juice

 

Pectin is a water soluble carbohydrate substance found in the cell walls of plants, where it helps keep cell walls together, and gives fruit firmness as it ripens.

 

It is extracted from fruit to use as a setting in jams and jellies, and has become popular as a home remedy for arthritis when combined with grape juice.

 

It has been tentatively hypothesized that it helps return the synovial tissue to a more elastic and lubricated state, which results in pain-free movement.

 

Despite the fact that more studies are needed on pectin and connective tissue many people have found, for whatever reason, great relief from their arthritis with it.

 

The grape juice is the liquid of choice due to the fact that it can help with inflammation.

 

You will need…

 

-1 tablespoon of liquid pectin
-8 oz. of grape juice

 

Directions

 

Mix 1 tablespoon of liquid pectin with 8 oz. of grape juice and drink 1-2 times daily. It will take a week or two for the effects to show.

 

  1. Cayenne ‘Capsaicin’ Ointment

 

A common OTC pain reliever for joint pain contains capsaicin, a component in hot peppers that inhibits something called Substance P.

 

Substance P is involved in transmitting pain signals to our brain, and when the capsaicin interferes with it, it minimizes the alert to the discomfort, and therefore the discomfort itself.

 

It has been one of the more effective topical treatments for arthritis, and you can make your own at home with humble cayenne.

 

Keep in mind, however, that it is only a temporary fix and should be used sparingly if possible.

 

To prepare Original Capsaicin Cream Recipe for treating arthritis

 

You will need…

 

-3 tablespoons of cayenne powder
-1 cup of grapeseed oil (or any other oil like almond, olive, jojoba)
-1/2 cup of grated beeswax
-A double boiler
-A glass jar with a tightly fitting lid

 

Directions

 

Mix together 3 tablespoons of cayenne powder with 1 cup of your oil of choice and heat in a double boiler for 5-10 minutes over medium heat. Stir in a 1/2 cup of grated beeswax and continue to stir until it has melted completely and everything is blended together.

 

Chill the mixture in the refrigerator for 10 minutes, and then whisk together. Chill for another 10-15 and then whip again before putting it in a glass jar with a tightly fitting lid and storing in the refrigerator. It will keep for 1 ½ weeks-apply daily as needed for pain.

 

Our body is an incredible structure that takes a great amount of strain and stress every single day-it’s really no wonder our joints, the things that allows us movement, begin to feel the burden.

 

For other home remedies for arthritis, watch this Video HERE and this 2nd ONE HERE.

 

In the case of rheumatoid arthritis, the complexity of the body provides a mystery that we may or may not ever solve. Whichever form of arthritis or joint pain you happen to suffer from, a deeper understanding of what is causing it can help you determine the best way to treat it.

 

Nature also does a surprisingly good job at healing-we wouldn’t have made it very far otherwise-and you may find great success in naturally treating your condition and regaining the freedom of movement.

 

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

 

It’s a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

 

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

 

For more details about her book, take a look at the Everyday Roots Book.

How to Get Tighter and Firmer Hips In No Time?

How to Get Tighter and Firmer Hips In No Time?  Are you looking for some ideas to get tighter and firmer hips? You will know how great it feels when you slip on your skinny jeans, or that little black dress that’s waiting for you in your closet Well, just follow these easy moves and you’ll get firmer hips in no time.
Click HERE to find out how you get the perfect bikini butt and beach ready body

 

Are you looking for some ideas to get tighter and firmer hips?

 

If you do, this is a Video HERE for you to learn how to get tighter and firmer hips

 

Are you ready to get tighter and firmer hips in just 2 minutes? Great! Just grab a smartphone or a timer… or you can follow along with the timer on the screen.

 

The 1st exercise to get tighter and firmer hips is called “Clamshells.”
It’s a really fun move that leans your thighs and your hips all in one powerful move. These moves tone the inner and outer thigh while shrinking the fat cells on your hips. I do these often, and it’s my “go-to” move for slipping into my tight skinny jeans.

 

Now remember, you’re not just moving… you’re also squeezing. These moves strengthen all parts of your outer thighs, hips, butt and even your lower back, which supports your butt!

 

Remember to breathe every time you crunch down, and act like you are squishing a watermelon between your thighs.

 

These moves also lengthen the side hip muscles, which makes you much more flexible and limber. This is very important so you do not injure yourself when you begin doing more advanced moves. You know you are doing it right when you feel stretching and tension. Note, make sure this does not hurt. This should feel enjoyable. Don’t give up! You will see results in no time.

 

Think about how great you’re going to feel when you slip on your skinny jeans, or…

 

That little black dress that’s waiting for you in your closet (you know the one). Think about how proud you will be of what you have accomplished.

Keep practicing this, and you’re going to get firmer hips in only a few minutes a day.

 

Plus you can do this exercise anytime, anywhere…

If you want to keep going, if you want to go further, just do this exercise sequence 3 days a week and watch how your hips get firmer and tighter.

 

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

 

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

 

To find out more about this program, click on My Bikini Butt

 

 

 

5 Tips to a Tighter Butt for Women

 

5 Tips to a Tighter Butt for Women - Are you looking for some ideas to get a tighter butt? You know, everybody wants a tighter butt. There’s nothing more embarrassing than having a jiggly, wobbly, flabby butt. Especially when your man comes up and grabs it, you want it to be tight. Well, follow these quick tips and you’ll get a tighter butt in no time.
Click HERE to find out how you get the perfect bikini butt and beach ready body

 

Are you looking for some ideas to get a tighter butt?

 

If you do, this is a Video HERE for you to learn how to get a tighter butt

 

You know, everybody wants a tighter butt. There’s nothing more embarrassing than having a jiggly, wobbly, flabby butt.

Especially when your man comes up and grabs it, you want it to be tight. Well, follow these quick tips and you’ll get a tighter butt in no time.

 

Tip number 1. “Butt flexes.”

Now, whatever you’re doing whether you’re walking, standing, sitting, brushing your teeth, you can always be flexing your butt.

This is a great tip because you don’t have to do any extra effort.

 

You don’t have to go to the gym or take time out of your busy schedule.  Just keep flexing that butt with anything you do.

 

So when you’re walking around take a step and flex, step and flex, step and flex.  When you’re driving in your car, just keep flexing the right butt then the left.

 

You’ll get to where you do it automatically.

You’ll get a tighter butt in no time. And remember the best part of this is that nobody’s ever going to know that you’re flexing your butt.

Just do this a hundred times a day and you’ll notice a big difference in how tight and lifted your butt looks.

 

Here is tip number 2 for a tighter butt. “Do squats while going about your day.”

Squats are where you stand with your feet a little wider than hips distance apart, you take a deep inhale and then you squat back just like you’re sitting down in a chair.

 

Make sure your weight is in your heels so that you really engage those butt muscles.

 

Squat down and then come right up. You can use a chair if you want improved balance, or you can put your hands on a wall in order to get support that way.

 

Make sure your heart is lifted and your spine is straight, you never want to sink forward… you always want to lift and squat.

 

The great thing about this movement is that it works both of your butt muscles at the same time. Plus, it gets your legs nice and thin and your butt is going to get tighter and toner.

You can do this while you’re talking on the phone or while you’re brushing your teeth.

 

Or if you build up your confidence and want to just start squatting at your office or wherever, who cares?

 

If someone asks, “What are you doing?” Just say, “I’m doing squats.”

And, make sure you don’t do it every day. Because squats can help to build up a lot of lactic acid in your muscles which can cause soreness and make it hard to move around.

 

So take a break in between each day.

Do fifty squats one day, take a day off, and then do another fifty the next day.

Eventually work up to a hundred squats a day and you’ll notice how your butt gets tighter and tighter.

 

Tip number 3 to a tighter butt, and this is one of my favorites, “any time you see an escalator or an elevator, skip it, and go for the stairs.”

There’s no better opportunity to work your butt muscles than whenever you take the stairs.

 

So, any time you can, take the stairs. And every time you step up, engage that glut muscle. That’s the butt muscle on the back.

This is going to maximize your butt, it’s going to give you a nice tight butt and you’re going to get more from your daily activity.

 

If you really want to go the distance and make it even more intense, take double stairs, two stairs at a time.

You’re going to get even more butt muscle engagement every time you step up… AND you’re going to work that butt and get it nice and tight in no time.

 

The reason why stairs are so effective is that not only do you become more active when you go up them, but you’re actually doing a lunge.

And the lunge is one of the best movements for your butt muscle.

 

When you go upstairs you go: lunge, lunge, lunge, so you don’t have to worry about going to the gym and scheduling time away from your kids.

You also don’t have to get out of work early just so you can “hit the gym.”

Just take the stairs.

Do this any opportunity you get and you’ll see how you get a nice, tight, firm butt!

 

The 4th tip to a tighter butt is to “use the full range of motion in every butt exercise you do.”

 

When you use the full range of motion, you use the entire butt muscle.

So instead of just overdeveloping one part of your butt, when you use the full range of motion, you’ll get that beautiful, round, tight, butt that looks so great.

 

And this is one of the reasons why taking those double stairs is so much more effective when you’re using that full range of motion.

You’re going all the way up and then extending all the way down.

 

So, in every butt exercise you do, whenever you can fully extend, go as deep as you can in a lunge. And then whenever you are extending, extend all the way out for every butt extension.

 

Now, it’s important to always be safe and listen to your body.

Whenever you’re doing a squat or a lunge, you want to go the full extension that you can while still protecting your knees and joints.

 

But the deeper you go, the more range of motion you get in your butt muscle AND the tighter and toner your butt is going to look.

 

And the 5th tip to a tighter butt…now, this is going to SURPRISE you.

“Never wear Spanx or any of those undergarments that are supposed to tighten your butt.”

 

I know this may sound depressing because a lot of women are absolutely addicted to these undergarments, but they ACTUALLY prevent you from having a tight butt and here’s why:

 

Those undergarments are so tight that they block off the oxygen you need.

So when they squeeze your skin and muscles together, there’s no room for circulation…this can lead to varicose veins, cellulite, and a saggy butt.

You want to be able to move freely.

 

Trust me, when you follow all these tips… you’ll NATURALLY get a tighter butt.

 

You’re going to throw those Spanx away because you’ll never need them again. Instead, go for natural garments made from natural fiber cotton blends.

 

You can even use spandex in some of your workout outfits.

Just make sure they’re not too tight and constricting to the point where they cut off all the circulation and blood flow.

You want to be able to still move and breathe.

That will get your butt muscle the oxygen and nutrients it needs to give you that nice, tight, and round booty.

 

These are some of my favorite tips for getting a tighter butt.

 

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

 

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

 

To find out more about this program, click on My Bikini Butt

Secrets to Get a Nice, Beautiful Butt like Shakira

Secrets to Get a Nice, Beautiful Butt like Shakira  - Shakira is known for her beautiful booty and here are a few secrets that you can follow to get that same round, nice, beautiful butt. The main thing is to make sure that you are working both of your glutes. Your glutes are your butt muscles.  Read on to find out more.
Click HERE to find out how you get the perfect bikini butt and beach ready body

 

Shakira is known for her beautiful booty and here are a few secrets that you can follow to get that same round, nice, beautiful butt.

 

The main thing is to make sure that you are working both of your glutes. Your glutes are your butt muscles.

 

A lot of people isolate one glute and then the other, but you want to make sure every exercise you are doing you are working both of those gluts.

 

That’s what gets you a nice, balanced, round, nice, beautiful butt like Shakira. So follow these moves if you want a nice, beautiful butt like Shakira.

 

The first move is called a “Crescent Lunge.”

We are going to be focusing on sculpting that butt while we tone and lift. You can use a chair if you are working on your balance.

 

Just lean into the chair, take your right foot back, leave your left foot forward, your right heel comes off the ground, take a deep inhale and you are going to lunge down.

 

Now instead of pulsing, we are going to hold it here for 5 slow counts. You can feel that butt starting to work, both your right glute and your left glute, you are feeling that. Just hold it for one more count.

 

Okay, now instead of just coming up, we are going to come up and lift and we are going to hold this for 5 slow counts. Again, you can feel that we are working both of the glutes; the right and the left butt are firing.

This is going to get you twice the results in half the time. One more deep breath in and then exhale, come right back down.

 

So we are going to do this 5 times. I am going to show you without the chair this time. We are holding for 5 counts. I can already feel my legs are shaking, that means that we are burning fat from inside of the butt muscle.

 

That’s what gives you a nice, beautiful butt like Shakira.

 

One more breath in and then we are going to lunge up really slow and hold it. So you are contracting that butt muscle at the top AND the left butt is squeezing together. Hold for 5 slow counts.

 

Now remember, you can always use the chair because you are working on building up your balance.

 

The key is to keep breathing and you make sure your core is engaged. One more deep breath in, lift your heart, and exhale. Okay, now let’s push it back up. Lift that back leg and hold it.

 

This is going to really sculpt and tighten your butt; you are going to get beautiful curves. You are going to really start to see your butt lift up as it gets nice and firm.

 

Let’s go back down for another deep lunge. Go a little deeper this time. Hold it for 5 breathes.

 

You can always take a break and come back, but if you really want to get maximum results in the least amount of time you want to stick with it.

 

A lot of people pulse and bounce around, but that’s not isolating your butt muscles the way we are isolating them now. One more deep breath in and then exhale, push on up.

 

If you start to feel the shaking, that means it’s working.

One more deep breath in and then slowly come back down. Okay, here is the last one.

 

Now this is where most people would give up, but not Shakira. She keeps it rocking. She keeps going. You can do it too. Come on, you know you want that Shakira booty, don’t you?

 

This is the “real key.” Don’t give up, you’ve just got to push it a little bit further. Take another deep breath in, and then exhale.

 

Sink a little deeper into that lunge. Now push off and lift up while you are sculpting that round, nice tush.

 

Take a few more deep breathes and squeeze the butt at the top. Take one more deep breath and then slowly come back down.

So that was a “Crescent Lunge” with a back-lift.

 

You want to do 5 lunges and holds on the left side as well and that would be 1 round.

 

To make an entire workout you will want to do this 3 times.

 

You can also watch this Video HERE to get access to secrets to get a nice, beautiful butt.

 

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

 

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

 

To find out more about this program, click on My Bikini Butt

Secrets to Getting a Nice, Firm Butt Fast

Are you looking for ways to have a nice, firm butt? Have you ever seen people that have lost weight but still don’t have a nice, firm butt? That’s because they are focusing on all the wrong things. Read on to find out more about the 3 secrets to a nice, firm butt.
Secrets to Getting a Nice, Firm Butt Fast - Are you looking for ways to have a nice, firm butt? Have you ever seen people that have lost weight but still don’t have a nice, firm butt? That’s because they are focusing on all the wrong things. Read on to find out more about the 3 secrets to a nice, firm butt.
Click HERE to find out how you get the perfect bikini butt and beach ready body

 

Are you looking for ways to have a nice, firm butt?

 

If you do, this is a Video HERE for you to have a nice, firm butt

 

Have you ever seen people that have lost weight but still don’t have a nice, firm butt?

 

That’s because they are focusing on all the wrong things.

I know from experience…

 

I used to be overweight. Even when I lost the weight I still had a saggy butt.

 

But after trying a million things, I finally figured out the secrets to lift a saggy butt. Now, I have a nice, firm butt that I love to show off in a bikini.

 

So here’s my first secret:

 

Do resistance butt training!

Now by resistance, I mean actually using weight to put resistance on that muscle.

 

A lot of women think that if they lift weights, they are going to get all bulky and look like a man.

 

But when you target the muscle with resistance weight training, it gets tighter and toner because muscle takes up much less space than fat.

You’ll see your clothes get looser and looser, as your butt gets tighter and tighter.

 

Don’t worry if you are born with those “fat storing” genetics… so was I and I thought I would never be able to lift my saggy butt. You’ll be AMAZED at how your butt gets lifted and firm in no time.

 

This next exercise I’m going to share with you is called a “rainbow”.

You can find a nice comfortable mat or you can also do this on a carpet. Just make sure that you’ve got some kind of protection for your knees, even by putting a towel underneath.

 

What we are going to do is grab a weight. I have a 15 pound weight here. You can start with the five pound or a 10 pound weight, whatever feels comfortable.

 

The most important thing is to put your muscle under resistance because that’s going to get you more results even faster.

 

That’s going to build that lean, tone muscle that gives you a really great shape to your butt.

 

It’s going to lift that saggy butt fast.

 

While you are setting up for the “rainbows”, place your hands underneath your shoulders.

 

Take a moment to line up your wrists to your elbows and your shoulders and then place your hands shoulder width apart. It’s really important that you have a good foundation.

 

You can feel all four corners of your hands and your knees, it’s all really nice and balanced.

 

This is going to prevent injury as well as isolate the butt muscle.

So I am going to show you the movement without the weight. It’s called a “rainbow”.

 

You are just going to lift your knee up to the side and then lower it down.

Now I am going to add that weight resistance so that we really target the top of the butt muscle.

It’s called the gluteus muscle.

It’s going to give you that nice, round, upward lift. You take the weight and place it right behind your knee.

 

You can see that this is going to give a nice, firm anchor so that I can lock my knee tight. I am going to setup back in my form and take a moment to get balanced.

 

Now keeping that muscle engaged the entire time, I am going to lift the knee and then lower.

Do you feel the difference?

 

Let’s do this five times. Make sure you are breathing, really isolating that butt muscle. You can feel the top of the butt muscle rounding.

 

You can feel how just a few exercises really get in there. That’s because we are using the weight.

 

So work up to doing 50 reps on each side. That’s going to really give you a tone, tight tush and lift your saggy butt.

 

Now remember, there are lots of weight resistant butt exercises that you can do.

 

Keep practicing and you will see results fast in the form of a nice, firm butt.

 

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

 

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

 

To find out more about this program, click on My Bikini Butt