Posts Tagged ‘options’

1, 2, 3 Lift!

For many women, and some men, targeting the butt during exercise is priority. From an anatomical standpoint, the butt consists of three muscles known as the gluteus maximus, gluteus medius and gluteus minimus. When you want to create a fuller, rounder butt, you need to work these muscles with weight training exercises. You can use free weights and the weight of your body to achieve this goal.

Bulgarian Split Squat

Bulgarian Split Squat

  • REDUCE your hips and thighs, and melt away those stubborn saddlebags
  • SHAPE your gluteal muscles to get you a perfectly round derriere
  • LIFT your bum so it looks great from every angle
Reduce, shape and lift your bum with the following exercises:
1. Lunges – Performed correctly, the lunge is excellent for reshaping the butt. Options include static, dynamic or step-ups.
2. Donkey Kicks (or kickbacks) are an excellent butt isolation movement.
3. Squats (or split squats) are a staple!
4. Butt Lifts – are very effective and work the hamstrings and lower back as well.
Wonderbum Womens Lift

Wonderbum – Women’s Lift

You may also wish to consider undergarments that lift and enhance your derriere! Having never tried one of these before  we decided to try Rounderwear.  Being a bit of a tom boy myself I was drawn to wonderbum women’s lift and couldn’t wait to give it a try. We ordered online and it arrived in a couple of days! Stress free! I am a firm believer in clean eating and exercise to deliver my fitness goals and I didn’t have much faith in the undergarment industry to deliver results BUT wouldn’t you know… it actually works! What a pleasant surprise! It took all of my hard work and lifted it just a little bit higher. Happy days are here again!  I’m no longer a skeptic. We’re still working hard at the gym but it’s nice to know that there’s a little extra support there when I need it!

Thanks Rounderwear your product kicks ass!

Your friends at Socially Fit.


Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. The strength and aerobic benefits of tire training can enhance your performance in all sports from gymnastics to football. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.

Where Do You Get A Large Tire?

The best place to go to find a large tire is at a tire dealership that deals in farm tires or a tire dealership that deals in earth moving equipment tires. Normally these places will be more than happy to give you the used tires. Even in cities there is usually a dealership that works with earth moving equipment. Finding a tire in the weight you want may take a few phone calls and maybe a little travel, but it will be worth it. If you can get the tire’s make and model number, the tire store or manufacture can give you the weight of the tire new. You can deduct weight based on the ware of the tire and get a pretty good estimate of your tire’s weight.

What Weight Of Tire Should You Get?

Al Johnson (NCAA Strength coach) uses a 350-pound tire for his female athletes and a 450-pound tire for his male athletes. These are good weights to use in any strength and conditioning program, however if you are involved in a strength contest get a starting tire of 650 pounds or more because most of the tires used are in the 700-800 pound range. For those who just want the tire for fitness and a good total body work out you may want to get a tire in the 200-300 pound range.

How Do You Flip The Tire?

When you flip the tire it is best to start with the tire flat on the ground. Place your fingers and hands as far under the tire as you can in this position and keep your hands about shoulder width apart. Squat down and then while pulling the tire up with your arms and back explode out of the bottom position. As the tire comes up you should have enough momentum that you can change your hands from a pulling to a pushing position and push the tire all the way over. Immediately after the tire is pushed over and flat start the process again.

Blog Tire Flip

In the beginning you may have to use your knee to pop the tire up high enough so that you can change hand positions to a pushing motion. Try to get away from using your knee as soon as possible to avoid possible leg injury when you have one leg planted on the ground and one in the air. You can flip the tire on any type of surface from concrete to grass to sand.

Sample Programs

If you’re looking for a change in your current workout routine try incorporating tire training once or twice a week. You can work on strength and speed one workout and you can focus on conditioning and strength the next workout.

Workout #1
Flip the tire over a 70-meter course for time. Have someone time you on each set and keep track of your times. As you progress you should be able to get quicker as you continue to train. 3-4 sets.

Workout #2
Set up a 70-meter course. Flip the tire up and down the course as many times as you can in a 90-second or 2-minute period of time. Keep track of the number of flips you achieve each set. As your endurance increases you should be able to flip the tire more times in the time limit. If the 2 minutes gets to be too easy increase the time that you flip the tire in 30-second increments. 3-4 sets.

Workout #3
Make the tire flip part of a medley of events. Pull the sled for 70 meters and then flip the tire back for 70 meters. Another variation would be to pick up and carry sand bags 70 meters and load the sandbags into the sled. Pull the sled back 70 meters and then flip the tire back 70 meters. Start with 2 sandbags and work up to 3-5.

With these programs feel free to increase or decrease the distance of the events or the weights. The main thing is to get out and train using these alternative methods to help take you to the next level of athletic achievement.

Your friends at Socially Fit!