These 6 Moves Will Strengthen and Tone Your Entire Legs and Butt

Lesley Chen
Apr 02, 2019

You don’t have to be J. Lo to have a strong booty, and you don’t have to train like her either. With just a few simple moves, you can be well on your way to a toned lower body. We chatted with Emma Elfving, an instructor at Barry’s Bootcamp — which just opened its largest studio in Northern California in SF’s Castro District — who gave us her favorite moves for getting great gams and a bootylicious butt. These exercises will target and strengthen your glutes, quads, hamstrings, and even core. And best yet, they require no equipment, so you can make every day leg day, anywhere and anytime.

Recommendation: Do 12-15 reps of each exercise and aim for 3-5 rounds.

1. Good Morning + Squat: Says Elfving, “This is my go-to exercise for warming up my hamstrings, glutes, and quadriceps.”

Good morning: Place feet shoulder width apart with a slight bend in your knees. Lift hands behind your head with your elbows wide. Hinging at the hip, bring your chest towards the ground, hold for one count and stand. When you stand, keep your chest up, elbows wide, squeezing your glutes.

Squat: Lower down into a squat with your heels planted firmly on the ground. With your weight in your heels and chest up, drive through the soles of your feet and lift back up to standing position, squeezing your glutes again.

Alternate between the good morning and squat.

2. Sumo Heel Lift: This movie targets the deep glute muscles and also engages the core as you balance on one toe.

Standing in a wide squat stance, slightly angle your toes out. Lower down into sumo squat position, keeping your knees and toes angled out. As you lower down, remember to keep your spine neutral and core engaged (do not arch your lower back). Repeat this sumo squat five times. Lift your right heel off the ground, placing your weight on your right toe, squat up and down five times, keeping the right heel elevated. Repeat on the other side with the left heel elevated.

3. Rocket Jump: This is a fun, explosive exercise that’s also a great way to get your heart rate up.

Standing tall with your feet hip distance apart, step back with your right foot into a lunge position, keeping 90 degrees in both knees. Hold this lunge position for one second. From this position, you will drive through the left heel and jump explosively lifting your right knee into the air. As you lift your right knee into the air, naturally you will get a slight hop on the left foot. Make sure you keep the core activated as you step back and hop straight up. This is a very quick movement, so try to complete 10 full range movements on each side. Then switch to the left foot. If the jump feels like too much impact, lunge back slowly and drive that same knee up quickly, keeping the opposite foot on the ground.

4. Lunge Sumo Squat Combination: This combo is a two-for-one: the lunge activates the quads, and the sumo squat targets the glutes. The wider the stance, the deeper the muscle activation.

Standing tall with your shoulders relaxed and hands by your sides, take one big step back with your right leg into a lunge position. Keeping your foot behind you, pivot your back toes opening into a sumo squat position. When finishing your squat, pivot your toes back forward into your lunge, and then stand driving through your left heel. Switch sides!

5. Glute Bridges: This is an amazing pelvic floor to work the glutes.

Lie flat on the floor in a sit-up position with a 90-degree angle in both knees. Keeping your spine neutral, shoulders on the floor, hands by your sides, lift your glutes off the floor as high as you can. Once you reach the highest point, squeeze tight and lower back down. Right before your bottom hits the floor, lift right back up and squeeze.

RELATED: This Is the Key to Sticking With Your Exercise Routine When the Seasons Change

(Photos and GIFs via Brittany Griffin/Brit + Co)

This Is the Best Time to Stretch During Your Workout

Between work commitments, grocery runs, and coffee dates, it feels like we barely have time to even make it to the gym. So when we do actually get our gear and go amid all these responsibilities (hello, 2024 New Year’s resolution), who can blame us for simply wanting to skip straight to cardio, burn as many calories as we can in 30 minutes, and then bounce? Unfortunately, this is a super ill-advised way to exercise, because it means you’re skimping on an essential part of the workout routine: stretching. Although adding a warmupmight mean tacking an extra 20 minutes onto your workout (you can do it!), the numerous benefits should make integrating stretching into your gym time a no-brainer. Nichole Tipps — lead trainer for V Shred, a virtual fitness training program — offers us some insight about the importance of stretching.


Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

What’s your favorite stretch during a workout? Let us know on social media!

This article has been updated.

All images via Brit + Co

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Oprah Announced Her Book Club's 105th Pick!

Oprah Winfrey is much more than a legend. She's one of the reigning stars of daytime TV, creating such a memorable empire that just her first name carries weight. She's full of wisdomand loves celebrating the success of others. Excuse me, that's grounds for a standing ovation.

In addition to all of the things she's accomplished, Oprah has steadily added books to her book club list since 1996. To date, there are 105 titles she's read and chosen to share with others. If you're thinking, "That's a lot of books" then I agree. But, her goal is to highlight both seasoned and new writers who dare to weave together fiction as well as nonfiction works.

After going through the list, here's everything we think you need to add to your at-home library.

Image via Oprah Daily/Eli Schmidt

Yesterday, Oprah announced her book club's 105th pick On OprahDaily.com and CBS Mornings, where she appeared with author Colm Tóibín to discuss his newly released book Long Island. She had nothing but praise for the novel and said, "I was captivated. Tóibín builds the story around a woman whose life changes seemingly overnight with the news of her husband’s infidelity. It opens the door to her own secrets, grappling with choices she made long ago, urging her to break free from the silences she built around her life. A wonderful page-turner to start your summer reading.”

Image via Cody Love for Oprah Daily

On OprahDaily.com and CBS Mornings, Oprah Winfrey excitedly shared her book club's 104th pick: The Many Lives of Mama Love by Lara Love Hardin. In a touching video, Oprah can be seen surprising Hardin in what feels like a "full circle moment." While trying to process her book being chosen as Oprah's next book club pick, Hardin can be heard saying, "I'm just overwhelmed right now. I'm so grateful."

It's a memoir that details how Hardin's past addiction to opiates caused her to make dire decisions that led her to serve jail time. Not only that, but Hardin eventually finds a way to show herself grace as she reconnects with her children and becomes an ally for other women who are incarcerated.

For a sneak peek of what you can expect in the novel, read an exclusive excerpt on OprahDaily.com!

Long Island by Colm Tóibín

Long Island tells the tale of Eilis Lacey and the discovery of her husband's infidelity. Things start off well enough with Eilis and her husband Tony Fiorello living near his family. The family spends a lot of time together and it feels like they have a quintessential bond that can't be broken.

But when Eilis discovers that a man's wife is carrying Tony's child and they don't want anything to do with the baby, she begins to start looking at her own desires as well as the things she's kept secret for the sake of her marriage. She ends up journeying to a familiar place to rediscover herself and it ignites an inner flame that she thought she lost.

The Many Lives of Mama Love by Lara Love Hardin

According to OprahDaily.com, here's the reading schedule for The Many Lives of Mama Love that'll take place on Oprah's book club's Instagram, Facebook, and TikTok channels.

Week #1: Chapters 1–8

Pages 1 to 103

Discussion begins on Saturday, March 9.

Week #2: Chapters 9–14

Pages 105 to 206

Discussion begins on Saturday, March 16.

Week #3: Chapter 15–End

Pages 207 to 304

Discussion begins on Saturday, March 23.

Be sure to grab your copy of The Many Lives of Mama Love so you can join the discussion!

Let Us Descend

Also listed on the Amazon top books list, Let Us Descend is a masterful tale that views slavery through the lens of a young girl who makes powerful discoveries as along her journey. When Annis is sold by her father — a white slave owner — she finds herself thrust into a world at a sugar plantation. Guided by otherworldly spirits, she finds herself coming to terms with who she is despite her circumstances.

"Demon Copperhead" by Barbara Kingsolver Has Something Big To Celebrate

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Last year on Instagram, Oprah's book club announced that Demon Copperhead by Barvara Kingsolver was celebrating a longstanding run on the NYT Bestseller list. This is surely a testament to the way Kingsolver weaves emotion into her written work for readers to feel.

Read our synopsis of "Demon Copperhead" below!

Demon Copperhead by Barbara Kingsolver

It comes as no surprise that Demon Copperhead continues to give a name and face to the perils the young face while growing up. In this case, Demon is learning to come to terms with his upbringing along with the feeling he's not being seen.

Wellness

Oprah's latest book club pick is written by the talented Nathan Hill. Hill paints a picture of the how the idealistic view of marriage and life can feel out of touch with reality. After falling in love during their college days, Jack and Elizabeth are shocked to discover things feel vastly differently decades later. Forced to either turn from each other or peel back layers of hidden things they've never addressed, they make a decision that'll change the course of everything they've known.

Bittersweet by Susan Cain

Bittersweet tackles an emotion we know all too well — sadness. Susan Cain calls for readers to acknowledge that they don't always feel positive, especially when heartbreaking things occur in life.

Nightcrawling by Leila Mottley

With the odds seemingly stacked against them, siblings Kiara and Marcus do what they can to survive while also helping a young neighbor. However, a chance encounter with a stranger grants Kiara with a job that helps sustain them — until she's caught up in a web of secrets that begins with an investigation. Found out what fate has in store for her in Nightcrawling.

Hidden Valley Road: Inside the Mind of an American Family by Robert Kolker

Robert Kolker takes a look at how six of the Galvin children were diagnosed with schizophrenia while the other four weren't. Hidden Valley Road: Inside the Mind of an American Family details how a 'perfect' example of a nuclear family grappled with secrets and mental illness, something that sounds all too familiar.

Olive, Again byElizabeth Strout

Olive is all at once stubborn and lovable in Olive, Again. From an odd birth experience to her reluctance to accept an inheritance, Olive's life goes through a series of ups and downs that readers will be able to resonate with.

Wild byCheryl Strayed

In a different take of Eat, Pray, Love, young Cheryl decides to go on a hike of more than a thousand miles after the death of her mother and dissolution of her marriage. Her journey is one of self-discovery and healing all at once.

Sula by Toni Morrison

Two friends, Nel and Sula, have a strong bond that takes them through many stages in their lives. But when a betrayal rocks their friendship, they find themselves on opposing sides. Learn what their outcome is in Sula.

House of Sand and Fogby Andre Dubus III

Living with roommates can prove to be tricky but one thing's for sure - stories and lives often intertwine. House of Sand and Fog weaves a tale of strangers whose lives do just that and then some.

The Poisonwood Bible by Barbara Kingsolver

The Poisonwood Bible follows the Price family, led by devout Evangelist Nathan, as they travel to the Congo in 1959. Determined to save souls, Nathan's fierceness and stubborn nature lead to tragedy that changes the trajectory of the women in his life.

White Oleander by Janet Fitch

When Astrid's mother is sentenced for committing murder, she faces herself immersed in the foster care system in Los Angeles. As the things she faces changes from each home she's placed in, Astrid comes of age and somehow finds her footing.

The Pilot's Wifeby Anita Shreve

When Kathryn's pilot husband dies in a crash, the peaceful and predictable life she'd been living is upended. What happens when she begins to doubt her husband's identity? Find out in The Pilot's Wife.

The Way of Integrity: Finding The Path to Your True Self by Martha Beck

Martha Beck paints a case of what it means to live a life that aligns with our true self in The Way of Integrity: Finding The Path to Your True Self. She also shares what happens when we fall out of that alignment but offers attainable ways to figure out who we really are.

Bewilderment by Richard Powers

When astrobiologist Theo Byrne finds himself coming to terms with his wife's death and their son's troubled behavior, he finds himself willing to do whatever it takes to get him the help he needs. Faced with a chance to try a neurofeedback treatment that features the brain patterns of his late wife, Theo decides it's worth trying in Bewilderment.

Gilead by Marilynne Robinson

Reverend John Ames decides to write to his son about his family's history - particularly that of his father and grandfather in Gilead. It's a tale that weaves together spirituality, wisdom and more.

More titles on Oprah Winfrey's Book Club List:

  • The Covenant of Water by Abraham Verghese
  • Hello Beautiful by Ann Napolitano
  • That Bird Has My Wings by Jarvis Jay Masters
  • Finding Me by Viola Davis
  • The Love Songs of W.E.B. Dubois by Honorée Fanonne Jeffers
  • The Sweetness of Water by Nathan Harris
  • Home by Marilynne Robinson
  • Lila by Marilynn Robinson
  • Jack by Maryilnne Robinson
  • Caste: The Origins of Our Discontent by Isabel Wilkerson
  • Deacon King Kong by James McBride
  • American Dirt: A Novel by Jeanine Cummins
  • The Water Dancer: A Novel by Ta-Nehisi Coates
  • Becoming by Michelle Obama
  • The Sun Does Shine by Anthony Ray Hinton
  • An American Marriage by Tayari Jones
  • Behold the Dreamers by Imbolo Mbue
  • Love Warrior by Glennon Doyle
  • The Underground Railroad by Colson Whitehead
  • Ruby by Cynthia Bond
  • The Invention of Wings by Sue Monk Kidd
  • The Twelve Tribes of Hattie by Ayana Mathis
  • A Tale of Two Cities by Charles Dickens
  • Great Expectations by Charles Dickens
  • Freedom by Jonathan Franzen
  • Say You're One of Them by Uwen Akpan
  • The Story of Edgar Sawtelle by David Wroblewski
  • A New Earth by Eckhart Tolle
  • The New Pillars of the Earth by Ken Follett
  • Love in the Time of Cholera by Gabriel García Márquez
  • Middlesex by Jeffrey Eugenides
  • The Road by Cormac McCarthy
  • The Measure of a Man by Sidney Poitier
  • Night by Elie Wiesel
  • A Million Little Pieces by James Frey
  • Light In August by William Faulkner
  • The Sound and Fury by William Faulkner
  • As I lay Dying by William Faulkner
  • The Good Earth by Pearl S. Buck
  • Anna Karenina by Leo Tolstoy
  • The Heart Is a Lonely Hunter by Carson McCullers
  • One Hundred Years of Solitude by Gabriel García Márquez
  • Cry, The Beloved Country by Alan Paton
  • East of Eden by John Steinbeck
  • Fall on Your Knees by Ann-Marie MacDonald
  • A Fine Balance by Rohinton Mistry
  • The Corrections by Jonathan Franzen
  • Cane River by Lalita Tademy
  • Stolen Livens by Malika Oufkir and Michėle Fitoussi
  • Icy Sparks by Gwyn Hyman Rubio
  • We Were The Mulvaneys by Joyce Carol Oates
  • Drowing Ruth by C/hristina Schwartz
  • Open House by Elizabeth Berg
  • While I was Gone by Sue Miller
  • The Bluest Eye by Toni Morrison
  • Back Roads by Tawni O'Dell
  • Daughter of Fortune by Isabel Allende
  • Gap Creek by Robert Morgan
  • Vinegar Hill by Manette Ansay
  • River, Cross My Heart by Breena Clarke
  • Tara Road by Maeve Binchy
  • Mother of Pearl by Melinda Haynes
  • The Reader by Bernhard Schlink
  • Jewel by Bret Lott
  • Where the Heart Is by Billie Letts
  • What Looks Like Crazy on an Ordinary Day by Pearl Cleage
See Oprah Winfrey's entire book club list here.

Which book(s) are you going to add to your kindle or bookshelf? Let us know in the comments and subscribe to our newsletter for more updates!

Brit + Co. may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

Lead image via Cody Love for Oprah Daily

This post has been updated.

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The Ideal Number of Rest Days Per Week, According to Experts

If you’re one of those people who needs all the help you can get to enjoy your workouts, it can be hard to motivate yourself to work out twice a week, much less four or five times. By contrast, for some people, exercise addiction is a very real thing. But actually, there’s a pretty definitive number of days that you should be working out versus resting, at least once you’ve reached a higher level of fitness. Most new activity and fitness trackers even provide expert guidance on resting, like COROS watches and the new Apple Watch. Cue the ever-important rest day. It turns out, exercise experts agree on the number of rest days people who are in good shape and exercising regularly should take. On average, you should be taking two days per week for rest and active recovery.

Strength Training: 2-3 Days

Photo by Karolina Grabowska /Pexels

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Photo by Mikhail Nilov / PEXELS

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Photo by Maksim Goncharenok / PEXELS

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

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It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

What’s your current weekly workout schedule? Tweet us @BritandCo and let us know!

Header image by Polina Tankilevitch / PEXELS

Brit + Co. may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

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Chad Michael Murray Teases "A Cinderella Story" Anniversary Surprise

Somehow, we have reached the 20th anniversary of A Cinderella Story. (2004 really was THAT year. The Notebook, A Cinderella Story,Mean Girls). Behind the scenes of an interview with the Today Show, Chad Michael Murray (who played Austin Ames in the movie opposite Hilary Duff's Sam) teased some kind of celebration coming our way!

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Replying to @Mystery bagel tw: emotional ‼️ one of the most iconic scenes #cinderellastory #chadmichaelmurray

"Do you realize this July is the 20th anniversary of A Cinderella Story?" Chad Michael Murray asks the camera. "Next week, we're going to do a little Austin Ames wink and nod to at the fans. You'll see."

There are literally so many things Chad could do in honor of the anniversary, which is happening July 16. The actor has played basketball at his One Tree Hill reunions, so maybe he'd play some football. He could also break out his old costume or reenact the iconic "Waiting for you is like waiting for rain in this drought. Useless and disappointing," scene with Hilary Duff — but TBH I hope whatever he does, he does it with Hilary. This would be the reunion I've been waiting for!!

Image via Kevin Winter/Getty Images

Chad Michael Murray has talked about the fun of filming A Cinderella Story in the past — and how hilarious it is his character supposedly couldn't recognize Hilary Duff in the mask. "If you go to masquerade mall and a girl you see almost every day is wearing a small mask and her entire face is exposed and you still can't recognize her, you should probably see an eye doctor... among a few other doctors," he jokes with E! News.

How will you be celebrating the anniversary of A Cinderella Story this July? Let us know on Facebook!

Lead image via Warner Bros. Pictures

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These "Bridgerton" Stars Might Be Dating IRL

If there's one word to describe Bridgerton, it's romantic. The costumes, the makeup, the press tour moments between season 3 leads Nicola Coughlan and Luke Newton — all of it leaves me giggling and kicking my feet. And apparently, love might be in the air for two other Bridgerton cast members: Luke Thompson and Harriet Cains!

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Luke Thompson (who plays Benedict Bridgerton) and Harriet Cains (Philippa Featherington) were spotted at the Vanity Fair EE BAFTA Rising Star Party together, and they were getting cozy. The deeper I go into the rabbit hole the more I find and suddenly, this is my favorite (potential) celebrity couple!

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A post shared by Luke Thompson Germany (@lukethompsongermany)

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These besties are clearly so comfortable around each other, and aren't afraid to get up close and personal. (A fact that might scandalize Harriet's character Philippa Featherington. It seems pretty par for the course for Benedict Bridgerton). Luke Thompson and Harriet Cains might be the couple I'm rooting for, but fans are also hoping to see Benedict find love with Sophie Beckett in Bridgerton season 4. And Luke is expecting to learn even more about his character the longer the show sticks around.

"The more you stay with a character, the more you start to see the chinks in the armor, a bit of vulnerability," he told Vestal Mag in 2022. "Benedict is no exception this season, no matter how blasé he seems to want to be."

I love seeing how Benedict isn't afraid to be his goofy self, and how much he looks out for his siblings (particularly Eloise, which is my favorite relationship on the show!), but things might change once he really, truly falls in love. I don't think Sophie will make him act any less himself, but I'm excited to see how she brings out different parts of his personality we haven't seen yet — and emphasizes the aspects we know and love.

Check out our Bridgerton season 3 interview for more news on your favorite show, and see if the Bridgerton World Tour is coming to a city near you!

Lead image via Netflix

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