There is always a reason why you aren’t getting the results you want – especially when you are trying to get a tight and toned, cellulite free butt.  Its figuring out WHY you aren’t getting these results after working out week after week that becomes the challenge.

When you don’t see results you want – in this case you’re butt just doesn’t seem to get firm no matter how many lunges you do – it becomes frustrating. This frustration can often lead to you giving up on your goals – never really getting the butt that you want.

But no more – there is something you haven’t taken into consideration yet and there is one muscle group that is prohibiting you from getting the butt of your dreams.

Your hip flexors are preventing you from getting a tight and toned butt.

How?

Your butt is the biggest muscle in your body – made up of three different muscle groups. In order for the glutes to work properly you need to make sure that your hip flexors are not tight.

When your hip flexors (located in the front of your hip) are tight your glutes basically shut down.  When your glutes shut down it is nearly impossible to get a tight and toned butt.

Why?

If you have tight hip flexors it prevents your glute muscles from firing properly.  This means that your glutes to work to the best of their ability. The tightness of your hip flexors causes your glutes to become weak as you cannot work your glutes properly.

Not only will tight hip flexors not get you a cellulite-free butt – it can also increase the risk of injury as your hip flexors start to take over some of the jobs that your butt is suppose to do. Such injuries include back injuries, knee injuries or even injuries to your hamstrings.

You can do squat after squat, lunge after lunge or even bridge after bridge and you will not get the butt you want.

What to do?

The only way to get rid of tight hip flexors – to prevent injury and get a cellulite-free butt is to stretch them.

The best stretch? The Warrior Stretch.

• Kneel on your right knee – with your left foot on the ground in front of you.
• Place your hands on your left knee.
• Without moving your body – tilt your pelvis forward so you feel a stretch in your right hip flexor.
• Hold for 10-15 seconds.
• Switch sides and repeat for opposite side of your body.

The Warrior Stretch is an important stretch to end to the end of your your workouts to get your glutes working again. This one simple move – to fix the one little muscle that has been preventing you from getting the butt you want – will help get your but working again so you have the tight and toned butt you want in no time.

If you’ve been keeping up with me on Twitter you know that Saturday mornings are one of my favorite workouts of the week. I’m not 100% sure why especially considering my gym has been getting busier and busier these last few Saturday mornings, but there is just something about training on Saturdays that gets me excited.

Well, there are a few reasons that I love my Saturday morning workouts:

• I’m up early but not TOO early
• I have more time to be in the gym than any other day of the week (even though my workout will probably be the same time frame)
• I don’t have to ‘do’ anything (like go to work) right after so I push myself EVEN harder
• There is just a great energy

Saturday morning workouts get me PUMPED for the rest of my day and the rest of my weekend. I want to start your weekend off the same way – so I thought I’d share one of my favorite Saturday sweat sessions with you. So that you too can start your weekend off the right way! Read the full story

Need a new exercise for your workout this week? Still trying to get rid of those flabby arms? Well, then I have the exercise for you!

This week’s flat stomach exercise of the week is the barbell close grip chest press. Its a bit of a mouthful, but its a GREAT exercise for your upper body. The barbell close grip chest press will help to change up your workout just a bit – give your muscles a new movement that will have them guessing and continually progressing.

The barbell close grip chest press targets both your triceps and your chest muscles. Women NEED to lift weights in order to see continual weight loss improvements. Many women also tend to stay away from the chest press because Read the full story

In order to be successful at anything you do you need to know WHY you are doing it. Understanding the WHY helps to give you purpose and when you are working towards a goal it helps to give you motivation to keep working toward that goal no matter the obstacles.

Since my favorite topic is working out – I thought I’d leave it to you – to tell me WHY you workout. Knowing this will only help you reach your fitness goals – whatever they may be – faster. As well as keep you motivated to keep going to the gym to matter the hour or the type of day you’ve had! So – THANK YOU for being so MOTIVATED and helping me write today’s post.

*If you not sure WHY YOU workout – check out what these folks said – maybe they can help to inspire YOU**

Womens Ab Workout asked:

Why do YOU workout?

You answered:

Debbie Thornton Le Duc – To attain the body that I want and it improves my moods, sleeping, and health.

Nichole Thompson Williams – For cosmetic and health reasons. So I can maintain my “hot mom of four” status! haha

Melissa Roberts – Because it makes me feel and look amazing…no better feeling of accomplishment after a good/tough workout, (& guys staring in amazement when I lift…lol and compliment of people saying you look like you work out

Staci A. – I workout because diabetes runs in my family. I’ve seen it cause heart disease,no kidney function,& blindness.

Stacy Burchfield - To help reach my ultimate goal/dream and i can’t imagine not living a healthy lifestyle.

Teresa Skipper Jordan – Because I LOVE IT!!!!

Amira Lamb – Keeps me sane. Also, it keeps me feeling powerful. Like I can take on and do anything.

Nan Gray – To keep my j-lo booty in shape!

Jaime (@balanceblog) – To be healthy and happy…and so life doesn’t have to come to a halt when presented with indulgences.

@BodyRefinery – Pure Vanity! Well and to be healthy as well… : )

Mike Murdoch – My motivation is to find a better girlfriend lol!

Lorrie (@Cuteangel79) – I workout to improve my health and help toward my weightloss goal.

Melissa Bazarian – I work out to stay sane.

Robert Koenig – I workout so I can enjoy a long and active life with my family.

@MissMotorcade – I workout because it makes me look great, feel great (inside and out), is a great stress reliever and gives me awesome energy!

Inga Duncan Thornell – Why do I work out – so I can eat!

Sarah Kay Hoffman – To make me feel confident, bold, strong and to keep me healthy, fit and full of energy!

Scott Thomson – To look SEXAY!!!! Ha ha, kidding… sort of! To be healthy, stay in shape, live longer, look better and feel better.

Terry Ann Arnough – Working out keeps me in shape to protect my clients.Being mentally, physically and emotionaly fit gives me the tactical advantage, it allows my fighting skills to be sharp and keen and I feels good to know that I can handle a situation if it occurs.

Carmen Burk - Because I respect myself and my body….must treat me well

Cara White-Winter – Main reason is that it helps keep my total intake of insulin low, which over all makes me healthier. Second reason, I just like to!

Anna Aragon – Because its a drug that i am addicted to!!! And it makes you feel amazing!!!

Abby Campbell – It’s actually my drug! LOL! But, I also do it to (1) be healthy; (2) stay fit and trim; (3) release tension and frustrations; (3) continue in my youthfulness ~ being 42 I need that… lol! Most of all, it just helps me to be more focused, clear minded, and well rounded (but not in the physical sense… lol)!

Kim Newson – Because I love it so! It brings me complete and utter joy.

Tyree Newell Rae – Working out makes me feel great internally and externally..its the key to achieving my goals.

If you’re not up here – I want to know – WHY do you YOU workout?

*Check out more of YOUR answers — How do you describe a woman who goes to the gym?*

Its the time of year when gym ‘newbies’ are flocking to the gym to fulfill their New Years Resolutions – whether it’s to follow a flat stomach workout, lose 10lbs, tone your legs, get rid of flabby arms or to get a flat stomach. No matter the goal – for many it may be their first time in the gym. The gym has a certain ‘Code of Conduct’ that many newbies or regular gym goers may not be aware of and following these unwritten guidelines can be important to your comfort level in the gym.

What are these unwritten rules in the gym? What mistakes do you need to avoid in the gym in order to avoid dirty looks and make sure that you are comfortable?

Avoid these Five Mistakes in the gym and you’ll feel a lot more comfortable while working out – ensuring that you look like a ‘regular’ at the gym instead of  a ‘newbie’.

Mistake #1 – Social Hour

In many cases – especially during busy gym times – people use the gym as a place to socialize. It’s not that big of a deal until you are chatting up a friend for 15 mins and occupying a piece of equipment that someone else is waiting to use. If you’re going to chat – do so away from any piece of equipment someone wants to use. My best suggestion – avoid social hour in the gym – go in – get your workout done and call your friends after.

Mistake #2 – Weight Collector

If you like to collect things – the gym is not a place to start collecting anything – especially weights during the peak time. If your workout requires you to use multiple sets of weights try to take only what you need and put it back – so that other people can get their workouts in as well.

Mistake #3 – Chatty Cell Phone Talker

I understand that for some work related reasons some people need to have their cell phones on them at all times. HOWEVER – texting during your workout – or talking on the phone during your workout to your best friend – really isn’t necessary. If its something THAT extremely important that it can’t wait – then wait on your workout. Spending 20 mins on a treadmill talking to your friend benefits no one – if you can talk to someone your heart rate probably isn’t high enough to even start burning fat – so why waste your time an energy? Plus, when you’re on the phone you’re not paying attention to what’s going on around you – increasing the risk of injury. Plain and simple – leave your phone in your locker – you’ll be back in 30-45 minutes.

Mistake #4 – Smell TOO Good

No one wants to smell bad – but there is such thing as too much of  a good thing. Putting on TOO much perfume before your workout to try and cover up a bad smell can actually make you smell worse.  When your heart rate increases – you perspire more – which increases the chances of an odor. If you are really concerned – pay attention to what you are eating and try to avoid foods with too much garlic.

Mistake #5 – Cleaning

In today’s world where we try to avoid getting sick at any cost – you’d think that more people would be courteous and wipe down machines and equipment after use. Plus – who really wants to sit in someone else’s sweat? EW!!! Avoid sharing germs and wipe down equipment after you use it.

Keep these things in mind next time you are in the gym to ensure a great workout. These mistakes to avoid in the gym are a common courtesy that everyone – new or a regular – should keep in mind in order to let everyone get the best workout and continually improve their bodies.

Its a New Year and you’ve promised yourself a New You. You’re trying to change what you eat and get to the gym; however sometimes time is not on your side and before you know it the day is over without a workout. Its time to solve the time crunch problem and make sure that you fulfill the promise you’ve made to yourself.

If finding time to do your flat stomach workout, is an extreme issue some days, try one of these four ways to ensure that you get your heart rate elevated at some point and burn fat everyday.

#1 Walk the Dog

Walking the dog is a great way to get your heart rate elevated. Not only that, they make a pretty good workout companion and will keep you going everyday, even when you may not want too. Don’t have a dog? No problem – head out for a 15 minute walk, whether it be during the day at work, before or after work.

#2 Wake Up Earlier

If you know you aren’t going to have time to get to the gym after work – try getting there before. Wake up 30 minutes earlier and either do a quick bodyweight circuit at home, go for a walk outside, or head to the gym.  Studies have shown that people who workout in the morning are more likely to stick with their fitness routines, therefore seeing better results.

#3 Lunchtime

If its a busy day and you won’t be able to get to the gym after work, try heading to the gym at lunch. Not enough time? Instead of going out to lunch with the co-workers why don’t you all go for a walk? Heading out for some fresh air and heart rate elevation will get you feeling refreshed and ready to work again after lunch. Not to mention it’ll help you squeeze in some type of workout – which is better than no workout at all!

#4 Keep the Appointment

You’ve set the goals for yourself and the only way you’re going to get there is if you keep your appointment at the gym. You can’t cancel your doctors appointments without 24 hours notice – you shouldn’t be canceling your gym time either. If working out and losing weight is important to you, canceling your sessions should not be an option.

No more excuses. The time is now. Next time time seems to be slipping away and a workout doesn’t seem likely – try one of these four tips to ensure you are burning fat no matter what.

We all know that women need to lift weights in order to get a tight and toned physique. One exercise that  many women stay away from is the Chest Press. However, this is a big mistake, especially when trying to tone your arms and get rid of arm flab.

First, I would like to say I understand WHY many women stay away from the chest press. Its the one exercise that you look at and not only does it look kind of scary, but there is always some dude at the gym with 4 plates on each side trying to get his ‘pump’ on. And going to sit next to him is always slightly intimidating because what if you don’t know what you are doing?

But that can no longer be your worry – as of now you will know exactly HOW to do a chest press and WHY you need to add it to your exercise routine.

Watch the video below and you’ll be burning fat and getting rid of arm flab in no time!

Still have questions? Add a comment below or email me – melissa@womensabworkout.com – and I’ll be happy to help!

Society today tells us we should be ’skinny’. It tells us that being fat is unhealthy and the only way we should look is ’skinny’. Well, I agree that being overweight can be unhealthy, I don’t want to be ’skinny’. In the dictionary, the word ’skinny’ is associated with emaciated – which puts images like the ones below in my head.

I’m nervous to sneeze around that girl because she might fall over.

To look like the girl in the picture you need to follow a diet of completely no food – well, maybe a grape or two a day. After that you will have absolutely no energy to do anything, so no cardio is required. It may sound appealing, but really – all you will be described at is – skinny.

In an effort to encourage women that being ’skinny’ isn’t the answer and to try to change our view of what is physically appealing – I asked my friends and followers on Twitter and Facebook to answer a question for me. (You will find their answers below)

What words do you use to describe a woman who goes to the gym and takes care of her body?

Robyn Baldwin – Sexy, Fit, and Healthy

Nancy Santana – Fit, Healthy, Toned, Confident, Motivated, Sexy Powerful

Leah Tully – HOT!

Kristi Kenn – Powerful and of course HOT!

Garrett Jensen – Driven, inspiring and Awesome

Linda Paoletti Muszynski – Empowered…

Christin Cleaver – Responsible

Tanya Horn – Staying Fit for LIFE!!

Maria Wielczopolski-Petryshyn – Responsible, Role Model

Jeanvieve Chirco-Butler – Smart…build your body…build your mind

Tinamarie Guaglianone – SMART WOMAN

Amy Maley – I always think strong and tough…because I want to be a strong and tough girl

Derrick Loftus – Keeper, sexy, smart, fun

@rockroyaltyclubs – Attentive

David Sanders – Intelligent, Smart, Committed, “Can I take you to dinner?”

Scott Stransky – Hot, Awesome, My kind…

Gregg Shanefelt – A winner

Bridget Magnus – Smart and beautiful

@FitGemsNation – Inspiring, Hardworker, Respect

@Tlewis25 – FIERCE!

Gene George  – Smart

Roy Pickering – Bangin’

Diane Carroll-Nunez – Smart, Role Model

For me, any woman who takes time to workout and take care of her body is – INSPIRING…HEALTHY… – they are someone I aspire to be like – for I admire the hardwork and dedication they have to making their body what they want it to be….

Now its YOUR turn to answer the question – how would YOU describe a woman who goes to the gym and takes care of her body?

Its a New Year and its time to give you a new exercise to step up your workout and help you make this year YOUR year.  Its another weight exercise for women who lift weights, to help you tighten and tone your body. This week’s exercise targets your lower body – ensuring that your legs will look great by the time you have to show them off!

This week’s flat stomach exercise for your flat stomach workout is one of my favorite for getting your heart rate pumping and the fat burning – the dumbbell step up.

The Step Up is a GREAT exercise to help you get tight, toned and sexy legs by working all of the major muscles in your lower body: quadriceps, hamstrings and glutes.

No matter your workout experience the step up is an exercise for all levels. If you are a beginner, start with a smaller step and no weight. As you become stronger, you can increase the weight or the height of the step to make the exercise more difficult. Another variation for this exercise, to increase its fat burning abilities is to time yourself.  Instead of doing 10-12 reps, try taking a lower weight and doing the step-ups for a minute. See how many you can do in the minute, take a minute rest and repeat. This will have your heart rate pumping and the fat burning.

More Flat Stomach Exercises:
Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press

Flat Stomach Exercise of the Week – EZ Bar Skull Crusher
Four Types of Pushups to Strengthen and Tone Your Arms and Abs

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With 2009 quickly coming to an end, I thought I’d take some time to reflect on what the past year has taught me. Its a mix of fitness, nutrition, life and the world around us, as we never really stop learning. As 2009 comes to a close I anxiously await the greatness 2010 shall bring!

Goodbye ‘09!

1. I am not skinny – I am strong – don’t try to tell me otherwise.

2. I honestly, LOVE LOVE LOVE going to the gym – if I can’t go I get cranky.

3. The only way to get what you want is to go after it until you get it.

4. Spontaneity makes life more fun – especially when you can get tickets to a Yankees Playoff Game 11 rows from the dugout!

5. Natural Peanut Butter is one of the BEST food groups and an essential for dieting.

6. That Decepticons have come to earth to try and find Megatron and the Allspark, but Optimus Prime is determined to protect the Allspark and keep it away from Megatron, who’s been frozen in the Artic when he tried to come to earth. (Yes, I learned WAY too much – maybe? – about Transformers).

7.  Watching my first Arnold online was awesome, however it’ll be EVEN COOLER to see it LIVE in March!

8. Kids say the ‘darndest’ things!

9. Walking my dog everyday, even when I REALLY don’t want too, is good exercise.

10. One of my favorite articles of clothing is sweatpants.

11. Family is the most important aspect of life.

12.  Not everyone will understand what you are trying to do or where you are trying to go, but as long as you know your journey you will get there.

13.  The Penguins from Madagascar are HYSTERICAL.

14.  You can do anything you put your mind too.

15.  The weak make excuses as to why they haven’t reached their goals, the strong get there.

16. I LOVE laughing and smiling.

17. My favorite way to spend a Saturday night is on the couch with a good movie.

18. There are some movies that you HAVE to see in the theatres, as it makes them THAT much cooler.

19. WWE Wrestling is pretty cool on TV, but when they smash a guy on a table 500 ft from you LIVE, its THAT much cooler!

20. If I could, I’d spend a lot more money on workout clothes – SO comfy and LOVE them!

21. I still don’t understand why people bring coffee as their ‘drink of choice’ to the gym while they workout.

22. The Biggest Loser is an inspiring show.

23.  I LOVE all the people I’ve met and interacted with on Twitter and Facebook – SO many AWESOME people!

24. Too many women are scared to lift weights and therefore never reach their fitness goals.

25.  Setting goals is the only way to reach them.

26. I still LOVE ice cream.

27. Doing a 40lb dumbbell shoulder press and having the guys in the gym stop and stare at you is a PRETTY cool feeling!

28.  Seeing myself getting stronger and stronger each week is motivation enough to keep going back to the gym.

29. I love working out, but I love some time off.

30. I’m a good writer.

31. Writing is easy when you write about a topic you love.

32. Nobody likes someone who thinks they know everything.

33. I’m a pretty good knitter.

34. My favorite gifts to give are those that I’ve made for someone.

35. You can meet a person who will change your life forever in the most random places and when you least expect it.

36. I am my biggest obstacle in achieving my goals. Stop thinking and start DOING!

37. I was SO excited to get my blackberry but now I can’t wait to get rid of it!

38.  Christmas really is ‘the MOST wonderful time of the year’!

39. If I don’t eat every few hours I get cranky and can’t function – have to keep the fire stoke and always keep flat stomach snacks handy!

40. I really hate SPAM (the food and the emails).

41. When playing basketball you have to ’sit down’ in the post.

42. Fresh snow is SO fun to go sledding in, unless you’re a REALLY big kid.

43. I love reading Fitness Magazines!

44. “Success is believing in yourself, and then convincing everyone else that you’re right.” ~Kermit the Frog

45.  I love having a cup of tea everyday – whether is green, white or black – its SO good for you!

46. Too much caffeine is not good for you.

47.  Having a vision board with your goals only makes you more likely to reach them.

48.  Make a change, go for a dream, reach for the stars because YOU want too not because society or someone is telling you too.

49.  A dog can make you smile no matter how bad your day is.

50.  2009 was a GREAT year, but I can’t wait to see what 2010 brings!

51. There are a lot of amazing HEALTHY recipes out there – which makes eating healthy easy!

52. Summer is my FAVORITE season – sun, swimming, fun – what more could you want!?

53. Water is UNBELIEVABLY good for you – I still need to drink more.

54. I love learning a new exercise at the gym.

55. Stretching helps prevent injuries.

56. Having strong core and glute muscles are imperative to getting stronger and keeping your back healthy.

57. Having good music makes the world of the difference at the gym.

58. Having a positive attitude and outlook on life, makes life more fun.

59. People make fun of what they don’t understand.

60. If I could afford too, I would eat organic food everyday.

61. There are unfortunately a lot of miserable people out there, who will do everything and anything to make you miserable too.

62. I need to write more.

63. If you don’t have a good plan you’ll never reach your flat stomach goals.

64.  STICKING TO a flat stomach diet is what makes it successful.

65. I LOVE the internet – there are SO many opportunities.

66. I love making a difference in someone’s life – whether its to help them lose weight, or as simple as a smile – it makes me happy.

67.  I’m a technology geek – I love figuring out how things work.

68.  Not eating doesn’t help you lose weight – it makes you look sick and out of shape – eat right and lift weights – its the only way to lose weight.

69. Most people that I see in the gym everyday, for months at a time, don’t look like they have ever stepped foot in a gym.

70. I have some amazing people in my life who support me and believe in me – they keep me going and believing no matter what the world will bring.

71. Don’t be afraid to speak your mind and go after what you want – what are you waiting for?

72. Watching what you eat is not just a figure of speech – its the only way to guarantee results.

73.  I LOVE cartoon movies!

74. We are making our children fat.

75. One of the most important aspects of reaching your goals is writing stuff done.

76. You reading my site is the MOST important thing and means SO much to me.

Thank you for your comments and your time. You have helped me reach many of my goals in 2009. I promise to make 2010 even BETTER than this year – with more great content and information. Thank you!

What did you learn this year? Anything you’d like to share? Let me know! I’d LOVE to know!