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Tiny Waist Big Hips
Health & Fitness
Reduce your simple carbohydrates and other foods that do not provide you with long-term energy. This includes white bread, sugar, alcohol and baked goods. These foods do not give you as much energy as their complex counterparts, and therefore require you to eat more
Increase your complex carbohydrate intake, like whole grain bread, oats and vegetables. These foods take longer to process than simple carbohydrates but release the same amount of energy, which means you do not have to eat as much.
Increase food that is high in fiber, as the fiber content effectively cancels out the carb content. So, a food with 10 grams of carbs and five grams of fiber has five effective grams of carbs.
Eat protein, particularly right after weight training. Protein (in addition to carbs) is used to build your muscles - including your hips.
Perform regular squats. This is widely accepted as the most effective leg exercise.
Place an empty barbell across your back, holding onto it with your hands slightly above shoulder width
Squat down, starting with bent knees and moving your butt backwards once your knees bend all the way.
Ensure that the tops of your legs go past parallel. Essentially, your ankles and butt should be almost touching. This ensures that your whole leg is worked and also keeps pressure off your knees.
Push up, ensuring that your feet are flat. Curl your toes to force your body to push on the balls of your feet. Once you've mastered form without any weights, start adding some gradually, until you reach an amount where you are struggling to do between eight and twelve reps.
Perform regular cardiovascular exercise. This is essentially anything that gets you sweaty and makes your heart pound -- boxing, swimming, running, biking, having sex.
Perform your cardio after you lift weights, but preferably on alternate days from your weight training. Otherwise, you risk overtraining.