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Effective Exercises For A Curvier Butt And Wider Hips



Want to get a curvier butt and wider hips? Look no further! In this article, we’ll share proven and effective exercise styles and tips for increasing your these areas.

However, to see significant improvements in your butt and hip sizes, make sure you practice these exercises regularly. And don’t expect changes to happen in a day, it can take some time but rest assured that if you’re realistic,  keep at these glutes/hip-targeting exercises, and combine them with the right diet for butt growth, you’ll get your desired results.

Side lunge with dumbbells

The side lunge with dumbbells butt exercise will work the frontal plane of your body for an all-round curvier butt.

  • Stand straight, with your feet together and a medium-weight dumbbell in each hand
  • With your right foot, gradually step out wide, directly to the right
  • Bend your knee and push back your hips then drop your arms so your leg is between them
  • Make sure your gaze is forward
  • Slowly return to your starting position by pushing off with your right foot and shifting your weight to the left leg and return to standing at the center


Hip raises

Also known as the bridge, the hip raises are great for the glutes

  • Lie on the floor. Make sure your back is kept straight and bend your knees at a 90-degree angle with your feet flat on the ground.
  • Straighten your arms and place at your sides and your palms facing down
  • Take a deep breath and push through your heels. Raise your hips up as you squeeze your glutes, pelvic floor, and the hamstrings.
  • Completely rest your upper body on your back and shoulders and make sure it is forming a straight line down to your knees
  • Pause for 2 and return to the starting position
  • Do 15 reps for 3 sets


Side leg lifts

The side leg lifts targets the hip and glutes directly. To do this:

  • Lie down on your right side. Place your back, neck, and head in a neutral position
  • Rest your head on your arm stretched above your head
  • Place your legs on top of each other
  • Raise your left leg as high as you can with your core braced.
  • Pause at the top gradually return to your starting position


Aim for 15 reps with each leg for 3 sets

Donkey kick

  • To get the best result from this routine, ensure that your back isn’t sagging so the work is on your glutes
  • Start on all fours, knees hip-width apart, hands under your shoulders, and your neck and shoulders in neck and spine in a neutral position
  • Make sure your core is braced as you lift your leg. Bend your knees, with your foot flat and hinging at the hip
  • Ensure that your pelvis and the working hip remains pointed towards the ground
  • Return to again to your starting position and aim for 15 reps on each leg for 3 sets

Complete 15 reps for 3 sets


Chair and yoga poses

  • Several yoga poses can target your glutes and hips and one of them is the chair pose. To practice this pose;
  • Stand straight with your feet together and arms down by your sides
  • Make sure your feet are stationary, bend your knees and move your hands straight overhead. Keep your legs as parallel as possible
  • Keep a straight gaze and hold the position for 30 seconds.

Complete 15 reps for 3 sets


The side bridge hip abduction

For an effective side bridge abduction exercise, the core has to be kept strong.

  • Lie on your left side with your legs together and extended and your face, stomach, knees, and toes facing the wall in front of you.
  • With your left arm, prop yourself up by resting your forearm on the floor and your elbow right under your left shoulder
  • Place your right hand on your right hip and your foot flat against the floor
  • Thrust your hip towards the ceiling and simultaneously raise your extended upper leg 2 or 3 feet upward to create a sideways “V” shape.

Complete 15 reps for 3 sets

To decrease the intensity of this routine, bend your knees and to increase its intensity, hold a dumbbell on your outer thigh as you lift your leg off the floor.


Squats are commonly recommended for toning the lower body. And we’ll cover four different squat types here.

  • Begin in an upright position with your feet a little more than shoulder-width apart and your toes slightly pointing out
  • Slowly bend your knees and push back your butt and hips as if about to sit in a chair
  • Chin tucked, keep your neck neutral and drop down until your thighs are parallel to the ground
  • Ensure your weight stays on your heels and keep your knees slightly bowed outward
  • Extend the legs and return to an upright position

Aim for 15 reps for 3 sets

Split leg squats

Also known as Bulgarian split squats; this squat type works the glute and legs and also helps to increase stability.

  • Start upright then split your stance and stand lunge-length in front of a bench
  • Place the top of your left foot on the bench
  • Lunge on your right foot, keeping your chest up until your left knee almost touches the ground and your right thigh is parallel with the floor
  • Return to your upright position and complete 12 reps for 3 sets

Squat kicks

  • Begin with your feet wider than shoulder-width apart and arms bent out in front of you
  • With your hips and butt pushed back, squat until your thighs are parallel to the ground
  • As you rise, kick your foot out to the side to go as high as possible
  • Get back to the squatting position immediately your feet reach the ground again
  • Repeat with your other foot aiming for 10 reps for 3 sets and increase with time


Dumbbell squats

The same step as “kick squats” but this time with a dumbbell in each hand.

  • Begin in an upright position with your feet slightly wider than shoulder-width apart and your toes slightly pointed out. Have a dumbbell in each hand.
  • Bend your knees and push back your hips and butt as if about to sit in a chair
  • Tuck your chin and keep your neck in a neutral position then drop down until your thighs are parallel to the ground. Remember to fully rest your weight on your heels and your knee slightly bowed outward
  • Slightly extend your legs and return to an upright position

Aim for 10 reps per 3 sets

Dawn is a health and fitness enthusiast, a massage therapist and she also loves to write!

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Why Does My Scalp Itch? Common Causes Of Itchy Scalp




Why does my scalp itch so much? What could be the cause? If you have a constantly itchy scalp, you may have wondered why and also tried some remedies recommended by family and friends. So, why does your scalp itch? What causes an itchy scalp?

An itchy scalp can be a nightmare for anyone. In extreme cases, it can be difficult to think about anything else. All you want to do is scratch and scratch until you get some relief. The worse part? Scratching often worsens the itch!

When many of us think of head itches, we tend to associate it with dandruff or ringworm. But this is not always the case. Head itches can have several causes and to successfully put a stop to it or even minimize the itch, you have to first know the exact cause of your scalp itch.

Below, I’ll outline some of the possible causes of your itchy scalp and also some of the things you can do to reduce or eliminate the itch.

Head Lice

We wrongly tend to associate head lice with poor hygiene. And this isn’t true at all. Head lice often seek for and thrive in clean hair so hygiene has nothing to do with it. Head lice attach to your scalp, feeding mostly on blood. If you look closely, you may spot some adult lice moving around your scalp or see them on a clear white paper when you comb your hair.

What you can do about head lice

Instead of regular shampoos, opt for anti-lice shampoos containing insecticides such as permethrin or pyrethrin. Follow the instructions on your product’s box to completely get rid of the lice. These shampoos are usually effective when used as directed.

Reaction To Hair Product

If your hair starts itching after you make a hair product change or introduce a new product, it could be due to an allergic reaction to the ingredients in the product. This condition is referred to as contact dermatitis. It is more common among people who frequently dye their hair and the cause most of the time is para-phenylenediamine (PPD) a chemical present in black hair dyes.

Shampoos, conditioners or any other hair product can also cause allergy and itch when it touches your scalp. If your scalp starts to itch after using a shampoo or a conditioner, you may be allergic to one or more ingredients in it.

What you can do

To stop the itchiness, you have to first identify the product causing the itch. If you have difficulty knowing the exact product, you can have a licensed dermatologist help you do it. He should be able to tell from experience the ingredients in your hair care products that may be causing the itch. And once he discovers which, do your part by eliminating such from your hair care products.

Scalp Ringworm

This scalp infection is caused by fungus.  Scalp ringworm can cause a severely itchy rash, pus-filled bumps, hair loss, and redness. If you think scalp ringworm might be the cause of your severe scalp itch, you can report your suspicion to your dermatologist.

You want to get an accurate diagnosis and treatment for ringworm as the infection often requires prescription medication to completely go away.


Scabies is another common cause of scalp itch. It occurs when a bug called the human itch mite burrows into your scalp causing it to become very itchy. You will notice a rash of little bumps that itch intensely. In severe cases, the itch can keep you awake at night.

What you can do

Your dermatologist will check to make sure that your itch is truly being caused by scabies. If it is, you will need a prescription for proper treatment.


The inflammation of the hair follicles, this condition in addition to itching can lead to temporary hair loss. It can be caused by a bacterial or fungal infection.

What you can do

If your folliculitis is caused by a bacterial infection, it can be treated with antibiotics and if caused by a fungal infection, it can be treated with antifungal medication. However, ensure you get a proper diagnosis and then a prescription from a licensed dermatologist for proper treatment.

Alopecia Areata

This condition causes small patches of hair to fall out of your scalp. In some cases, it can also cause scalp itchiness. While it is still not very clear what triggers alopecia areata, many scientists believe that it may occur when a person’s immune system begins to attack their hair follicles.

The condition has been found to occur more in people with an autoimmune disorder or people with a family history of an autoimmune condition.

What you can do

Alopecia is a serious condition and you should not delay treating it. See a dermatologist if you notice symptoms such as hair loss and itching for proper diagnosis. Depending on the severity of your condition and the possible cause, you may get any of the following standard treatments for alopecia areata:

  • Antifungal medications
  • Immunotherapy
  • Steroids
  • Hair transplant
  • Finasteride (Propecia)
  • Minoxidil (Rogaine)

Scalp Psoriasis

Scalp psoriasis is a common cause of scalp itch. With scalp psoriasis, you will notice reddish patches, flaking, and dryness on your scalp. The itch can also range from mild to severe.

While there are several treatments for this condition, you have to start by getting a diagnosis from your dermatologist. After that, you will get a prescription and lifestyle changes recommended if required to help you treat and manage the condition successfully.

Product Buildup

Our haircare products can sometimes cause buildup. This is especially true with products containing silicones. While they make your hair look better when used, they can dry out your hair making it dull and lifeless if not properly washed out.

Buildups can also make your scalp red, itchy and irritated because of how they affect your hair. For one, buildups lock-in irritants and allergens that ordinarily do not agree with the hair and scalp. And the longer they stay in due to poor hair washing habits, the more likely they will be to cause itching.

Also, with the buildup covering the top of your scalp, the scalp’s natural shedding rate may be affected causing more itching, scalp redness and dryness.

What you can do

Whenever you wash your hair, rinse out every trace of your hair products with clean water. If you have to use hair products containing silicone, remember that these are more likely to cause a buildup leading to itchiness. You want to be extra thorough when washing hair with these kinds of products.

Nerve Issues

If your scalp remains itchy in the absence of a rash or any other skin condition, then it may be a sign of a nerve problem.

This can be due to nerve damage from a disease or a problem with the way the nerves work. Scarring is a common cause of nerve damage. A scar that runs deep enough to cause hair loss and scalp injury may have also damaged the nerves.

What you can do

See a dermatologist for examination, diagnosis, and treatment.

Skin Cancer

While not as common as the other possible causes, skin cancer can cause your scalp to itch. Have a dermatologist examine your scalp. With his experience, your dermatologist should be able to tell whether the itchy areas in your scalp require further testing to rule out skin cancer.

Why Does My Scalp Itch Excessively? Conclusion

Our scalps can itch for a lot of reasons and thankfully, most of these causes can be resolved with simple medications, lifestyle and product changes.

Always seek a professional’s opinion and this is particularly important if you are also losing hair on your scalp or notice other symptoms co-existing with the itching. Once these issues are corrected, your hair should grow back and return to its former state over time.

Thoughts? Questions? Share in the comment section below.


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Debunked! 17 Acne Myths You Need To Stop Believing Now




One of the commonest skin conditions, acne is associated with so many rumors. While some of them are absolute truths, most sadly are either half-truths or total untruths.

In this article, we’ll share 17 popular acne myths and why they’re simply just what they are; myths!

Read on!

Myth 1: Let your acne run its course

Not everyone with acne will outgrow it. For some, acne stops in their teenage years, just a few years after it begins, for some others, it goes into their twenties and even thirties. For the others, it never leaves even in their sixties.

With the right product and lifestyle, acne can be significantly managed. You just have to find a suitable product for your skin type and combine it with a healthier lifestyle.

Myth 2: Acne is caused by poor hygiene/dirt

While germs can be culpable for a lot of things, it does not cause acne. Acne starts deep in the pores. If your skin is acne-prone, it sheds up to five times more skin than normal pores.

Dirt and surface skin oil has nothing to do with it. You can wash your face multiple times a day and still develop acne.

Because it starts deep in the pores so one way you may be able to control it is by finding the right product that penetrates the pore to control it at the “root”.

Myth 3: Acne can be cured

You have to come to terms with this; there is no “cure” on the shelf for acne. If you’re like many, you may outgrow it, but this isn’t the case for everyone.

And even if you will grow out of it, you can’t tell exactly when it will happen. You may notice that your acne stopped on your fifth bottle of that really “magical” acne cream. While the cream may have helped, you may have only outgrown it.

Again, there are great programs and products out there that will help you manage the condition, just ensure you get the right one or register for the right programs.

Myth 4: Products need to hurt to be effective

Many acne sufferers wrongly believe that a product has to hurt or sting to know it is working on the acne. Wrong!

While acne is a condition that could use some “tough love” in the form of strong products to get it under control, using a very harsh product could have adverse effects on your skin. Some may even burn your skin. You’ll eventually be forced to stop the supposedly effective product when you’re no longer able to withstand it.

Picking the right product for your skin type can be difficult especially if you’re only just starting to deal with acne. But that doesn’t mean you should experiment with every or any product you find.

Seek professional help from a dermatologist; you would get recommended a product based on your skin type.

Myth 5: Toothpaste cures acne

People with acne may have heard this at some point. It is a myth you should not entertain no matter who or where it is coming from. While toothpaste might dry out a stubborn pimple quickly thanks to triclosan (an antimicrobial contained in toothpaste), it can worsen the condition of the skin.

Even if applying some on the affected areas helps to dry it out, it should not replace a regular anti-acne cream or medication.

Myth 6: Acne disappears in adulthood

As stated earlier, people outgrow acne differently; some as teens and some as adults. But that is not an assurance that it will disappear once you become an adult (if you aren’t already).

Adults can still be affected by acne in their 30s, 40s, and well into their 60s. It is not unusual at all and could be a result of several factors including changes in medications or hormones. Like regular acne, adult acne can be treated according to the skin type and with some lifestyle changes made.

Myth 7: Wash your face regularly to prevent acne

Just like the myth on hygiene, not a few people believe that washing your face several times a day prevents a breakout. Not true at all. Remember that acne starts deep in the pore and because the dead skin sheds faster than normal, it gets caught inside causing the acne lesion.

Myth 8: Acne is caused by foods like fries, sodas, and candies

While diet certainly plays a major role in our skin health, a not-so-healthy diet cannot “cause” acne. Studies have shown that sugar and processed meals could worsen acne, it is still not a root cause.

Think about it; if acne was a result of unhealthy eating habits, every sugar/processed food-loving person you know would have acne, but you probably know more than a few who are seemingly immune to breakouts.

Myth 9: Moisturizers will make you break out

Many people with acne avoid moisturizers as much as they can especially for use on their faces. Most have come to associate moisturizers with outbreaks and truth is; their fears are not unfounded. So many moisturizers on the market contain several pore-clogging properties.

It still doesn’t mean that moisturizers generally are bad news to acne-prone skin. Your skin is clearly sensitive so it’s only right that you start slowly with the strong products. You can build on it if need be as your skin gets used to them.

Also, ensure that any sunscreen/moisturizer you get is non-comedogenic that is; it will not clog your pores.

Myth 10: Acne is just a cosmetic disease

No one should be made to believe that acne is just a cosmetic or vanity issue. It is not; acne can cause permanent scarring, facial disfiguration and even infections in some cases. All of those can take a toll on anyone’s self-esteem leading to self-isolation and in some cases depression.

Myth 11: Benzoyl peroxide cures acne

BPO (benzoyl peroxide) may be effective as a preventative for acne. Even if you’re using it to spot treat, you’ll be missing the microcomedone; the root of the acne lesion inside the pore under the skin’s surface.

BPO’s effectiveness is best derived when used as an all-over treatment even on areas seemingly acne-free. This is because, it will reach beyond the surface of the skin, killing off the bacteria in the microcomedone.

Myth 12: Pimples heal faster when popped

On the contrary, popping pimples worsens the condition. It irritates the skin further, causing it to become inflamed from the germs in your finger and in many cases, also leave a scar behind. What’s more, you risk spreading bacteria to the surrounding area, aggravating your condition.

Myth 13: Only medication can truly treat acne

While some medications have been effective at curbing acne in some people, it is no guarantee that it will work for you.

There is no one size fits all with acne cure most of the time and it’s simply because the causes differ. Besides that, people have had some unpleasant side effects using these medications.

If you must use them, consult your doctor or dermatologist to set up a treatment plan designed for your condition after factors like your skin type and possible cause are considered. DO NOT SELF-MEDICATE!

Myth 14: Stress causes acne

While stress can worsen acne, it has not been proven to cause it. According to studies, when you’re stressed, the hormone cortisol increases in your blood. This hormone, in turn, stimulates your oil glands causing it to increase its oil production thereby making your skin more susceptible to acne.

Myth 15: Acne is caused by an underlying health issue

This is true for some people, but it’s not the case for many others. If you have acne, don’t assume the worst. Observe the severity, and have a dermatologist look at it if you suspect an underlying cause.

Myth 16: Sex causes acne

Sexual activity is associated with elevated levels of androgens and androgens have been shown to cause acne. However, there is really no evidence to show sex is a cause. Not every person with acne is sexually active in the first place.

If you’re unsure of your acne’s true cause or causes, consult your dermatologist. Understanding the cause takes you a step closer to finding the right treatment for you.

Myth 17: Frequent exfoliation cures acne

No doubt, skin exfoliation is an essential part of any skincare routine. It should however not be overdone because you heard it could eliminate your acne. Frequently having your skin undergo abrasive and harsh “treatments” such as exfoliation can lead to dryness, skin irritation and tenderness – all of which could exacerbate your condition.

Know other acne myths? Share them in the comments!

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A Curvier You: The Right Foods For Butt Growth




How can I get wider hips? How can I make my butt bigger? How do I increase my curves? These are just a few of the questions commonly asked by people looking to increase their butt size.

And yes, it is possible to increase your curves without surgery, pills, or butt pads. With nutrition and exercises for big butt, you’ll soon be on your way to a curvier rear. However, butt increase can take some time so, be patient and realistic with your expectations.

In this article, we’ll examine some of the best foods you can enjoy for a bigger, firmer and well-toned butt. For the best results, ensure you combine a good diet with the right glute activation techniques and exercises for butt growth.

Protein and the glutes

A high protein diet is crucial for butt growth. For one, our bodies consist mostly of protein and water, and how we turn out “shape-wise” can depend largely on our body’s protein levels. If you’re looking to grow your butt naturally with diet and exercise, you have to eat as much protein as your body needs. Probably more than you currently do today.

Thankfully, there are so many accessible and inexpensive protein sources you can include in your diet. And in this article, the protein sources we’ll list out are rich in clean, high-quality proteins and low saturated fats. All of which are important for your overall health even as you eat your way to a bigger butt.

These protein sources also boast important amino acids that are compatible with the cell components. When they are consumed, you’re generally healthier and with some exercises, those curves will surely come.

Balanced diet

While you need adequate amounts of top quality protein for butt growth, you need other nutrients. Carbohydrates, for example, is one nutrient you shouldn’t exclude from your diet in your quest to improve the butt muscle mass unless of course you are currently consuming too much of it.

Carbohydrate’s importance for cellular functions and as a source of energy for all activities cannot be overemphasized. Without the glucose from carbs, you’ll have no strength to think or workout. Plus, you need some fat on that butt!

So, include the essential oils and fats in your meals daily. They are vital for your overall wellbeing and muscular growth.

Drink enough water, aim for at least 1.5L of water per day.  No meal is truly balanced without water. Drink water and make green leafy vegetables and fruits a regular part of your diet.

Vitamins, minerals, and antioxidants can be derived from the foods on our list and they are essential for the role they play in our metabolism. These nutrients play a major role in influencing enzymes and hormones needed for digestion/assimilation of proteins/amino acids and in turn help in your quest for a bigger butt and wider hips.

Nuts and seeds are also beneficial foods for butt growth and should be a regular part of your diet.

Finally, avoid junk food for butt growth. While you need the fats and oils for your overall wellbeing and for the butt, you need to avoid getting them from junk food. They contain fats alright but usually the unhealthy kinds of fats and in excessive amounts.

If you’re looking to get a truly curvy body, you’ll need to make your own meals and enjoy it as well. This way, you’ll not only have control over your food’s content but you’ll also be able to select the right food needed by your body for the health benefits.

Foods for butt growth

Outlined below are foods you should include in your diet for a bigger, firmer and curvier derriere.


Avocados are rich in monounsaturated fats. This healthy fat contained in avocado is beneficial for the mass gain your backside needs. It is also rich potassium, fiber, amino acids and vitamins all of which are required for a bigger, curvier, and healthier butt.

You can enjoy avocado alone as a snack or combine with other healthy meals, the choice is yours. Just make sure you’re enjoying the goodness of this health-giving fruit.


The butt consists of muscles and one thing it requires to improve in mass is a good protein source. To increase your butt mass, you need to regularly enjoy a healthy serving of beans more than occasionally. Beans are good sources of plant protein and amino acids needed for building the butt muscle.

You may not be beans lover alright, but you really should try to take advantage of this protein source. Do it for your butt, it will thank you for it!

Sweet potato

One of the healthiest calorie sources, sweet potatoes can be instrumental for butt mass gain. If you’re looking to lose unhealthy stomach fat for a shapelier frame, this food is famed for that. For just the right fat on your rear and for an hourglass figure, include sweet potato in your diet.


Another healthy fat source you should consume, salmon is rich in omega-3 fatty acids among many others. You need the right kinds of fats for maximum butt gain and overall wellbeing. So, the next time you prepare your grocery list; don’t forget to include salmon in it.


Lentils are also great for improving butt mass. This nutrient-rich food can be combined with other healthy foods or enjoyed alone. It is also a great replacement for brown and white rice if you need to cut down on your carb intake. Lentils boast healthy butt-building properties and you should really take advantage of it.

In just one cup of cooked lentils, you get up 17 grams of protein and 40 grams of carbohydrates, two highly important nutrients for butt growth. One of the best things about lentils is the short amount of time it requires to cook. In just 15-20 minutes, you have a ready meal and on your way to a bigger rear.


Chicken is not only a favorite for many for its taste; it is white meat and contains several of the nutrients you need for butt growth including protein and amino acids. You want to avoid meats high in unhealthy fats and build those butt muscles the healthy way and thankfully chicken is a great replacement.

Cottage cheese

Cottage cheese is high in casein – the slow-digesting dairy protein essential for butt mass increase and strength. If cheese is already a regular part of your diet, then good, if it isn’t, you should consider including it.

Protein shakes

Unlike most solid foods that require some effort to eat/chew and also take time to break down and send absorbed by the muscles, protein shakes work super-fast.  You should consider adding highly nutritious shakes to your after-workout diet to aid in recovery and help you build the muscle mass.


Kale is packed with vitamins and minerals required to help boost your metabolism. Consuming kale in juice form or as a salad will help you shed fats in the wrong places, so you can finally build that curvy version of you and rock those skinny jeans with confidence.


Another great protein source, eggs are rich in protein and amino acids, two very important nutrients for butt growth. They can be enjoyed in breakfasts before your workout and can also be consumed at any other time. However, because eggs are also high in calories, you want to make sure you don’t eat too much of them.

You can limit your egg consumption to two eggs per serving especially if you already have other quality protein sources in your diet.


Vegetables should be a regular part of your butt growth diet. The fats and proteins are essential but vegetables like tomatoes are needed for truly balanced nutrition. To enhance the results of your butt workouts, your meals should consist mostly of a low-fat, high-protein and vitamin-rich diet.

Enjoy tomatoes as frequently as possible and in different forms; there are many tomato recipes you can try to make this vegetable a delight in your butt-building journey.

Oatmeal and fruit breakfast

An amazing breakfast option, this combination is low in fat and high in valuable nutrients that are needed for building the butt muscles after or before an intense butt workout session.


Quinoa is another nutrient-packed food on our list and can easily be a replacement for carb-rich grains such as white rice. In your butt-building journey and for your overall wellbeing, you want to stay away from as much processed foods as possible and stick with fresher options.


That said, these are just some of the foods you should include in your butt growth diet. There are many others; if it contains protein, antioxidants and not so high in fat, it should make your list. There are other factors you should look out for including their phytoestrogen/estrogen contents and these can be found in foods like soy and flaxseed.

Again, to see significant results, you need to combine a good diet with butt, hip and hamstring targeting exercises. Food, even the right ones can only do so much. Your help is required in terms of physical exercises to make the most of the diet.

Finally; be patient and set realistic goals!



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