Best products from r/StrongCurves

I have this brand of fabric bands in a large and a medium and I LOVE them. Eventually I might get a small as well but for now the 2 I have are great. It depends on what exercise I’m doing but I like having the stronger band on some and the bigger on others. They help me tremendously with glute activation! It also depends on the size of your thighs... I’m a size 10 in pants with a little bigger thighs and these fit comfortably. Also I’ve seen most people wearing the glute loop low nearer their knees but with certain exercises I place mine a bit higher on the thighs. It’s one of those things you just have to try out and feel for yourself what works. Sport2People Exercise Band for Legs and Butt with Free 4-Week Booty Workout Program - Fabric Resistance Loop Bands Set for Strength Training, Home Gym, Fitness (Dark Purple L) https://www.amazon.com/dp/B07D2LFST2/ref=cm_sw_r_cp_api_i_51joDbJJFDJ05

Also, if you don’t go with this brand I think any with a similar design (fabric not rubber band style) are probably good. I see some promo codes there on the listing depending on if you’re buying one or more so be sure and check that out

Both of my recommendations are for later in BB, but you might want to get a pair of barbell collars later in the program, for making sure that your plates stay secure on the barbell. A lot of gyms have the metal clips that you have to squeeze in order to open them onto the barbell, which requires a lot of grip strength. I’ve also found that the clips/collars at my gym go missing all the time, so it’s easier to save myself the hassle and keep a pair in my gym bag.

I also love this squat bar pad . As the title suggests, it’s for use while squatting, but I also find it to be useful for keeping the bar from digging into my hips during hip thrusts.

As for running, I own a FlipBelt and love it. It’s basically a giant tube of fabric that you can fit anything in (I usually have a debit card, metrocard, ID, my keys, an iPhone 8 Plus and a 16 oz bottle of water) and it holds it tight to your body so nothing jiggles when you run. It doesn’t ride up or fall down, either.

Wow, yea don't be... it's like the #1 biological sign of fertility and sexiness in women. Something like 98% of cover models have your measurements, my girlfriend has those measurements and my friends are always like man your girl is sooooooo hot. Hahaha, you sound like me - I'm a 6'3 guy and i always used to be insecure about being "too tall" lol.... the things we tell ourselves. Enjoy!

----- Also side note, i saw your other post where you said your Dexa scan is 32% bodyfat. ZERO chance, you look great and those things are so inaccurate. I workout and eat amazing, have abs and my dexa came back as almost obese. Get one of these https://www.amazon.com/Omron-HBF-306C-Handheld-Body-Monitor/dp/B000FYZMYK/ref=sr_1_fkmr0_1_a_it?ie=UTF8&qid=1536171049&sr=8-1-fkmr0&keywords=omron+bodyfat+tester

Test yourself every morning for a week when you first wake up, whatever the average is will probably be within 2% of your actual bodyfat.

Also, if you are trying to gain curves and get rid of fat you need to be lifting heavy weights. Deadlifts and Squats. If you eat at a deficit without lifting you will just get skinnyfat which is no fun.

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I also have a 27 in waist but a 45 in hip, jeans with stretch are amazing, but it's still hard to find ones that fit, I just bought three levis that fit really well in a size 8

Signature by Levi Strauss & Co Women's Totally Shaping Skinny Jeans, Gala, 8 ... https://www.amazon.com/dp/B01H3EE7L8/ref=cm_sw_r_tw_dp_U_x_tY.uDbHD1JH7Z

I also have a few from fashion nova because they were cheap and stretchy, but the three jeans I bought in the same size, two of them fit and one is a little too tight, so their sizing isn't super accurate

then some other ones from amazon, but have a super high waist, I'm 5'8" and they are still very high on me, I bought a size large

Super High Waisted Stretchy Skinny Jeans in White SOHO GLAM https://www.amazon.com/dp/B01E6FV9IQ/ref=cm_sw_r_tw_dp_U_x_I1.uDbY4SWMY0

Hi there!

Have you picked up the Strong Curves book yet? If not, that will be a good place for you to start. The book answers pretty much all of your questions for you and gives you a 3- or 4-times a week workout schedule that takes the thought out of "how often should I do x, y, or z?" as well as tips on what to do about calories and nutrition. The program includes upper body workouts for your arms, shoulders, and core. On active rest days (2-3 times per week on the program,) you can do any kind of cardio training such as HIIT, jogging, walking, or yoga. So if you like cardio, you can do it then. Personally, I like yoga to help keep the muscles limber as they grow.

In short for calories, you have three options:

• Cut: eat 100-200 less calories than your maintenance. You will build less muscle but lose more fat.
  
• Bulk: eat 100-200 more calories than your maintenance amount. You will build more muscle but also gain some fat. Many people do cut/bulk cycles to first gain muscle, then lose fat, etc.
  
• Recomposition: eat your maintenance amount of calories with high levels of protein. Your body will build muscle and lose fat at the same time, but likely more slowly.
  
  More information about general fitness tips is available at the great guides at r/xxfitness.
  
  If you have never done any strength training before, especially with free weights, getting a personal trainer is helpful to get started. But since you're not able to do that, google each movement on Youtube to watch proper form so you don't hurt yourself. Each movement is also described in the book.

Lol yeah some of the exercises I've seen recommended are so complicated and not even effective. Especially on Insta, I feel like fitness bloggers are just trying to add variety to their feed. You'll find better exercises if you search "exercises for gluteus minimus and gluteus medius" which are the two muscles that you're trying to target.

Unfortunately I don't have any before and after photos. My hips (measured around the fullest part of my butt and across my dips) did grow from 39" to nearly 41" while remaining the same weight (lost fat, gained muscle). I still have dips but they don't bother me like before. I don't remember how long this took, maybe 6 months of heavy workouts 2-6 times a week (I wasn't very consistent lol) but I wasn't keeping track so take this with a grain of salt.

If you're going to do squats, using a band will help target your dips. Bands are also an effective and affordable way to add resistance to other exercises like leg lifts and clamshells. See link --> Gluteus Medius Exercises. I bought these booty bands because they're a thick spandex fabric and won't roll up or snap and I had outgrown the resistance provided by traditional rubber bands. The fabric bands aren't perfect for everything, but for the price I feel like they get the job done during squats, hip thrusts/bridges, clamshells, leg lifts, etc. Traditional rubber bands will be a better option for use on ankles and arms, if you require less resistance, or more range of movement like during lunges (as shown in the link above). If you can afford it, purchasing both types should cover all the bases.

I have Rheumatoid Arthritis, so I also sometimes have fatigue issues and hand joint pain. I wouldn’t say I’ve been following the strong curves program for a while now, but I definitely do the exercises in the book (but you can find them elsewhere online too).

I also have a glute imbalance, and this has helped me more than 6 months of physical therapy did. I mainly do the activation exercises, glute bridges, hip thrusts, good mornings, Bulgarian split squats, Romanian dead lifts, clamshells, side lying abductions, and core exercise. Not all in one day, I’ll usually do 3-4 after warming up with the activation exercises or some rowing if my hands are feeling good. It will take me about 20-30 minutes total.

I also do 15-30 minutes of restorative yoga daily with an emphasis on hip opening through the (free) Down Dog app. That really helps me the most, and I highly recommend yoga, but if it’s not for you, definitely at least a good stretching routine.

Brett is releasing a new book in a couple weeks called The Glute Lab so maybe hold out for that if you can.

Best of luck to you! I know working out with health issues is a bitch, and a lot of time I just would rather lay in bed, but keeping strong, flexible, and active has really helped my condition.

Edit: some missing words

I discovered this sub a minute ago, so I can't speak to any of the programs followed here, but I'll share what's been working for me so far (27/f/5'9"/CW:163lbs):

• I tend to eat a lot at night, but not much during the day and was never one to eat a breakfast, so I started doing intermittent fasting after realizing I was already fasting for about 12 hours a day. Since the end of last year I've lost 35lbs, but I started my fasting sometime in March. If I was someone that normally ate throughout the day I would opt for smaller meals/snacks that are consumed frequently. On average I would say I consume 1400-1700 calories a day.
  
  
• I walk on my lunches, which helps add some steps to the minimal amount I get walking to and from the train/work/my apartment. Google Fit helps me track how many steps, miles, etc. but I don't think about it too much.
  
  
• I bought a little stepper machine for my apartment, because, although I've had a gym membership for a year and a half, I seem to rarely make it to the gym itself. Seeing it in my apartment makes me want to hop on and use it, which also happened with my pull-up bar. I always find excuses to not make it to the gym (not enough time, no clean workout clothes, etc) so it's nice to have something in my home that prompts me to do a quick 100 steps or a pull up here and there.
  
  I'm still trying to figure things out but I'm over halfway to my weight loss goal (I nearly hit 200lbs last year and want to get back down to 135lbs). Hopefully my methods can be of some help :)

Here's how I might sub this:

• One arm db rows - same as usual, just find an alternate object for weight that's easy to hang on to. Otherwise look in the horizontal pull section in the index. Most of those require some sort of resistance band.
  
  
• Bb bench presses - same as the row, find good objects for dumbbells or sub for something in the horizontal press section. Lots of push up variations require no equipment.
  
  
• Db deadlifts - same as the others, household objects as weights, otherwise look in the hip dominant section. Most if not all of these require weights though, but for the most part it's dumb weight you can hand from your hands. Suitcases, jugs, bags, etc.
  
  
• Lat pulldowns - this has been the toughest one for me to work out at home. Most exercises require equipment. I've used a heavy resistance band that can attach over the door.
  
  
• Db military presses - alternative weights or check the vertical press section. There's a bodyweight exercise called pike push-up in that section. I've never tried it though.
  
  
• Bw 45 degree back extensions - Your bed suggestion will probably work, as long as the surface is firm. You may need to try a couple of surfaces. I use a ball at home.
  
  
• Seated row - I've used resistance bands for this. Check the horizontal pull section.
  
  
• Db incline press - I swapped back to the bench press with alternative weights, but check the horizontal press section.
  
  
• Rope horizontal chops - I swapped to the band anti-rotation hold with a resistance band but there are a bunch of bodyweight alternatives in the lateral/rotary core section.
  
  
  Here's a link to the kind of resistance bands I mean. These aren't the ones I have, and you'll have to look at what weight you need but they can be attached to various things like doors very easily.
  
  BalanceFrom Heavy Duty Premium Resistance Band Kit with Improved Safe Door Anchor, Ankle Strap and Carrying Case https://www.amazon.com/dp/B00GF0KODM/ref=cm_sw_r_other_awd_fFmEwb0MC3XNE
  
  Hope this helps!

YES! these
I think I've already recommended them once on this sub. I use them anytime I can't get to my gym, and they will give you a BURN.
There's an awesome door attachment that lets you replicate a cable machine :)

Hi! Everyone is talking about this book by Bret Contreras. It's a great resource for everything you need to know and also has a workout routine designed for those that don't have access to a gym!

You can also find a TON of articles Bret has written on his website. I also follow him on instagram, he posts regularly and I find it helps to keep me motivated.

Hope this helps!

I just bough these and I'm happy they came in three pack. Sometimes I want more resistance for side stepping and sometimes I want less. I think if they were thicker like the loop I would like them more, but I like them enough :)

https://www.amazon.com/gp/product/B07B9NXNK8/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

It does. Strong Curves is a book. Many of the exercises can be found by googling and/or spreadsheets other users have created to track their workouts. In fact, googling Strong Curves workout template should yield a link to the website where Bret (the author) offers the spreadsheets for free. Then its just some googling...

A lot of people find they once they've started, they want to read the book. And we always recommend it. (But it is entirely possible to do the program without it)

I have a feeling the pillow and coffee table are a large part of your issue! I've also found 4 risers to be the correct height for me. I make sure my back isn't too high on it, around shoulder blade area. I put a gym mat over the step/risers to make it soft. Look forward the whole time rather than up at the ceiling. These bar cushions are great- https://www.amazon.com/dp/B01CJHDTV8/ref=twister_B07FF6S86T?_encoding=UTF8&psc=1

I use the Iron Bull Squat Pad from Amazon it’s super durable and comfortable!

Blasphemy! You'll learn to love them. Like someone else said, use a bar wrap.

You can get the kindle version of the book on amazon for $9.99, and read it on your phone/tablet

https://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=

Good luck

My gym's barbell pads are so worn, I ended up buying my own!
I purchased this and I've had it for two years, using it two - three times a week! It's still in great shape.

I have had this happen to me (although I haven't had the lingering tingling after) as well. I can definitely see it causing that, though. Getting a barbell pad like this one basically stopped it from happening for me. You need the cushion to take the compression off that area.

OP, it's time for you to invest in a memory foam mattress topper. i just wondered why i never felt that my butt made my sleep uncomfortable and realized i've been sleeping on memory foam since fourth grade.

i put a foam on top of a board like this https://smile.amazon.com/Zinus-Assembly-Quick-Bunkie-Replacement/dp/B072HTRVM1/ref=sr_1_8?ie=UTF8&qid=1526169463&sr=8-8&keywords=bed+board with no mattress. it's good if you like firm beds

I picked mine up at Barnes and Noble but you can find it online too. Here's the book on Amazon: https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642

I have these (which tbh I bought b/c of a Whitney Simmons YouTube video...) and they're perfect. I couldn't switch back to the latex ones - the rolling drove me nuts.

https://www.amazon.com/Strong-Curves-Womans-Building-Better-ebook/dp/B00C4XI0QM/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1556158064&sr=8-1

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The Kindle version!

Strong Curves - Amazon.com

http://smile.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642/ref=sr_1_1?ie=UTF8&qid=1464120120&sr=8-1&keywords=strong+curves#reader_1936608642

https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642

Yes

The newest version of this book was released in September 2019, so I am guessing there is quite a bit of new content.