Recently, the American Council on Exercise conducted a study to determine which exercises are best for toning the glutes and hamstrings. Good old squats and lunges were high on the list, but the top exercise for hamstring and glutes was the quadruped hip extension. What’s that, you ask? You’re about to find out. Read on and check out this quick quadruped hip extension series that can be done easily at home or in the gym.

Quadruped Hip Extension Series

You will do this entire series of three exercises with your right leg, and then repeat the whole thing with the left leg.

1. Begin on your hands and knees. Extend your right leg straight behind you, hovering your toes just off the floor. Lift your leg up so that it is level with your back, and lower down so that your toes are just off the floor. Don’t touch your right leg to the floor until you are finished with the set! Repeat 10 times.

2. Hold your right leg straight behind you, level with your back. Trying your best to keep your leg at the same height, bend your knee and draw your right foot in toward your butt. Then extend your leg straight again. Repeat 10 times.

3. Hold your right leg out behind you, bent at the knee. Now lift your leg up, as if you were going to put the sole of your foot on the ceiling, and lower down again. Repeat 10 times.

Repeat the full series with the left leg.

What I’m wearing: top by Zobha, pants by Soybu, shoes by New Balance

Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.

Yes, I know it’s the middle of winter. But that doesn’t mean you can’t dream of summer days, bikinis and short shorts! Better yet, you can skip the dangerous spring crash diets and desperate workouts by staying in shape and healthy during the cold winter months. These moves will help tone and sculpt your thighs, so you can show off those gorgeous legs with pride at the first opportunity.

1. Squats

I’ll be honest. Squats aren’t much fun. But they’re one of the best moves for toning your butt, upper thighs and abs. Start standing with your feet wider apart than your hips. Your toes should point straight forward. Engage your abs to support your lower back and keep it from arching. Bend your knees and squat down as low as you can go, then straighten up. Try to keep the motion smooth and fluid, and keep your weight back in your heels to really engage your butt and hamstrings. Do 30 squats, then lower down and hold at the bottom of your squat for 30 seconds.

2. Inner Thigh Lifts

Lie on your right side, supporting your head with your right hand. Cross your left leg over your right, placing your left foot on the floor in front of your right leg. Use your left hand to hold on to your left leg and keep it in place. Now lift your right leg a few inches off the ground and lower it again. Repeat 15 times. Now lift your right leg off the floor, and try to pulse it even higher 15 times, never lowering your leg all the way to the floor until you are finished. Repeat on the other side.

 3. Hip Abduction

Lie on your right side again, this time with both legs extended. Use your right hand to support your head and place your left hand on the ground in front of you for stabilization. Lift your left leg up into the air, then lower it again to meet your right leg. Lift your leg only as high as you can without allowing it to rotate outward – the inside of your left foot and leg should always remain facing the inside of your right foot and leg. Repeat 30 times on the first side, then repeat on the other side.

4. Single Leg Kicks

Lie on your stomach, placing your forearms on the ground. Engage your abs to lift your stomach off the floor and bring your back into alignment. You want to maintain this position the entire time – this is a workout in itself! Now bend your right knee, lifting your right foot off the ground and pulsing it toward your butt twice. Lower your right foot, and repeat the same motion with your left foot. Repeat this exercise (right and left) 30 times.

I just have to come right out and say it — 2011 is the Year of the Rear. Sure, some ladies like J.Lo have always been known for their fantastic behinds, but this year everywhere you turn people are fawning over curvaceous ladies like Kim Kardashian and Beyonce. So I’ve put together a quick, simple exercise series that will tone, shape and add you to the list of perfect posteriors in no time.

I used a yoga mat for these exercises, for a little extra padding under my hands and knees. If you don’t have a yoga mat, a towel or blanket will also work. Remember to keep your abs engaged as you do these exercises to support your lower back.

1. Straight Leg Lifts

Begin on your hands and knees. Extend one leg straight out behind you, and then lift it until it is in line with your torso. Gently and with control, lower your leg to the ground again. Repeat this move 10 times, and then keep that leg up in the air and move on to…

2. Knee Bends

Beginning with your leg off the floor and straight out behind you, bend your knee, bringing your heel toward your butt. Then extend your leg. Try to maintain the height of your leg as you do this. Repeat this exercise 10 times, and yup, you guessed, it keep that leg off the floor! It’s time to move on to…

3. Bent Knee Lifts

Resuming the lifted, bent knee position from the last exercise, keep your knee bent, but try to raise your leg toward the ceiling even more. Imagine that you are trying to make a footprint on the ceiling. Then return to the starting position, and repeat this move ten times.

After you have finished this entire series with one leg, switch legs and repeat the series. Then, repeat everything one more time on both legs. Before you know it, you might have paparazzi on your tail!

Whether you want one as big as Kim Kardashian’s or something more subtle like J-Lo’s (ok, it’s not that subtle, but in comparison…) I have the perfect plan for you. While squats and lunges are my quick go-to favorite, they can get a little boring. Here are some easy ways to spice up your workout routine.

1) Fire Hydrant

Called “fire hydrant” for obvious reasons, this move really tones all of those gluteus muscles. Begin on all fours, with your hands directly under your shoulders and knees under your hips. Keeping your right knee in a bent position, bring your leg away from your body and stop when it is hip height. Make sure your back is flat, tighten your abs and squeeze your booty every time you lift. It’ll give it that extra oomph! Aim for three sets of 15-20 reps on each side.

2) Leg Lifts

Stay in the same position as you were in for the fire hydrant. This time, extend your leg behind you, keeping it in a straight line and hip height. To perform the move, raise your leg a few inches above hip height and then lower back down. Keep your back as neutral as possible and squeeze your booty every time your raise your leg. Aim for three sets of 15-20 reps on each side.

What are you trying tone up this summer? Get up and get active – tweet me @jackelynho. I’ll be your personal trainer and help whip ya into shape!

Dear Mr. Thong Inventor,

I would like to preface this letter by saying that your work has made a large yet incredibly skimpy contribution to my adolescent years. And while I do believe in the nobleness of your cause, I am rather puzzled by the method to the madness of such an invention. As I hold up the tiny piece of fabric that is my underwear, several questions come to mind, such as:

Which came first: The thong, or “The Thong Song”?
The first time I heard The Thong Song, I was 11-years-old. Try explaining to a sixth grader, still under-clad with flower-print Hanes granny panties, the concept of a thong. Watching a leprechaun of a man do cartwheels on the beach doesn’t really do that good of a job of explaining the exact science behind the thong. In fact, I’m pretty sure I thought he was singing about summertime footwear up until 2001, when I realized I needed to wear this contraption to be socially acceptable.

Where the devil did you get this genius idea?
Was it a public service project? Did you see one too many VPLs (Visible Panty Lines, for you not-in-the-knows) and proclaim “I’ve had it! I’m inventing buttless underwear!” To you, Mr. Thong Inventor, going commando just wasn’t an option. Now that point I can understand, as I probably have not washed my jeans since the opening night of “Sex and the City.” And who really likes walking around with that, “I’m wearing the pant equivalent of dirty underwear” feeling all day? Yeah, neither do I. So really, Mr. T.I, you were the answer to my laundry-lazy, VPL-phobic prayers.

How the hell did you get it to catch on?
No seriously. It takes pure skill to get a woman to try on a permanent wedgie, let alone make it a long lasting trend in the sexy lingerie industry. Think about it: it’s a tiny scrap of cotton, satin, silk, or pearls (hey, I dunno what kinda stuff you’re into…) that is designed to chill between your butt cheeks all day. But women still go crazy for them! They even tease other women that don’t wear their underwear up their ass.

I remember my friend Emilie was the first of our 8th grade “group” to wear a thong. She finally caved in after much ridicule from her older sister regarding a tragically obvious VPL in a tacky polyester skirt (honestly, can you blame the older sis?). The day of her thong debut, she literally screamed in agony every time she bent down to open her locker. Even after witnessing her shriek six times before the end of third period, I still thought “Man, I gotta get me one of those!”

Even now, as a “mature” college girl, I will not be caught dead touching a pair of grannies, let alone wearing them during a hook up. You didn’t just sell them to the women of the world, you fooled guys into thinking they were the sexiest form of underwear. Yeah, I get the whole “more is better” thing when it comes to women’s asses, but that still doesn’t really explain to me why butt floss is an attractive option. You must have had to have some pretty solid endorsements to sell this baby to the masses. In this case, I think this product would even be a toughie for the OxyClean man (and that’s saying something – that guy could get me to buy anything). Was Sisqo dancing around a few lubed up beach babes really all it took?

Please find time in your busy pants-dropping schedule to get back to me as soon as possible. Seriously, we need to talk. I have a great idea for an invisible lingerie line that could really use a boost…

Yours truly,
Miss Thong Investor

[This story was originally posted by Elizabeth - UC Berkeley]

Likey? Don’t worry, there are plenty more faves where this came from.

Unless you consider yourself “a runner,” (you know who you are) running can kind of suck. A lot. Sometimes it feels great to feel the wind through your hair and know that you left the equivalent of a 5K in the dust, no sweat. Other times, you barely make it to the end of your block before thoughts of turning home to the comfort and safety of your couch and DVR creep into your head.

And then there’s the whole debate over whether running on a treadmill is the same as running outdoors. Some “runners” will swear up and down that running on a treadmill is inferior to running outside, belittling the 3 miles on the treadmill that you just called your workout as not as hard, not as fast, or not as long as the treadmill said.

Well, here’s your chance to put those people in their place. Studies have proven that treadmill running is just as hard (and good for you) as running outside! Yayyyy! For better or worse, the treadmill and the great outdoors will burn your booty just the same when running is the name of the game.

Although they’ve proven that running on a treadmill is just as good of a workout as running outside, we all know that there are still huge differences in the two! Sure, you can listen to your iPod in both situations, but only inside can you balance Cosmo on the magazine rack in front of you while Britney’s “3″ keeps you working.

Most people have a preference for one or the other, but if you’re unsure of which location is better for you, here are the pros and cons of both:

Running Outdoors:
When you run outside you get lots of fresh air, pretty scenery, and the thrill of exploring new routes. Lovely. But you’re also more at risk for being injured (either instantly by tripping and falling, or later on due to the effect of  the hard roads on your joints) or being attacked. Plus, it’s not always easy to gauge your speed or distance. Oh, and sometimes, the weather can suck.

If you do choose to run outside, you should wear bright and reflective colors, run in well-lit and populated areas, and carry your cell phone with you if possible. (This is one more reason I love my iPhone so much – iPod and phone!! Woooo!).

Running on the Treadmill:
Like I said, magazine reading material is a perk, and when on the treadmill you can see your speed, distance and time all right in front of you. I don’t know about you, but that forces me to push myself a little harder – to run a little faster and further. But while that’s a major perk to gym running, there is the nasty truth that gyms are germy! And crowded – you don’t want to spend your precious time waiting in line to get in a 5 mile run. And let us not forget that the treadmill can be BORING; even if there’s a TV on that badboy, it gets old running in place after awhile.

Both options have their goods and their bads, but wherever you choose to run, it’s the right choice. Running – either indoors or out – is a great form of cardio. The most important thing you can do is find out which works better for you and stick with it. And the second most important thing you can do is add some Miley to your running playlist. She’ll definitely pick you up when you’re feeling down and out and too tired to move on.

]]> http://collegecandy.com/2009/11/30/body-blog-indoor-vs-outdoor-running/feed/ 18 Samantha - UC Santa Barbara girl-on-treadmill-1 RunningCert0108EvaT copy http://collegecandy.com/2009/04/17/wtf-friday-tp-in-the-bung-hole/ http://collegecandy.com/2009/04/17/wtf-friday-tp-in-the-bung-hole/#comments Fri, 17 Apr 2009 17:00:18 +0000 CC Staff http://collegecandy.com/?p=27472 ]]>

Oh, this toilet paper 100% recycled? Well that’s good! Yay earth! Because that is surely what I’m noticing as I’m pulling my TP out of some mystery man’s butt. (Editor’s Note: I never thought I’d see those words in a sentence on this site.)

I have no words. None.
Ok, maybe one: EW.

]]> http://collegecandy.com/2009/04/17/wtf-friday-tp-in-the-bung-hole/feed/ 3 ccandystaff wtf2 http://collegecandy.com/2009/02/26/the-best-swimsuits-out-there/ http://collegecandy.com/2009/02/26/the-best-swimsuits-out-there/#comments Thu, 26 Feb 2009 21:39:37 +0000 Kari- Florida State http://www.collegecandy.com/body/17117 My obsession with bathing suits started a very long time ago. I still remember begging my mom for something new and neon every time we went to Target. Pool parties were better than Christmas, and I used to don a bikini to help Mom and Daddy wash the dishes (true story.) And then I grew boobs. And butt. And self-consciousness. Suddenly, the joy of putting on a bathing suit and eagerly anticipating super soakers, sprinklers, sand castles and snorkeling fins …

My obsession with bathing suits started a very long time ago. I still remember begging my mom for something new and neon every time we went to Target. Pool parties were better than Christmas, and I used to don a bikini to help Mom and Daddy wash the dishes (true story.) And then I grew boobs. And butt. And self-consciousness. Suddenly, the joy of putting on a bathing suit and eagerly anticipating super soakers, sprinklers, sand castles and snorkeling fins turned into anxiety about love handles, saggy elastic, way too much rear exposure and the horrors of anything that jiggles.

Well that’s bulls**t.

Bathing suits are supposed to be fun, flirty and cute. We wear them when we’re supposed to be having fun, not stressing because we’re not as surgically enhanced as the girl next to us or investing in last minute sarongs. With Spring Break steadfastly approaching, it’s time to check out the best bathing suits out there and re-vamp our ideas about swimsuit shopping.

So grab a trusted and honest friend, remove the necessary body hair and spray tan yourself silly (it seriously helps in dressing room fluorescents) and let’s shop.

Best Budget (And no one will know it!)

Old Navy’s Smocked Paisley Bikini

Remember those days when you wouldn’t be caught dead without your neon Old Navy Fleece jacket and every time you walked into Old Navy you had to buy 5 pairs of flip flops? Remember those really cheery Old navy commercials with everyone dancing? Well Old navy is awesome again (even though I was still shopping there when it wasn’t…those flip flops kick ass!) and all the proof you need is in their swimwear collection. This cobalt blue string bikini looks like you plucked it straight out of a Mediterranean boutique instead of your local Old Navy, and no one will be the wiser that you spent less than 50 bucks on the whole thing. You can shop by pattern, cut or mix and match, and every.single.piece. is under $20.

Best Bust Creators

Victoria’s Secret MiracleBra Swimsuits

Any of the tops offered by the MiracleBra line are bound to enhance whatever you’ve got up top. The suits all come in a ton of different cuts, colors and patterns, so the possibilities are endless when you’re creating your ideal bikini. (Bonus: seriously smaller chance that anyone on the beach will be wearing the same suit as you). Even if you want to be seriously sexy up top, you can keep it conservative on the bottom thanks to VS’s separates. This top is my favorite, mostly because it’s wireless, and if my PC doesn’t have wires, I personally believe my boobs shouldn’t either. Because it’s all cloth, the top is way more comfortable and definitely won’t get bent out of shape after some intense volleyball.

Bikini (F)or (large)Bust!

BECCA’s Expedition Halter

If you are well endowed when it comes to mammary issues, then you know how hard it is to find a decent fitting AND cute swimsuit. Enter BECCA by Rebecca Virtue. In almost every single pattern or style, the brand offers a D and/or DD cup size. Join in now: hallelujah! I love this geometric pattern because it is a) very cool and b) draws the eye in a diagonal direction, therefore (visually) cutting your boob in half (I said visually, ladies.) The cool coral, black and teal enameled brooch in the middle ties the funky pattern perfectly together, and the thick halter straps provide maximum support without underwire. Perfection.

Best One Piece

Venus’s South Beach Monokini

For the ultimate combo of chic and sexy, cut-out one pieces are the way to go. The cut-outs shave inches off of your waist by drawing your eye inward, and I love that the halter top isn’t so skimpy that the fabric will fall out of place if you move. In black, this suit begs you to wear it with heels, a floppy hat and huge sunglasses while you call everyone “dahling,” but all the other colors and patterns are so much fun that you might just want to buy two (and at $34 a pop, why the hell shouldn’t you?).

Best Itty-Bitty Bikini

Victoria’s Secret VerySexy Jeweled Orchid

All yellow polka dots aside, if you’ve been busting your butt at the gym since before SB09 was just a twinkle in your eye, show off your hard work in one of these. The maroon color is gorgeous on just about any skintone and the orchid accents are beautiful. They also allow you to look hot and fashionable on the beach without adding accessories that will probably end up broken, lost, or in the pocket of someone with a metal detector. The tiny triangle top gives you free reign over just how much cleavage you want to show and the low rise/high cut bottoms will leave very little to the imagination. If you’ve got the body to rock this bikini then work it!

Best splurge

Betsey Johnson’s Unforgettable Bikini with Swim Skirt

Not going anywhere for Spring Break? Then reward yourself for not blowing 6 months salary in one week (those margaritas add up!) and splurge on this. When I first saw this suit, my mind went into cuteness overload. Baby yellow? Yes, please. Floral detail on a classically feminine cut? OMG bikini heaven. This design also comes in a triangle or halter top , and tie or Brazilian bottoms (and yes, they all have the adorable rose detailing). Leave it to Betsey Johnson to create a perfect blend of retro glam, soft colors and hardcore sexiness…and turn it into a swimsuit.

Best Body Makeover

Miraclesuit’s Barcelona Bandeau

Ok, so I know the idea of a Miraclesuit sounds like something your Mom bought recently, but trust me when I say it truly is a MIRACLE. The extreme amount of spandex in this suit allows it to suck in, flatten, push up and shape pretty much any area on your body that makes you uncomfortable. The retro-bandeau style reminds me so much of pin-up girl suits, and they make the most of curves instead of trying to squeeze them into an ill-fitting suit.

Best All Around

BECCA by Rebecca Virtue.

Whenever I go to buy a new swimsuit, Becca’s collection is always the first one I check out. Her styles are always fabulous and fun, and there’s a cut for however–ahem—confident I’m feeling about strutting around in glorified underwear. And she never disappoints. A native Californian, Rebecca Virtue knows her beachwear. She believes in working with the natural shape of our bodies to create beautiful swimwear for everyone. All of her suits are designed with pretty detailing, gorgeous colors, cool combinations of fabrics (including soy!) and are meant to fit you flawlessly. And the best part? These suits last. I bought my first Becca suit when I was 15 and still wear it to this day without any saggy fabric or stretched out elastic—definitely worth it. You can check out her whole 2009 collection at her official website.

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During a week we devoted to the Eating Disorder epidemic, we feel it is important to stop hating on ourseles and, instead, focus on the extraordinary things we have to offer. So, we asked the CollegeCandy writers what they loved about themselves and it looks like we have some pretty fantastic writers.

What is your favorite thing about yourself?

Amanda – Wagner: I love my ability to laugh at myself. I think its important not to take yourself too seriously and try to just laugh at all the crazy in your life. And, of course, I always have a good story to tell because if that.

Brithny – Duke: I love how I am an ABC- American Born Chinese. It’s given me more opportunities and experiences than I could ever hope for.

Leah – Ryerson University: I love my body as a whole.  I wouldn’t change one thing about it.

Alex – Lakehead University:  My smile and laugh. I snort and usually other people laugh at my laugh, so I get people smiling.

Donnette – Manhattanville College: My confidence.  I am tall and thin and have been judged unfairly because of the way I look, but I take it all in stride.  I do not allow the things people say to bring me down.

John – UConn: My twelve-foot stature, cast-iron beard, x-ray laser vision and the jetpack installed in my butt. Also, I have a gun that launches live wolves.

Liza M – Puget Sound: Definitely my nose. It’s cute and tiny. Totally button nose status!Kari – FSU: I love my natural ringlets…even though I’ve spent too many years and way too much money damaging them straight.

Lauren – University of Michigan: My lips…and the witty and fantastic things that come out of them.

Thu – USC: My sense of humor. I love laughing and making others laugh.

Liza – Grove City College: I love my belly!  It used to be really flat, but now I have a little pooch (probably from booze) and I’m in love with my little mini-beer belly.

Sara C- Fordham: My favorite personal trait is that I will speak my mind without worrying what other people will think. I am comfortable with myself and I know I have friends who love me for who I am and not who I try to be

Elizabeth – Berkeley: My smile; it took 8 years and 2 round of braces to get these pearly whites!

Sarabeth – University of Texas: I love my blue eyes. Everyone always asks if they’re colored contacts!

Kelly – UMass: My laugh. I snort. It’s a crowd pleaser.

Elise – Stanford: I give great advice, despite needing quite a bit of it myself.

Donyae – University of Maryland: I have an awesome hourglass figure. People pay to have boobs that look like mine, so what if my stomach is a little pouchy?

Erica – Kent State: I love being short (4’10″). Sure, it makes certain things complicated (like, when you have a boyfriend who is 6’5″…use your imagination), but for the most part I love being teeny tiny.

K – GWU: Definitely the butt, didn’t use to have junk in the trunk and now that I do, I like to work it.

Jess T – Columbia University: I love my smile, and the fact that I genuinely do it so often.

Carly – Grinnell: I like my quirkiness. It makes me feel happy.

Nothing says “tasty” like a giant butt-shaped lollipop. Mmmm!