Your glutes are one of the most important muscles in your body. They support your pelvis, knee and spine when standing on one leg. If you want to build strong, lean glutes, it's essential to train them regularly. Thankfully, there are some simple exercises you can do at home or in the gym that will yield great results. 1. Lying Leg Raises Men's Health Fitness Director BJ Gaddour recommends performing leg raise exercises, also known as lying leg lifts or straight leg raises, as a bodyweight exercise to strengthen your gluteus and improve balance and core strength. Start this exercise by lying on your back with your legs extended in front of you and hands supporting under your glutes for support. Start lifting your legs up straight towards the ceiling while maintaining flexed abs throughout the movement. Once you're finished, slowly lower your legs back to the starting position and repeat for a set number of reps. This exercise works your abdominal muscles while a...

Is Coconut Water Actually the Hydration Hero It Claims to Be?  We all know the struggle of trying to stay hydrated. Water is great and all, but sometimes it’s, well… boring. That’s when we start eyeing other options—sparkling water, sports drinks, and that trendy alternative flooding social media feeds: coconut water. It’s been hyped as nature’s sports drink, a hangover cure, and even a coffee mix-in. But does it actually do a better job at hydration than regular water? Or is it just a fancy way to make your wallet sweat? Let’s dive in. What Actually Makes a Drink Hydrating? Before we start crowning coconut water as the king of hydration, let’s talk about what makes a drink truly hydrating. A study published in the American Journal of Clinical Nutrition found that hydration depends on two key things: Total volume – The more liquid you drink, the more hydrated you’ll be. (Shocking, right?) Nutrient composition – Beverages with small amounts of carbohydrates, protei...

5 Sneaky Signs Your Diet Isn’t as Healthy as You Think  (And How to Fix It)  Let’s be honest—most of us think we’re eating a balanced diet. You toss some spinach in your smoothie, grab a protein bar, and drink some water (coffee counts, right?). But what if your diet isn’t as well-rounded as you believe? A recent survey revealed surprising gaps in people’s understanding of nutrition. So, if you’re feeling sluggish, bloated, or just a little off, your diet might be the culprit. Here are five subtle signs your nutrition needs a tune-up—and simple ways to fix it. 1. You’re Always Tired (Even After Coffee #3) If you’re constantly running on fumes, your body might be missing key nutrients like protein, iron, or essential vitamins. A major energy thief? Not eating enough calories or the right nutrients. The Fix: Load up on lean proteins (chicken, beans, eggs) and iron-rich foods (spinach, lentils, seafood). Pair iron sources with vitamin C (like squeezing lemon on ...