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Lift weights, squats, deadlifts, lunges, glute raises. reddit xxfitness has a lot of tips specifically for ladies
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Unfortunately there is nothing that will specifically target the one spot, it's a whole body thing.
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Your hips do not need to push back for the high-bar style of squat you are doing. Start the squat by breaking at the knees and pretty much drop your butt straight down. As it has been pointed out, the weight looks like it is shifting forward as you drive out from the bottom and you end up on your toes more than the heel…
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You won't get very far on a 1200 cal/day diet and lifting heavy. Save yourself the frustration and eat at least your TDEE. If you really want to add muscle, you will have to actually eat at a surplus. You can do it at TDEE or a slight deficit but at a much slower rate. Pick your desired path. SL and the other linear…
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You do realize that the calories/gram from protein is equal to carbs, approximately 4 cal/g
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It would be better to increase your weights through your sets and limit the number of sets since the shoulders are are a relatively small muscle group to perform work sets on. If you look up a typical barbell set like Stronglifts, you do 2 sets of 5 with and empty 45lb bar as warm up sets then the 5 sets of 5 with 90lbs.…
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And some flooring material so you don't wreck your floor or your weights. Heavy rubber (aka horse) mats. I use the cheap interlocking kind you get a Walmart, although they are probably a bit too soft
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As Rippetoe says in his book Starting Strengh, which is similar to SL, if you substitute dumbell exercises for barbell, then "you are not doing the program". You can follow the concept of SL/SS with dumbells but the linear progression (overlaoding) is difficult and the exercises are not the same.
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+1 on this. For the price of a membership you can get your own rack, barbell, weights. All you need is a bit of space, about 35-40 sq feet
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For specific uses, check out SpiderTech as well.
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They have been quite responsive when I have had support questions
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Another vote for rack + barbells. Also look into getting a book about basic strength training like Mark Ripptoe's Starting Strength or Mehdi's 5x5 Stronglifts - there are many variations of the progressive overloading using compound exercises which will explain why barbell exercise are much better overall for you than…
