A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.
If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.
As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.
Here is a list of exercises to tighten, tone and sculpt the butt:
http://www.shapefit.com/training.html#6
Some tips to keep in mind:
2. Keep a straight back, do not arch!
3. Keep your head and chest up.
4. Never let the knee of your front leg go past your toes.
5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
The world and our selves evolve and exist in a... Read More
The last seven years, or so, at the Tour de... Read More
It's a given that effective weight loss is much more... Read More
Sometimes following a fitness program or workout schedule is not... Read More
There is hardly a week that passes without an article... Read More
A very important aspect in really finding out if you're... Read More
A question I am frequently asked by females is, "What... Read More
One of the fundamental principles of exercise prescription, specifically resistance... Read More
1. The 'Chew Then Crunch' MythCrunches are good exercises for... Read More
Warm upWarming up before exercising has physiological and psychological benefits.... Read More
When designing an aerobic or strength training exercise program, fitness... Read More
Different Health Problems generally do not allow us to do... Read More
"Stress is when you wake up screaming and you realize... Read More
So you've begun an exercise program to get in shape... Read More
If you're like me, the quest to be in shape,... Read More
Do you remember when our parents used to yell at... Read More
Hiring a personal trainer can be a significant investment ?... Read More
If you want a good night, then avoid two of... Read More
For many years exercise science has perpetuated the concept of... Read More
Building those impressively sleek shoulders takes a great deal of... Read More
The Purposeful Primitive approach to the art and science of... Read More
This is a list of ten common mistakes made during... Read More
There are hundreds of different programs for professional triathlon training... Read More
Those of you that have either completed a one-on-one program,... Read More
Moms don't have the time or desire to mess around... Read More
It's almost impossible to turn on the television or open... Read More
Top Trainers share their secrets to getting slim, toned and... Read More
Making exercise a priority is a challenge for everyone. And... Read More
I cannot imagine that there is anyone past the age... Read More
The abdominal muscles are essential for maintaining good posture and... Read More
My name is Greg Ryan. I am a fitness expert,... Read More
Is tennis good for you?Absolutely - tennis is a gentle... Read More
Recent studies have shown that exercise may acually help people... Read More
One out of five American kids is obese and the... Read More
Humans are habitual. They strive on routine and rituals. While... Read More
If you're like most people, finding time for exercise... Read More
The abdominal muscles are essential for maintaining good posture and... Read More
When we usually think of treadmills, we tend to think... Read More
When you decide to exercise, try to really stick to... Read More
People with arthritis should exercise ? but they need to... Read More
People walking regularly for exercise often walk for more than... Read More
Are there flat tummy exercises that are the best for... Read More
Warm upWarming up before exercising has physiological and psychological benefits.... Read More
What do you want to get out of the exercise... Read More
My name is Greg Ryan. I am a fitness expert,... Read More
When I get finished teaching you this never-before-seen version of... Read More
A very important aspect in really finding out if you're... Read More
Enter any health club and a concept is very apparent,... Read More
Strength training after fifty is no longer for those people... Read More
Step for step, mile for mile, walking is the best... Read More
When designing an aerobic or strength training exercise program, fitness... Read More
Those of you that have either completed a one-on-one program,... Read More
Bad workouts. We have all had them at some time... Read More
The key to getting those sexy abdominals lies mainly on... Read More
There are hundreds of different programs for professional triathlon training... Read More
It's almost impossible to turn on the television or open... Read More
The positive effects of exercise have been documented and reported... Read More
It's surprisingly common - you're exercising, everything's fine, and then... Read More
The Best Weight Loss ExerciseThe exercise the experts are keeping... Read More
These days many people spend a significant part of their... Read More
It is estimated that about 80 percent of the population... Read More
When it comes to building lower pectorals, triceps and frontal... Read More
Okay?okay?okay! Enough already!!! It seems like with every new term,... Read More
A recent study sponsored by the American College of Sports... Read More
If you are a seasoned runner you know the importance... Read More
These type of Exercises generally makes your body strong and... Read More
Exercise & Fitness |