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VIDEO: Get Up and Move—All About the Lunge
Lunges are terrific for shaping your backside. Learn a few tricks to give you more bang for your lunging buck!
Lunges, , are another one of those tried and true workout staples. They strengthen and tone the glutes that is, butt muscles, like no other exercise out there.
There are still several ways to increase the intensity of your For example, add weights and do some basic arm movements, such as bicep curls or lateral raises. Doing this turns the lunge into a total body exercise. Change the direction of your step and target different muscle groups with each lunge. Or increase the power of your lunges by adding some jumping, which will also serve to really get that heart rate up.
3-Way Lunges: Stand with your feet together, step forward with your right foot and lower the back knee down into a lunge position. Push off the right foot and return to the starting position. Then step out to the side with the right foot as wide as you can while sinking the seat back and shifting your weight to the right side. Push off the right foot again to return to start. Finally, step back with your right foot and lower the right knee down to the floor again to a basic lunge. Push off the right foot and return to your starting position. Continue changing the direction of your steps—front, side, back—with each lunge for eight to 12 repetitions before completing the 3-Way Lunges with the left leg.
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Jump Switch Lunges: Standing with your feet together, step forward with your right foot and lower the seat and left knee down into a lunge position. When you raise your seat up, switch your feet in midair with a small jump. Then lower back into your lunge position before jumping up and switching the feet again. Do this for as long as you can, catch your breath, and then try a few more.
Curtsy Lunges: Standing in a basic lunge position, with your right foot behind you, shift your right foot toward the left side of your body, so that you are in somewhat of a curtsy position. Lower the seat down and then lift the right knee up to shoulder height before lowering it back down to the starting position on the floor. Repeat eight to 12 repetitions before completing your curtsy lunges on the other side.
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Remember that the number of repetitions you complete of each exercise is completely up to you. Start out slowly and add on as you begin to feel stronger.
One final word of caution: If you spend just ten or fifteen minutes working on these lunges, be prepared to feel it the next day. Your backside will be talking to ya!
