First we need to understand the musculature of the “booty”. It is made up of your gluteal muscles – gluteus maximus (the largest muscle in the body), gluteus medius and gluteus minimus. The other muscles that play a role in the overall look of the backside are the hamstrings – of which there are three – the semitendinosus, semimembranosus and the biceps femorus. These muscles assist in the flexion and extension of the legs. So think about this for a minute, if you want to LIFT your butt – wouldn’t it make sense to activate and tighten the muscles just below the butt and then tone and shape the actual butt muscles themselves?
Well, one of the best exercises to achieve this goal with maximum benefit —-drum roll please – is L – U – N – G – E – S ! Ladies – I can’t stress this enough – please learn to love them! There is no better way to get lift your butt and tone your legs than with any and all variations of this exercise. That’s the good news about lunges – there is a wide variety of ways to do them. Caution: Be sure to follow good alignment rules – knee behind the toes – always press up from the lead legs heel and remember to always honor your own body issues such as flexibility or knee pain when doing lunges.
Pick 2 or 3 different lunges and add them to your training routine 2 times a week. Complete 3 sets of 20 lunges on each leg. Alternate legs.
If doing traveling lunges (my favorite) count 40-50 lunges between both legs. Rest then repeat. I usually perform my lunge series in my gyms’ aerobics room during off hours or find a open space in the gym to do them. Most important – find a comfortable area and stick to it. I promise you will see your backside lift in a matter or 2-3 weeks.
Here are the best lunges to start using in your routine:
With weights – without weights – the list is endless. Lunging creates a proportionate streamlined look to the leg and butt especially from the side angle. And let’s be honest – how hot is a tight lifted booty that looks great from EVERY angle.
So there you have it – the SECRET – is really not all that secret – it’s a standard – staple exercise – I just wanted to take a minute to remind you of the value of it’s value. So let’s go – GET LUNGING – and GET LIFTED!
Share your lunging success with me on Twitter @rebeccakordecki or on Facebook at www.facebook.com/rkfit