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alyssa said: i have really big shoulders because i play sports. i love sports so i'm not going to stop playing them...
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Lunges for a Sexy Butt
Many women have emailed asking whether lunges are good for working out the butt muscles. This post will give a very basic overview of how to do the lunge to get a sexy butt because it is one of the better butt exercises out there.
Getting a sexy butt with the lunge!
Getting a good butt really isn’t as hard as is it�is made out to be. You need a mix of good diet, the right exercises and some cardio.
That’s it!
The problem comes when companies and fitness ‘experts’ try to make working out and losing weight more complicated than it needs to be. They create these amazingly complex diets that require weeks to master and they give you all sorts of workout requirements that you need to meet. Most of the time this stuff is not neccessary and you can make good progress without it. Keep your diet simple by aimimg to get healthy, not thin. The sexy butt will follow.
Lunges are one of the best methods for hitting the butt without needing too use too much weight. The motion is simple to master and has minimal risk. If you have bad knees, however, you may want to go slow with this one as it has been known to cause injuries to flare up.
Lunges - Muscles targetted
A correctly performed lunge will target mainly these muscles:
- Gluteus Maximus
- Quadriceps
- Hamstrings
Other muscles are used to stablize and contract the motion but these are the primary targets.
How to Perform a Perfect Lunge
- Start with a light warm up and then grab two medium weight dumb bells.
- Stand up straight and take a deep breath in.
- Lunge forward with a step slightly bigger than a normal step and lower yourself down by tensing your hamstrings and butt muscles.
- Lower yourself until your back knee is almost touching the ground. This knee should be about two or three inches behind your leading foot which you lunged with.
- Stand back up slowly and repeat with the other leg.
Tips for performing a perfect lunge
- If you are aiming to improve your butt shape or size try performing the exercise at the start of your work out with a heavier weight.
- Also, try doing one leg at a time so as to stress the muscles more within a shorter space of time.
- The further you step forward (within reason) the more you will work your glutes muscles.
- Keep your back straight.
- Experiment with different paces and tempos to see what works the targetted muscles more.
- Increase intencity each time by either adding weight, reps, or some other method.
Conclusion
The lunge is an excellent exercise for working out and developing your butt. However, do not fall�prey to the common myth that one exercise alone is going to give you a sexy�behind.�If you want a sexy butt you need to control your diet and burn the fat that is there.�Muscle development is only a small part of the equation.�
Has anyone had any results using the lunge?
Want to learn how to do lunges and other leg/butt toning exercises correctly? Head over to our Women's Fitness Forum and ask our members! Our women's fitness forum is the largest on the web!
Comments on this article:
| Eh... not so much said: | Just a note: if you have bad knees (like me), be really careful with lunges. Start off with no weights until you find out how you react to these. |
| Lisa said: | Hello can you give me a gym routine exercise on my leg. What exercise training I should exercise in the gym each day from Mon-Fri. How long I Should I train a day. |
| maira c. said: | please help me ,very open for suggestion how to lose my belly fat/mid section.Iam 39 yrs.old female and not at all very active. 5-9" tall weight 120 lbs, have no kids, I think by being healthy,strong,active,well-power of dieting eating habits. I'am wanting to have kids in the future,real soon!!! Can you give me a gym routine exercise,and How long I Should I train a day. My husband has been supported through my plans to lose weight and look great. So please give me some professional advice/What to do safely. Maria C. |
| RT said: | Maira C. - why don't you drop me an email and I'll see if we can figure out a workout for you? Rt |
| Nadia said: | Hi!! i was just wondering how to get my legs in shape again quickly, and also lose my gut. I am 5'4 and weigh 130 and im aslo 16. Anways... What ive been doing for the past two days is eating healthy ( trying at least ) and i run at a fast pace for 30 minutes, and then i swim for about 30 minutes right after. Im also going to start doing an 8 minute ab routine my coach taught me, and lunges. Is this a good workout to quickly shed a couple pounds.. and gain the muscle back in my legs!?! Well... tell me what you think please!! Hope to hear from you... Nadia. |
| RT said: | Sounds good Nadia. The explosive running is the best way to lose weight quickly as well as tone up your legs. Try a few jumping squats too - they will go well with your leg workout. Don't forget to workout the upper body too! RT |
| TamiB said: | Hi thanks for the tips.... I have great hamstring and quad definition but the glute consistently elude me..... Terrible genes on both sides of the chromosome. I'll intensify my lunges with heavier weights and slow my reps for better targeting that particular area! If you think of anything else... let me know! |
| Tricia said: | Hello, I am 18 years old and do not feel good about my weight. my height is 5'4 and i weigh about 140 lbs. i feel that my legs are in good Shape because of always walking but my mid-section bothers me a lot. im very busy between work and school so if u could please suggest a quick workout routine for me i would greatly appreciate it. my butt needs some work too,it's kinda square and i rather it rounder. i'm weird, i know..but thanks for your time and hope to hear from you soon! Tricia |
| RT said: | Tricia - if your diet is not good you are going to have trouble with extra fat. What do you eat? Are on a weight loss plan at the moment? RT |
| Xyz said: | Hi, Please help me. I have very small and flat butts. How will i get a whole butt.. I'm 22 yrs old and weigh 51kgS.. I don't have a problem with my upper body but my lower portion really needs help. Hope to hear soon from you.. |
| RT said: | Hi Xyz - A lot of this has to do with your genetics. However, try doing some heavy butt exercises like lunges, squats, etc. Good luck. RT |
| alicia said: | hi 'm 5'6 and weigh about 115-118, i'm 24. in the last few months my butt has gotten flatter and not as good as it used to be...about 3 or 4 years ago i worked out alot and weighed maybe 130. but i guess i've lost weight without really trying. i always had a really round big behind and now it's kinda like blah...i don't want it to get any smaller..and i don't really want my legs to get much bigger..will lunges help? and what other things can i do? thanks |
| lisa said: | I have a problem with my upper legs, right under by butt. Right under my butt there is a bump before you get to my legs and I will do anything to get rid of it. Please help!!!!! |
| clare said: | hi im 33 and weigh 9stone 4lbs, 5ft2, my bum is so saggy its like jello and im desperate to tighten and tone it ive tried the laterial thigh trainer altho i find it does help lose a few inches around my thighs it doesnt seem to tone, is there anything that will stop it being so saggy or am i fighting a loseing battle? thanks |
| Candy said: | I was wondering what I can do to firm up my tummy after kids. I am 27 and have had 6 kids in the last 7 years. It seems like my tummy is just destined to stay saggy. Also any tips for deflated, after nursing breasts? (besides surgery?) and one more question. What is a good weight for my hight. I am currently about 138 and am just under 5"7". I have what some say a medium bone structure and am relatively active although I do not have a ton of time for long workouts. I grab 10 or 20 min. here or there when I am able. my youngest is still 8 months and my oldest just turned 6 so... |
| Jessica said: | i want to know if i do lunges will that make my butt bigger..? like kim kardashian bigger or what? |
| christa said: | Hi. I just started reading your site and really love it. I just turned 40, have two children and just went back to the gym after 10 years and also trying to eat better. I do some stuff at home too since I can always get to the gym. i would really love for you to help me get on a good routine. i would love to have a nice firm butt, arms and body again. I am at 147 right now. i gained more after my baby turned a year old then when i had her. pretty bad huh? im trying, and its hard at times. i need some guidance though. could you please email me to help. i dont know of any other way of getting in touch with you. thanks so much. christa |
| arian jonah asistin said: | im married, with 2 kids, i tried lots of diets just to make my tummy sexy but still theres lots of fats in my tummy!.......what should i do make my tummy sexy? |
| jessika b said: | well im 16 n im reall thick , my but is big but i wnt it bigger, it just big not fat , i wnt it fat , n i also wna tone my legs too will dis help |
