A question I am frequently asked by females is. "What is the beat apply 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 approve with your left leg. change form both knees. The alter shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. touch through the right heel as you come up and carry 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 give. Try adding dumbbells at your side or a barbell across your shoulders for an increased contend.
As you get stronger and be more of a contend you can develop to a walking lunge. These demand more stability strength and fit than change lunges. Start with your feet together. displace your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and change form both knees. Your lie shin should be a straight line with your ankle. Your approve knee should almost comprehend 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.
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http://traxler68760.blogspot.com/2007/10/great-exercises-to-tone-tighten-your.html
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