PFSX0961

Lunges for Strong Legs & Butt

The big butt obsession came along during the time of Marilyn Monroe, and it never really left. Modern day celebrities like Beyoncé, Nicki Minaj, and Sofia Vergara are showing off the booty! While it’s questionable whether their butts are natural, it’s possible to build a firm, round, big booty with workouts!

LUNGE IT

The magic glutes and butt workout is lunges—they’re simple to perform and target the quads, calves, groin, hip flexors, hamstrings, outer thighs, and glutes as well.

STEP BACK IN TIME

Give your legs and glutes a boost with the reverse lunge.

From a regular lunge, tuck your back toes under to lift your knee off your yoga mat. Engage your quads for strength, and keep your hips squared to the front while engaging your core.

There are two variations that you can do with your arms.

  1. Inhale and lift your arms above your head, and lengthen your spine. Exhale as you reach your fingertips back. Allow your gaze to follow, but don’t let your head tilt so far back that you collapse your cervical vertebrae in your neck. Keep the spine long while you backbend. Hold for around 3 to 5 breaths. Come out of this reverse lunge on an inhale by straightening your spine, and reach your arms up to the sky. Exhale and fold forward from your hips to bring your torso close to your thigh, and to bring your hands down on the mat to frame your front foot, and switch sides.
  1. Bring your palms together in front of your chest in ‘Namaste hands’, and you can choose to fold the fingers over each hand. If your right leg is behind, twist to the left while engaging your core, glutes, and inner thigh muscles; turn to the right if your left leg is behind. Once you have done the turn, return to face the front, bring your back leg forward and come to standing upright. Repeat the reverse lunge on the other leg, and twist to the opposite side. Do as many reps as you can in 60 seconds, rest for 10 seconds, and repeat for another three times.

Is there a variation of the lunge that you prefer? Share it with me in the comments!

This article was first published on the Nuzest blog.