Is Your Butt Firm Enough? Part 2

Posted on December 9th, 2010 by Mic in Fitness Model Workout Ideas

Nana Takeda during her exhibition at the 2005 ...
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Is Your Butt Firm Enough? Part 2

Hi,

In the last post you learned a simple way to tweak your squat exercises to help firm up those glutes. 

Today let’s look at lunges. 

Most people emphasize only the quads on their lunge exercises.  Let’s tweak the lunge a bit to put more emphasis on the glutes.

When you step out (or backwards – it doesn’t matter) step out a little further.  Then concentrate on keeping your back leg a straight as possible ( see the picture).

If you look at most skaters, not only do they have well developed quads, but their glutes are strong, firm and well rounded. 

Keep your upper body as straight as possible while lunging and keep your knee out over your toes.   You can do this by forcing your hips forward and lower. 

Again, hold for a count of 1 or 2 seconds and then come back up. 

Another variation is to start like you are going to step forward and then pivot 180 degrees to the rear and do your lunge.  Keep your foot about knee high and slightly away from your body as you do this. 

This puts your glutes and hips under tension for a little longer. 

Return to the starting position and repeat with the other leg. 

Try these variations on the lunge and add the tweak to the squat mentioned in the last post and you will soon have a head turning butt.

Thanks

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