I love lunges. I love, love love them. Well, actually, that is not true. I do not love doing lunges as much as I love what lunges do for me. And my rear end.
True story. One day I woke up and realized I was afflicted by “Mom Butt”. You can learn more about that here, but the gist of it is that my rear end was flat and wide. I wanted a nice, round, voluptuous tush so it was time to get to work.
What did I do? Squat? Well a little. But mostly I spent my precious gym time doing deadlifts and lots and lots of lunges. Why?
Lunges are a simple movement that you can do anywhere. They are so simple, yet so effective. It does not take a long time to learn how to lunge and they can be done with little or no equipment. You can do them in the gym, in your living room, out in the yard while the kids play. Anywhere. How about this? The next time your kids are watching Sesame Street, do lunges every time you hear a number, letter, or color. You will have a nice, round booty by the time Elmo’s World comes on!
Lunges shape the whole leg. The trifecta. Forming a round booty mean not only working the gluteal muscles, but also hitting the legs through the hammies and quads. Developing all three areas of the upper leg create a smoother, more shapely look. Nothing compliments a perky butt more than strong, lean legs and a small waistline (keep reading for this one).
They burn fat. Try this real quick. Do 30 lunges alternating
legs. Now try them jumping. Now try them side to side. Now backward. Breathing pretty hard? Yeah, lunges get the heart rate up and work great for HIIT conditioning. So not only are you going to shape your back end, you are going to burn fat too.
There you have it! There are so many reasons to love lunges, so go try them; play with reps, sets, and variations, and I guarantee that you will start to see and feel a change in your back end!
There are several variations of lunges, see a few basic ones demonstrated here.
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About the author: Mandy Skinner is the author of the Soccer Mom with Muscles blog. She is also the Fitness Editor for Healthy Moms Magazine, as well as a contributor to Big City Moms. She is the proud mom of two, Sean and Sarah, as well as a Personal Trainer and Nutrition Coach devoted to living healthy and happy. In addition to her athletic endeavors, Mandy is a constant advocate of healthy and active living.