Strengthen Your Legs & Butt with Lunges

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’re 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 to bring your hands down on the mat to frame your front foot and switch sides.

Side lunge variation | SOULSCAPE Asia Singapore

  1. Bring your palms together in front of your chest, and 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 to stand. 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.

 

This story was originally published by our friends at SOULSCAPE.

This article written by

Patricea Chow – “I love moving in rhythm to a beat—I do yoga, pole dance, HIIT & Pilates to trance music! Combined with daily 10-minute morning positivity & 10-minute evening gratitude mediations—a habit I picked up during a 10-year stay in Bali—they get me in to a meditative state where my body, soul & mind unite in peace. This enables me to develop creative content marketing initiatives.” MOVE: Camatkarasana, flying chair widow pole spin, rhumba walk EAT: Durian, raw cacao nibs, coconut water, matcha green tea LIVE: Front zip sports bras, trance music BREATHE: “Today was the Tomorrow you were promised Yesterday.” ~ Stacey Pullen ESCAPE: Writing in my journal & my soon-to-be-published book of prose; anywhere with friends who make me laugh until my belly aches; reading Paulo Coelho, J.R.R. Tolkien, Neil Gaiman; dance

More articles by Patricea Chow

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