Most women wonder which type of exercise is best for strengthening butt. Many specialists state that the most effective type of workout which can help you strengthen your butt are lunges. These sexercises are aimed at working your glutes, hamstrings an quads and they are great even for the beginners. If you haven't done lunges before you should begin exercising with a reverse lunge. Start the exercise with your feet together, then step back with your left leg. Both the knees should be bent. Your right shin should be in a straight line with the right ankle. Position your left knee straight down so that it could almost touch the floor. As you come up, press through the right heel and bring your feet back together. After that repeat the exercise starting with the other leg. 12 repetitions should be performed per each leg and your workout should involve 3 sets. It is not forbidden to hold on something sturdy for support if the exercise seems too hard for you at first. As you become stronger and more stable you will be able to perform lunges without any additional support. It will be also beneficial to add dumbbells at your side or place a barbell across your shoulders to amplify intensity. As you become stronger and would like more of a challenge you can move on to a walking lunge. This exercise requires more stability, strength and balance than reverse lunges. Bring your feet together to begin the exercise. Your hands should be placed on the hips or by the sides if you hold dumbbells. Make a large step forward and bend both knees. Keep your front shin in a straight line with the ankle. Make sure that your back knee almost touches the floor. As you are pushing up and at the top of your lunge, repeat the same movement lunging forward with the other leg. Carry on doing the exercise with the same sequence altenating from one leg to the other. It is necessary to do 12 repetitions per each leg. Here are a few recommendations which should be kept in mind: 1. The back should be kept straight. Don't arch your back. 2. The head and chest should remain up. 3. The knee of your front leg mustn't go past your toes. 4. Raise your back heel off the flooras you descend while keeping your toe on the floor.
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