Do you want to sculpt your thighs and buttocks with a single exercise & at home?
And in just 5 mins?
There are thousands of exercises and variations to strengthen and sculpt the thighs and buttocks. But among all of them, the one that always has worked for me and it has made all my muscles sore each time has been LUNGES! It is one of those love and hate exercises, but it’s really really effective and easy to do it.
Here I show you 2 variants:
- Level 1: using just your own weight, or know as one of the more common calisthenic exercises.
- Level 2: using a step and a kettlebell to increase your performance and difficulty.
How to do it?
- Stand tall with your feet hip-width apart.
- Chest lifted, chin up and abs contracted.
- Place your hands on your hips, or grab some weights.
- Take a slow, controlled step forward/backwards with your leg.
- Keeping your spine tall and the weight in your heels.
- Lower your body until both your front and back legs form 90-degree angles.
- Make sure not to wobble! Step forward with your left leg and repeat.
Which muscles work?
The primary muscles working during a lunge are: quadriceps, hamstrings and gluteus. But there are another secondary muscles working too, as your abdominals. Although lunges are typically thought of as a lower body exercise, they are also do a number on a couple of abdominal muscles.
What means, they are a totally Win-Win-Win.
5 mins Workout
Remember
If you don’t have time to hit the gym or do a 30mins session. Take just 5mins and do this simple workout and you will see how toned your legs & butty get everyday.
M
This post is also available in: Español (Spanish)
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