Do you need a natural butt lift? If you feel your butt could do with a boost then you need to lunge and squat. And, if that fills you with dread because you suffer from exercise boredom then allow me to help.
I’m here to help make exercise boredom a thing of the past! Do you ever get bored of repeating the same exercises? Or, are you always looking for ways to spice up your workout? If your answer is yes, keep on reading because I’m going to share five ways you can add a twist to a simple but effective butt toning exercise.
It’s important to keep your routine fun otherwise you’ll be so much more likely to make excuses to avoid exercising. As a fitness trainer, I always hear about the things that people love and hate about certain exercises and I feel that it’s my job to keep people excited and motivated so they don’t quit.
If you hate an exercise or it just doesn’t feel quite right, simply find an alternative move that will work the same muscles. Don’t worry if you feel that you don’t know how to adapt an exercise, that’s why I’m here! I’ll cover a different move every few weeks so you can build up your own exercise library. Getting creative may just keep your fitness goals on track and stop you from getting that dreaded feeling of ‘here we go again’.
Today, I’ll show you five ways you can get creative with a lunge and once you get the hang of one, two, or all five of them, you’ll be well on your way to a naturally lifted butt.
So, you want a perfectly lifted butt?
You need to exercise your gluteus maximus to achieve a natural butt lift and a simple lunge exercise has been used for toning up glutes since before you or I were born. And you should be reassured that there is so much evidence of the effectiveness of lunges – just because a lunge is an old-school exercise doesn’t mean it’s outdated. Lunges effectively work all the muscles in the lower body – especially those in your backside.
I also like the benefit of a combination exercise so if you feel up to it – try holding lightweight dumbbells while lunging to help tone up your arms.
The definition of a lunge according to my dictionary is:
- A sudden forward thrust of the body, typically with an arm outstretched to attack someone or seize something.
- The basic attacking move in fencing, in which the leading foot is thrust forward close to the floor with the knee bent while the back leg remains straightened.
I’m afraid there will be no thrusting or outstretched arms with my fitness definition of a lunge but we will be attacking fat and seizing the moment to work on getting you a natural butt lift!
Five effective lunge moves for a natural butt lift
1. Simple backward lunge
- Stand tall with feet shoulder-width apart.
- Then place your hands on your hips and take a backward lunge step with your right leg.
- Go as low as is comfortable (but don’t try to go down as low as me if you’re new to lunges).
- Make sure you keep a straight back and that your left knee does not go too far past the toe.
- Hold this position for three seconds the return to standing.
2. Simple forward stepping lunge
- Follow the instructions for a backward lunge but take your lunge step forward not backward.
- Stepping forward into the lunge position requires extra focus on your balance as you lower into the lunge position.
- Keep your movements slow and controlled and, as before, try to hold this position for three seconds before returning to your starting position.
3. Gliding balance continual lunge
- With a gliding lunge you simply go from a backward lunge straight into a forward lunge without putting your foot down in the middle.
- This move will challenge your balance and co-ordination with the added bonus of making your core muscles work extra hard.
- Tackle this move slowly and stay in control of the lunge motion.
4. Lateral lunge
The word lateral means sideways and lunging to the side will work your inner thigh muscles as well as your glutes.
- Stand with your feet together and place your hands on your hips.
- Take a wide step to the right with your right leg and keep your left foot planted on the floor.
- Your right leg will remain straight as you sit back and bend your left knee so your right thigh is parallel to the floor.
- The usual lunge rules apply; keep a nice straight back with your chest high and keep your knee behind your toe.
- Hold for three seconds and slowly return to the starting position.
5. Multi-directional lunge with arms
This exercise is a challenge for your most important muscle of all; your brain. We’re going to combine lunge moves 1 – 4 together.
- Perform one of each style, first leading with your right leg then your left.
- If you are lunging forward, lift your arms to the front.
- For a backward lunge, arms go straight up overhead.
- And, finally with a lateral lunge, your arms should come up to the sides.
Your brain, arms and lower body should be exhausted once you’ve completed three sets of ten.
Avoid boredom by challenging yourself
In order to succeed with any fitness plan you must keep your body and mind engaged. Challenging yourself often with complex movements will keep you interested and prevent you from getting bored of doing the same old moves. The added bonus of adapting a very basic but effective exercise is that the slight variations will make your body engage muscles in a different way; this varied muscle recruitment process can speed up the results process.
Why not join me on a journey toward getting a natural butt lift by giving lunges a try? Listen to your body and have fun. Tell me which of my five lunge moves is your favorite in the comments section or share your own lunge creation.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.