5 Lunge Variations to Build a Round Derriere

By 25 February 2017

When it comes to a killer butt, celebrities like Jennifer Lopez, Kim Kardashian and Sofia Vergara are legendary for their curves. There are Instagram stars with pics galore and a whole gaggle of adoring ‘booty’ fans. And while we’re not saying their butts made them who they are, they definitely became iconic for them.

If you, too, are wanting a curvier derriere, you need to work your backside’s three muscles, according to Livestrong: the gluteus maximus, gluteus minimus and gluteus medius, which can be done through a variation of lunges. Your method is key to working out those muscles if you want to achieve Vergara success!

“You can tailor your squats (aka a stationary lunge!) to your goals,” according to Jillian Michael’s fitness blog. “If you would like a bigger butt, then do weighted squats two times a week. If you would like a smaller butt, focus largely on losing body fat by doing cardio and overall strength training, and incorporating squats to aid in developing a shapelier butt. Firmer, tighter muscles will typically appear slimmer and more toned.”

In addition to technique, be sure to follow the form correctly so that you do not add unnecessary strain on your joints. You may be able to cater your lunge techniques to your needs. For instance, if you are worried about knee strain, Tim Rich of Crunch gym suggests taking steps.

“Reducing the range of motion will still develop good strength and alignment,” said Rich to Popsugar.

So let’s get started! Check out 5 lunges that’ll help you build a tighter, stronger booty. We’re all about multitasking, so some of the moves you’ll see use weights for an upper body boost, too!

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