Lunging Technique

 
There are several small variations on this great bottom firming exercise but try this.

• Stand with your feet quite close together,  and take a large pace forward with your right foot.

   

• Bend your right knee until it is over your foot. Hold that position for a second then bring the right foot back as before.

 

• Do both movements as fast as possible without losing your balance.

  

• Do this 5 times to start with and change to leading with the left leg.

 

• Increase the speed and repetitions as you get used to the exercise.

 

• As you become accustomed to this exercise, you can hold a pair of light weights in your hands

 

The benefits of this exercise are in firming up the bottom and toning the thighs. With the front arm extended this becomes quite similar to the classic fencers attacking lunge position.

 

Squats Technique

 

• Standing upright with the feet spread about 2 ft apart and toes inclined slightly but comfortably outwards, stretch out both arms parallel to the floor.

 

• Start to bend the knees still keeping the arms outstretched and parallel with the floor and body as upright as possible.

 

• When the thighs are parallel with the floor hold the position for a second or two and then straighten the legs back up again.

 

Try to keep the movements as controlled and steady as possible, exhaling as you lower and inhaling on the way up. 10 – 15 repetitions then rest and repeat, build up gradually as your bum and thigh muscles tone up and the fatty tissue disappears.

 

Kicking Butt!

 

A very easy but effective exercise for shaping the derriere.

 

• Kneel on the floor, knees at right angles under the hips and hands in line with the shoulders.

 

• Lift one foot of the ground extending the upper leg as high as you can and bend the knee so the heel is touching or near touching your bottom as you find possible, hold and tense in this position for 2-3 seconds, lower and repeat 10 –15 times.

 

• Same again with the other leg. Repeat one more time on each leg to start with and build up the repetitions over time.

 

Once you are used to each of these exercises and finding them easier, it is better to spend your work out time on all three than just concentrating on one or two.

 

This will help to balance your muscle firming and toning and spread the net wider in dissipating fatty tissue from the lower body.