1. Sculpt Your Butt and Legs
To obtain the perfect butt with results you can see, perform lunges. It's the best exercise to work large muscles the top of your hips to your knees : the glutes, quads and hamstrings. A walking lunge goes a step beyond the stationary lunge because it incorporates a walking movement. This forces the front leg to support most of your weight until you alternate legs. As you stand to switch legs, you essentially incorporate a one-legged squat into the routine.
2. Dress for Lunging Success
Where exercise is concerned, comfort trumps fashion every time. There's nothing comfortable about exercise bottoms that feel as if they're about to rip open with the strain of lunging, or shorts that ride up while you're moving. It's important to wear shorts with some stretch to them, such as yoga or bike shorts. These shorts will move with you and not against you. For good balance, wear aerobic sneakers so your entire foot hits the floor when you take a step.
3. This Road Was Made for Walking
Find a long hallway, preferably one without a lot of traffic. With legs aligned and feet pointed forward, take a long, exaggerated step forward. These long steps work your glutes. Shorter steps target the thighs.
4. Lean Into Lunges
As most of your weight shifts into the front leg, lift your back leg up on its toes. Your back leg keeps you balanced, while your front leg does all the work. Lean forward, dropping your torso toward the ground. As your front knee bends, your back leg lingers over the ground. Keep your back straight with your pelvis and hips aligned. Align the front knee with the front foot. The walking lunge requires controlled movements. As you lower into the lunge, contract the muscles in your thighs and butt while you breathe in. Continue to contract your leg and hip muscles as you hold the lunge for a few seconds. Now it's time to switch. While breathing out, pull your back leg and torso up. Lean into the lunge with your opposite leg now. Continue with the walking lunge down the hall. Do as many as you can. Start with one set of 12 to 15 lunges. Add another set or two when you are fit enough.
5. Add Weight to Walking Lunges
After awhile, you may notice that it's easier to perform the lunges, so now is the time to add dumbbells or barbells. Hold a comfortable weight in each hand with your arms at your sides. Women may start with two- or three-pound weights. Experienced lifters or men may feel comfortable starting with a slightly higher weight. Proceed with the walking lunge. If you prefer using a barbell in this exercise, use one with either light weights or with no weights. Place the barbell across the back of your shoulders, holding it on either side of your shoulders. You'll notice that the exercise works its way up into your torso as you balance the weight across your shoulders while you lunge.
