Great Exercises To Tone & Tighten Your Butt

A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.

If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.

As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.

Here is a list of exercises to tighten, tone and sculpt the butt:

http://www.shapefit.com/training.html#6

Some tips to keep in mind:

2. Keep a straight back, do not arch!

3. Keep your head and chest up.

4. Never let the knee of your front leg go past your toes.

5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

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table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.mb.com.ph/MAIN20081015138060.htmlcid=1258030116ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNF09SIYlV0z7IbkJYjpLMga5QUgfAJoint RP-US military bexercise/b starts at Clark/abrfont size=-1font color=#6f6f6fManila Bulletin,nbsp;Philippinesnbsp;-/font nobrOct 14, 2008/nobr/fontbrfont size=-1The two-week military bexercises/b, officially called the Philippine-US Bilateral bExercises/b (Phiblex), are designed to improve interoperability, b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://newsinfo.inquirer.net/breakingnews/nation/view/20081015-166550/RP-US-start-war-games-in-Luzoncid=1258030116ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNE1MuDpr6EHQsRQ8ifXdw0dcjN9pQRP, US start war games in Luzon/a font size=-1 color=#6f6f6fnobrInquirer.net/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1258030116hl=ennobrall 3 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd width=80 align=center valign=topfont style=font-size:85%;font-family:arial,sans-serifa href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.debka.com/headline.php%3Fhid%3D5651cid=1258140350ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNFuDwHYt4iAZ8etmJ8BJBY8w7Ei1Qimg src=http://news.google.com/news?imgefp=7zKdo8XCBQoJimgurl=www.debka.com/photos/s_5651.jpg width=80 height=49 alt= border=1brfont size=-2DEBKA file/font/a/font/tdtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.debka.com/headline.php%3Fhid%3D5651cid=1258140350ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNFuDwHYt4iAZ8etmJ8BJBY8w7Ei1QLarge-scale Iranian Air force bexercise/b simulates attack on Israel/abrfont size=-1font color=#6f6f6fDEBKA file,nbsp;Israelnbsp;-/font nobr4 hours ago/nobr/fontbrfont size=-1Tehran’s media claim the bexercise/b will test its air force’s ability to fly to Israel and back without refueling. The bexercise/b will also test the US-made b.../b/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://news.xinhuanet.com/english/2008-10/15/content_10200501.htmcid=1258140350ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNFWKc4cMqrUBuETYL9tgCiyyjrMiwReport: Iranian Air Force to launch large-scale wargame/a font size=-1 color=#6f6f6fnobrXinhua/nobr/font/fontbrfont size=-1a href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.debka.com/headline.php%3Fhid%3D5650cid=1258140350ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNHW9gt4en16c4iX7Y6tavLUm-lbXQLarge-scale Iranian Air Force bexercise/b starts Thursday/a font size=-1 color=#6f6f6fnobrDEBKA file/nobr/font/fontbrfont class=p size=-1a class=p href=http://news.google.com/news?sourceid=navclientie=ISO-8859-1rls=GGLG,GGLG:2005-22,GGLG:enncl=1258140350hl=ennobrall 5 news articles/nobr/a/font/div/font/td/tr/table
table border=0 width= valign=top cellpadding=2 cellspacing=7trtd valign=top class=jfont style=font-size:85%;font-family:arial,sans-serifbrdiv style=padding-top:0.8em;img alt= height=1 width=1/divdiv class=lha href=http://www.citywebshopper.net/articles/includes/redirect.php?url=http://www.medicalnewstoday.com/articles/125446.phpcid=1258281656ei=2qL2SKjKL5f-6gOthJGSCQusg=AFQjCNF7BK5h434KtiiVj3-hs_5BWlcbtAThe Effect Of Environmental Factors, Emotional Support, bExercise/b b.../b/abrfont size=-1font color=#6f6f6fMedical News Today (press release),nbsp;UKnbsp;-/font nobr17 hours ago/nobr/fontbrfont size=-1• The loss of an important emotional relationship doubles the risk of breast cancer. Break-ups and painful divorces are more directly correlated with cancer b.../b/font/div/font/td/tr/table
exercise - Google News

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