Pull up the rear. Getting ready for spring!

The desire to have round and firm buttocks sooner or later arises in any woman. And since this part of our body also arouses significant interest among the male part of the population, the majority of representatives of the fair half of humanity, closer to spring, begin to look for various ways to tone their buttocks. As always, there is no time to visit fitness clubs, and spring is getting closer and closer. Cheer up! Today we suggest recalling one great way to pump up the area that interests us - the “Lunges” exercise.

Stand with your feet shoulder-width apart, feet parallel, hands on your waist, back and stomach tense. With your right foot, take a wide step back so far that then, lowering to your knee, you can fix a right angle between the shin and thigh of both the right and left legs (Photo 1). From the starting position, lower yourself down. The criterion for correct execution will be the knee of the front leg, which should not extend beyond the projection of the toe. Watch the angle in the same knee, it should remain obtuse, i.e. at least 90%. The heel of the back leg should not fall to the floor (Photo 2).

When lifting, try to lean on the heel of your front foot and relax your back foot and use it only for balance. Do not straighten your front leg completely, keep your torso straight, and your arms move freely, helping to maintain balance. The optimal number of repetitions is two to three sets of 10-20 lunges on each leg.

When performing this exercise, it is not enough to simply stand up. You will achieve the best result only if you put in maximum effort, consciously straining the working muscles and directing all your energy to perform the exercise. It is better to adjust your breathing to your movements: on the rise, exhale.

Avoid the following mistakes:

1. bringing the knee behind the foot;
2. body tilt forward;
3. shifting the fulcrum to the toe of the foot in front. (Photo3)

Happy training!