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How To Do REVERSE LUNGES EXERCISE For Women

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How To Do REVERSE LUNGES EXERCISE For Women

Lunges can be called an ideal form of exercise if you are looking at toning your legs and hips. These exercises do not need any special equipment or place. It can be done anywhere and at any time. So go ahead and incorporate these in your workout routine and enjoy the results. Just a word of caution, ensure that you’re following the correct method otherwise you will be doing more harm than good, and putting unnecessary strain on your joints.

Reverse lunges Steps:-

# Stand straight.

# Look ahead with your chin up. Your upper body should be straight and your shoulders back. Your abs should be tucked in.

# Stretch your hands in front of you for a good balance.

# Take one leg behind. Balance on your toes.

# Lower your hips till both knees are bent and are at a 90-degree angle. Your front knee should be directly above your ankle.

# Ensure that the other knee doesn’t touch the floor.

# Your weight should be on your heels as you come back up to the starting position.

# These are the basic steps for a reverse lunge.

# Repeat on the other side.

# Continue doing for 20 reps.

Caution:

Lunges are by far one of the best ways to work out the lower body. But because of the injury factor, some people are a little vary of them .If not done correctly it tends to put too much strain on the knees. People tend to avoid lunges because it can put too much strain on the knees. To avoid any form of injury to the knees, take smaller steps when you lunge forward.

Benefits of Lunges:

# This form of workout increase the muscles tissue.

# It helps to strengthen and shape the lower body.

# Increases the flexibility of the hips and strengthens the core.

This video has been done in association with Truweight (http://truweight.in/). Truweight is a unique weight loss entity that helps you burn calories in a completely natural way. In this video, Shobha, a fitness instructor with Truweight shows you some effective lower body workouts.

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There are dozens of exercises to choose from for your lower body. But if you really want to progress and see some changes to your thighs butt and hips then incorporate these top five exercises into your workout pronto!

# 1 Static Lunges

Lunges in general are really good for developing lower body strength. It works a bunch of muscles (quads, hamstrings, gluteus) and it’s a fairly easy exercise to get used to.

Stand with your feet shoulder-width apart and keep your head straight and shoulders back.

Step out with one foot and bring your opposite knee down toward the ground.

Keep your back straight and head looking forward.

Keeping that same leg forward, repeat the motion for the required time or reps.

Switch sides to work the other leg.

Breathe out as you push yourself back up.

# 2 Squats

Another great exercise for the lower body. The squat will work mainly the front of your thighs and most importantly your butt. One of the biggest mistake women make when doing the squat, is they tend to have their weight forwards on their toes rather than on their heels.

Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward.

Bend your knees and stick your butt out to the back as you squat.

Once your thighs are parallel to the ground, use your legs to push yourself back up.

When you are in the down position, you can extend your arms outward to help keep your balance.

# 3 Sumo Squats

All of my female clients love this exercise. Why? Two words. Inner thigh. This is a great exercise to work your inner thighs. The key to really toning and defining your inner thighs is to use a decent amount of weight when you do your sumo squats so working up to a weight of 30 lbs and beyond would be ideal.

Stand with your feet double shoulder-width apart with your back straight and head looking forward.

Bend your knees and squat down until your knees cover your toes. Push yourself back up and squeeze your butt.

You can place your hands in front of you to act as a counter balance.

As you push yourself up, breathe out. Maintain a straight back throughout the exercise.

#4 One-legged Step ups

With the 1 legged step ups you’ll be able to develop that lower body power. Similar to the squat this exercise is going work the front of your thigh and butt.

Place one foot on a bench and bend your knee to a 90-degree angle.

Using the front of your thighs (quads), push yourself up until your opposite foot is fully on the bench.

Step back down carefully and switch legs.

#5 Hamstring Pull-ins with Stability Ball

I had to add this exercise in here. Not just because it’s a good exercise but also because it’s an exercise that works the back of your legs. The exercises that we took a look at before mainly worked the front of your legs …so we need to have that balance. And plus you want the backs of your legs to look good too, right?

Lie on your back with your hands by your sides.

With good control, dig your heels into the stability ball and lift your pelvis off the ground by contracting your butt.

Slowly roll the ball out by extending your legs.

Repeat this “in and out” motion as you keep pressing your heels into the ball.

You should feel this in the back of your upper legs.

Breathe out as you extend your legs.

Guidelines:

Beginner: 12-15 reps/ 3 sets (30 sec rest)

Intermediate: 20 reps/ 4 sets (15 sec rest)

Advanced: Each exercise for 1 minute/ 3 sets (10 sec rest)

Marci Lall is a nationally recognized weight loss and body sculpting specialist, certified personal trainer (CPT) and the author of the internationally popular e-book – The Rebound Workout. Go to The Yo-Yo Diet Report to get your FREE copy of his special report: “How To Lose Weight and Permanently Keep It Off.”

Butt Lift Exercise for Women, Front Lunges

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Butt Lift Exercises for Women : https://www.youtube.com/playlist?list=PLSUQ0Kx81nEjf6YkVLEcHSvelDyDsyLQD

Flat belly exercises for women : https://www.youtube.com/playlist?list=PLSUQ0Kx81nEjwb_HAQ-QCJyJIn2XPXvzc

Crunches for Strong Abs : https://www.youtube.com/playlist?list=PLSUQ0Kx81nEhDRSBkxhTO-zpHvtWdj4VZ

Arm Toning Exercises for Women : https://www.youtube.com/playlist?list=PLSUQ0Kx81nEhAyOKPWNXqY6R_6wQm5UJ2

Related tag :
butt lift, thigh lift, body lift, butt lifts, brazilian butt lift, bottom lift, bum lift.

There are dozens of exercises to choose from for your lower body. But if you really want to progress and see some changes to your thighs butt and hips then incorporate these top five exercises into your workout pronto!

# 1 Static Lunges

Lunges in general are really good for developing lower body strength. It works a bunch of muscles (quads, hamstrings, gluteus) and it’s a fairly easy exercise to get used to.

Stand with your feet shoulder-width apart and keep your head straight and shoulders back.

Step out with one foot and bring your opposite knee down toward the ground.

Keep your back straight and head looking forward.

Keeping that same leg forward, repeat the motion for the required time or reps.

Switch sides to work the other leg.

Breathe out as you push yourself back up.

# 2 Squats

Another great exercise for the lower body. The squat will work mainly the front of your thighs and most importantly your butt. One of the biggest mistake women make when doing the squat, is they tend to have their weight forwards on their toes rather than on their heels.

Stand with your feet shoulder-width apart with your knees slightly bent and head looking forward.

Bend your knees and stick your butt out to the back as you squat.

Once your thighs are parallel to the ground, use your legs to push yourself back up.

When you are in the down position, you can extend your arms outward to help keep your balance.

# 3 Sumo Squats

All of my female clients love this exercise. Why? Two words. Inner thigh. This is a great exercise to work your inner thighs. The key to really toning and defining your inner thighs is to use a decent amount of weight when you do your sumo squats so working up to a weight of 30 lbs and beyond would be ideal.

Stand with your feet double shoulder-width apart with your back straight and head looking forward.

Bend your knees and squat down until your knees cover your toes. Push yourself back up and squeeze your butt.

You can place your hands in front of you to act as a counter balance.

As you push yourself up, breathe out. Maintain a straight back throughout the exercise.

#4 One-legged Step ups

With the 1 legged step ups you’ll be able to develop that lower body power. Similar to the squat this exercise is going work the front of your thigh and butt.

Place one foot on a bench and bend your knee to a 90-degree angle.

Using the front of your thighs (quads), push yourself up until your opposite foot is fully on the bench.

Step back down carefully and switch legs.

#5 Hamstring Pull-ins with Stability Ball

I had to add this exercise in here. Not just because it’s a good exercise but also because it’s an exercise that works the back of your legs. The exercises that we took a look at before mainly worked the front of your legs …so we need to have that balance. And plus you want the backs of your legs to look good too, right?

Lie on your back with your hands by your sides.

With good control, dig your heels into the stability ball and lift your pelvis off the ground by contracting your butt.

Slowly roll the ball out by extending your legs.

Repeat this “in and out” motion as you keep pressing your heels into the ball.

You should feel this in the back of your upper legs.

Breathe out as you extend your legs.

Guidelines:

Beginner: 12-15 reps/ 3 sets (30 sec rest)

Intermediate: 20 reps/ 4 sets (15 sec rest)

Advanced: Each exercise for 1 minute/ 3 sets (10 sec rest)

The fact is, a women’s metabolism slows down with age and this begins to happen as early as 25 years of age and the simplified reason for this is the loss of muscle mass and increase in fat. A women’s metabolism is ultimately different or slower, because there is less muscle to burn the fat. Some women may even have the same diet and exercise program as they had earlier in life but they begin to gain weight due to the natural changes in physiology and hormones that occur. For many more of us however, this is compounded by the lifestyle changes that occur as we have children and our priorities shift from ourselves to those of our families. In the end the bottom line is a lowered metabolism and a few or a lot of extra pounds.

First of all in layman terms metabolism is the rate your body breaks down and uses the food we ingest into energy for use in the growth, repair, and general function of your body. When there is too much of a deficit between the foods we eat and what our bodies needs to function the metabolism slows; muscle and fat reserves are used. Muscle is the most metabolically active tissue in our body, for every pound of muscle a woman loses the number of calories she burns decreases by as many as 50 per day. Fat burns nothing; it just sits there hanging out, literally. Therefore, the amount of lean body mass you have is an important factor in determining the rate at which you burn calories.

We are spending billions of dollars each year on a quick fix solution to our expanding waist lines however the fundamental principles remain the same: don’t do time-wasting exercises or follow non-sense diets that do not contribute to your desired result. The only way too naturally increase your metabolism is through exercise however just three 20-minute strength training sessions per week will help you shed approximately 15 pounds over the course of a year without changing anything else. This works because you do not need huge hulking muscles (which are impossible to naturally get) in order to see the benefits of an increased metabolism. It is also a misconception that you have to spend time in a gym to achieve these results, working your muscles does not have to be a complicated or time consuming endeavor. You can do many types of resistance training exercises in your own home, such as using a balance ball, doing leg lunges, or using hand weights.

It is generally believed that for women a regiment of weight training should involve higher repetitions with light to moderate weight. Higher repetition means 15 to 20 while light to moderate means only light enough to ensure that you are able to keep your proper form and complete range of motion. If you are able to easily achieve this then adding a little more weight would be appropriate.

Last but not least, working out with weights is not only an important weight loss tool but also a bone loss preventive activity. The health benefits from working out are numerous and just the fact that weight training gives your body natural stress relief due to all the endorphins that you are releasing while you are working out, makes it a powerful mental booster as well (who does not like to be happy).

Typically low calorie diets wreak havoc on your metabolism and amount of muscle loss is substantial. For many individuals it is beneficial to use a calorie counter to monitor their calorie intake. One of the biggest problems for women is that they under estimate the number of calories they are actually ingesting during the day. For this reason it has been proven that individuals who document there food intake on a daily basis have a better understanding about what and how much they are actually putting into their mouths.

It does not take a lot of time to become familiar with the nutritional values and the calorie content of foods when you spend a certain amount of time activity seeking the information. There are endless numbers of diet programs out their and everyone claims they have the answers. It is important to not get overwhelmed with an eating plan.

If you can make small changes, focusing on a balance of all your food groups and ensuring that you are getting all of your recommended serving of fruit and vegetables you will be well on your way. The number one problem for most individuals is the lack of fruits and vegetables in their diets. The other important thing to remember is that it is necessary to incorporate lean proteins into your diet because these are necessary for your body to build muscle.

The most important thing to remember is that a combination of exercise and a healthy diet are the key to not only weight loss but ultimately your health. For long term overall health it is necessary to incorporate both into your lifestyle. Neither part of the puzzle should be stressful and does not need to be confusing, make small changes and have fun.

Christine Erickson writes articles relating to women’s health and their endless struggle with weight loss. To learn more visit her at: http://exerciseforwomen-christine.blogspot.com or http://squidoo.com/women-exercise
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