Want to SHAPE YOUR LEGS and LIFT THAT BUM - check out this workout!

As the summer is approaching, we do want to lose those extra winter pounds and be ready to start uncovering our arms and legs.

And now, as March is almost here, it is a last-minute call to start exercising. Because the time is limited, we have to wisely choose exercises, focusing on those that will give you the results you are looking for faster and easier. It is time to train smart and waste neither time nor energy for less effective workouts.

Therefore, I have prepared the workout that includes the one best exercise to shape not only your legs but also target different areas of your bum – LUNGES.

Honestly, just this one exercise, done properly, can help you make incredible, fast changes and get you ready for summer.

We have 5 different types of lunges in this workout: static singles, curtsy, back + 45° back, side and plyometrics. Each lunge variation targets different areas of your legs and bum: front, back and sides.

I used interval timer while recording it for you, but I would recommend doing 12 repetitions of each exercise on each leg. When you finish first round, take 30-60 seconds to recover and repeat minimum one more time.

When you learn how to lunge and feel comfortable while doing them, you can use one or two dumbbells to keep it challenging. When exercises become too easy you must increase the resistance otherwise you will stop getting benefits of this workout.

Rest minimum 48h between each workout.

Don’t forget that workout is only the first element that needs to be included to guarantee your results. Second one is as important as the first one - sleep. At night, between 10pm and 2am your body rebuilds and repairs. Without a good quality, early sleep, you will struggle to tone up your body and you won’t see expected changes.

The next, very important element is good nutrition. Reducing processed foods, sugar, alcohol and caffeine as well as drinking enough water will help your body get rid of toxins and cellulite. Getting rid of cellulite is not easy, but when you tone up your muscles, cellulite/fat will not be that visible anymore. Using scrub once or twice a week is also a great way to help your skin look better, nourished and healthy. All together it will make a difference.

Let me make one thing clear. These changes do not happen overnight. So be patient, consistent, disciplined and you will feel awesome wearing shorts this summer!

So here are how these exercises should be performed:

Do 12 repetitions on each leg (or set up a timer for 30/45/60 sec, depending on your fitness level) before you move to the next exercise.

Static Lunges

Take a long step back, with your feet hip-width apart. Back heel is off the floor all the time. Draw your belly in, keep your shoulders above your hips. Drop your back knee directly to the floor and keep your front shin perpendicular to the floor (don’t shift your body forward). You should not feel any tension in your lower back but if you do, hinge from your hips and gently lean forward (back pain is a sign of weakness/tightness/imbalance in your hip muscles and should be looked into). Press with your front heel to engage your gluts while keeping your toes on the floor. That will engage your foot muscles and help you strengthen and stabilise your ankles/knees/hips.

Curtsy Lunges

Step your right foot back and across. Keep your left foot on the floor, with toes facing forward all the time. Hips and shoulders are square, abs engaged. Drop your back knee to the floor and then return to standing. Do 12 reps before you switch legs.

You will feel this exercise on the side of your bum, targeting smaller muscles in your butt.

Back + 45° Back Lunges

For the back lunge take a step back keeping your feet hip with apart all the time. Then step in to starting position and step back half way between 3 and 6 o’clock (or the 6 and 9 o’clock) positions. Keep your body facing forward with your back foot facing inward about 45-degrees. For both lunges drop your back knee down so it just touches the floor, then return to standing.

Do 12 reps of each exercise before you switch legs.

Side Lunges

Step out to the side (3 or 9 o’clock). Keep both feet facing forward and bend the leg you are stepping with. Keep the pressure on the outside of your feet. That will support your knees and will engage muscles on the outside of your legs and bum.

Do 12 reps before you switch legs.

This exercise is perfect to tone inner thigh muscles which most women complain about 😊

Plyometric Lunges

Great explosive version that targets different muscle fibers, helping shape these legs.

WARNING: don’t do this exercise until you feel comfortable with other versions. Make sure you control your movements before you add plyometrics.

Start by standing with feet shoulder width apart. Next, step back with your left foot. Begin exercise by lowering body down until your forward thigh (right thigh) is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up and switch legs. Land softly on your feet with a bend in your knees. Grab your balance before you drop back down into a lunge and continue the exercise.

Warm up before you perform this workout and don’t forget to do self-massage and stretch after it is done.