How to Firm Up Your Backside

Most every gal in the gym is familiar with the lunge. You see hordes of women doing lunges. Some trainers even have them walking around outside doing lunges.

Good idea… bad execution.

The right way to do lunges is one leg at a time. Do not alternate between both legs or do walking lunges. It is hard on the knees, and it doesn’t take advantage of the mind/body connection that focusing on one leg at a time can give you.

1. Burn out the muscle on the first leg with mental and physical focus.
2. After you do one leg, do the other.
3. Rest one minute. Then do a set of 20 squats using dumbbells or a Smith machine.
4. Repeat the lunge exercise, one leg at a time, then the squat… then you’re done.That’s two “giant sets” – two sets of one-legged lunges and two sets of squats. That’s it. You can do it in less than 10 minutes.

Not only is this a great exercise for your legs, your butt will be screaming for mercy and will be more toned practically by the time you get to your car… assuming you can walk to your car! I’m kidding, of course. But seriously – this is a great workout for the booty.

[Ed. Note: If you want to build more muscle in less time while you burn body fat, pick up nutrition and fitness counselor Jon Benson's book, 7 Minute Muscle. It's a complete system for dropping fat and building muscle that's guaranteed to work for you. Try it for 60 days and prove it to yourself.

For more easy-to-follow exercises you can do at home - plus dozens of strategies for getting fit and living longer - sign up for ETR's natural health newsletter.]

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