Wednesday, May 5, 2010

Work It Wednesday

When I really want to tighten up this butt and these thighs, I go to one of my good old standbys, the lunge. I like to spice mine up to increase the intensity, though. Here is a demo of one of my favorites, the lunge - front kick. I make them do these in my kickboxing classes as well.... It's a real crowd pleaser! ;)
3 sets of 20 on each leg.

Start by stepping back into a lunge. I know it looks like I'm lunging forward, but I really am in a backwards dip.

Putting all your weight on the front leg, lift your knee up out of the back dip and forward.

With the knee up at about hip height, extend the leg out into a kick or leg extension (with a kick you'll flick it, with an extension, you'll just extend it out at a firm, even pace.

Retract leg back to second position

Return leg to the original backwards lunge and repeat.


Hire PHP Programmer May 6, 2010 at 5:00 AM  

Thank you so much for such a healthy post....

FitJerk - NO BS Fitness May 6, 2010 at 11:24 AM  

Tighten up the butt?

Pish... you just want to become more spankable. Admit it ;)

Ahh lunges. My training partner magically feels "sore" or "not so good" every time our leg workout involves barbell lunges.

And if he IS feeling good, he enters the gym with a big "Fuck you man... I totally hate you today"

I call it BROlovin. Cheers missy, that butt is looking good.

Acadia May 6, 2010 at 7:31 PM  

Now I know your moves!

The Fitness Diva May 7, 2010 at 1:24 AM  

thanks for stopping by, PHP!

Thanks, Fit Jerk.... that's just oh so special coming from you! ;)

Nuh uh, Acadia! No you does-nt!!
I got secret moves, too! But if I showed you, then they would no longer be secret! ;)

David Tamayo May 7, 2010 at 4:16 AM  

Lunges are great. I also like doing weighted step-ups and of course the tried and true good-ole squat topped off with a few sets of Reverse Hypers. The Butt gets worked somewhere in there. ;o) Take care my friend.

Michelle | Event Tickets May 7, 2010 at 8:20 PM  

Looks simple enough to do, even if I am not much for balance. A video would be cool too. Nice tip.

SOLOMONSYDELLE May 7, 2010 at 10:48 PM  

Cool, I didn't know about this move. I do a similar lunge move but kick out backwards. Will try this approach.

And did I see Jason Momoa's pic and did you tell him to call you? Gurrrl, don't let Lisa Bonet get you for trying to holler at her man!


The Fitness Diva May 7, 2010 at 10:58 PM  

Thanks for stopping by, David. Yes, I live by the lunge and squat, and also love doing side to side weighted squats. Can bounce a quarter off this butt! ;)

Michelle, it's in the works. I wanted to do a progression pic here, though, because I always think those are cool. I wish I could stack them together and do one of those simple animations like they do on a deck of cards. I'm sure I can figure out the technology and do that on the next one. So much more interesting than a vid, I think! ;)

SOLOMONSYDELLE, I being a verrry baaddddd girl, yes! But Jason is the yummiest thing I've ever seen!
Lisa ever decides to let go, I'm there! I'm just sayin'...... ;)

VetTech May 7, 2010 at 11:13 PM  

You look AMAZING! What do you suggest for people with bum knees who can't do lunges or stairs?

online auction May 8, 2010 at 1:07 AM  

ok..I will also try this.let's see can I do it??.... :)LOL

girl games May 9, 2010 at 4:12 AM  

You look great.
gym is a great way of life.

Unknown May 9, 2010 at 9:44 AM  

The one thing that makes your blog superior to other fitness blogs is that you always give examples of the exercise yourself. No sketches, no stand-in's, no fakes .... which makes everything at least look possible to have a go at.

It's wonderful and inspiring - so thank you! :)

online educational resource May 10, 2010 at 3:04 AM  

I really needed it... thanks it seems very helpful

Laser Hair Removal Risks May 10, 2010 at 6:11 PM  

Great to see you work out !
The picture scroll down is not used enough today, everyone puts videos.. I think your example by photoes is much more faser to view and understand. I am a bit fed up with videos in the middle of text sites.

4 days to Tel Aviv Marathon, hope to finish it OK :-)
See you around

jellybelly May 11, 2010 at 1:41 AM  

Great move! I'll have to try it after my runs. I'm tired of doing lunges.

Get rid of abdominal fat May 11, 2010 at 8:27 AM  

Thanks for the awesome exercise tips. I tried the exercise and it's tough.. I can feel it working deep into my muscles. I'll add this to my daily routine. Thanks again!

Healthy Cafe May 11, 2010 at 10:39 AM  

cool move I want to try it

vange May 12, 2010 at 10:11 AM  

While I hate lunges, they are the best for a tight ass. Must. Force. Myself. Every. Frickin'. Time.

Fulvic Acid May 14, 2010 at 9:15 AM  

Sounds really amazing! It is very much beneficial for strong legs and thighs. Great pictures also!

Best Creatine Supplement May 19, 2010 at 9:50 PM  

Lunges are an excellent exercise. My favorite leg exercise, second only to squats.

But a good day of heavy barbell lunges is PUNISHING!

Samantha May 20, 2010 at 3:10 PM  

I thank you for this I have lost 98 pound and i am trying to look for variation in how to do my dail exercise this makes interesting reading


Sushicookie May 20, 2010 at 3:34 PM  

Found your blog while hopping through entrecard sites.
Will be following! I enjoy your posts.

Dee May 21, 2010 at 10:00 AM  

Cool ! Will try this one this weekend for sure :)

Hire PHP Developers September 23, 2010 at 3:12 PM  

Wow very nice and very informative i liked it very much

Hire PHP Developers October 25, 2010 at 7:29 AM  

Health is wealth so this tips are best forever life time thanks for sharing

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