Bikini season is getting closer which means a lot of us are looking to tone up our lower bodies! I LOVE lunges for tightening the tush and toning those thighs! To really see bikini body results, try adding some variety to your lunges with a few of these moves:
Hold a pair of dumbbells with your arms hanging in front of you, palms facing your body. Step the right leg into a side lunge, remembering to keep your left knee over your ankle. At the same time, pull your hands up your body until your elbows are even with your shoulders. Lower your arms and return to start. Repeat on the other side. Try 12 reps on each side.
Holding a pair of dumbbells, stand in front of a wall, pressing a stability ball lightly between your back and the wall. Position one foot at the base of the wall behind you and step the other foot forward, keeping your back against the ball at all times. Bend both knees to lower your body toward the floor in a lunge position. Stop when your front thigh is parallel to the ground. Hold for one count then press through your front heel to return to standing. Try 12 reps on one side before switching legs and repeating on the other side.
Stand two to three feet in front of a stability ball, holding a dumbbell in each hand. Step one foot back and place it on top of the ball, with your sole facing upward. Bend your front leg to lower your body toward the ground, keeping your front knee behind your toes. Pause then press through your heel to return to standing. Try 12 reps on one leg then switch and repeat.
Holding your dumbbells, stand with your feet shoulder width apart, arms hanging straight at your sides. Take a very long step back, keeping your weight on the heel of your forward foot. Lower your body down until the front knee is nearly at 90 degrees. At the lowest part of your lunge, rotate your upper body toward your front leg and do a bicep curl. As you lower your arms, push off with your forward heel to bring your back leg back to starting position. Switch legs and repeat on the other side. Try 20 reps, 10 on each side.
One of my favorite moves from Chalene Johnson! Begin with your feet shoulder-width apart, with a weight cupped in each hand. Transfer your weight to the left foot then cross the right leg behind the left (like a bowler would when releasing the ball). The majority of your weight should be on your front leg. Bend your forward knee and lower down, pressing your left hip toward the side of the room. At the same time, flex or bend your elbows, lowering your weight behind your head to the back of your neck, keeping your elbows tight to your head. As you lift back up, pressing your weight into your left heel, push the weight overhead and raise your right knee to hip height in front of your. Try 12 reps on one side then switch and repeat.