Lunges are one of the most effective moves for firming your butt and your quadriceps (thighs). This exercise also strengthens your hamstrings (muscles behind the leg), and inner thighs, creating a natural brace for your knees. The more weight you use, the fewer repetitions you will need to fatigue your muscles.

• Keep abdominals contracted (drawn in) and spine straight.
• Hold dumbbells at your side and take a large step directly sideways with right foot, toes pointing slightly outward.
• Bend right knee so it stays in line with ankle. Don't let knee extend past toes.
• Keep left leg slightly bent while lunging toward the right.
• Push off with right foot, focusing on using you heal to push back up bringing feet together. Repeat all repetitions on one side, then side lunge to the left following same technique. Do 15-20 repetitions per side.

Tips on Form: Step no farther to the side than will allow you to return to the center without losing your balance or having to inch in your leg. Don't let your bent knee go past your toes or rotate in as this can stress knee ligaments and tendons.

Advanced Tip: You can add more weight to make the exercise more difficult while doing fewer reps. Instead of doing all reps on one side; you can alternate legs while performing the exercise. You may also increase the difficulty by lunging off of an unstable device such as a Bosu, dyna disc or Airex pad while working on your balance, stability, and core.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.