STYLE QUARTERLY MAGAZINE | SNEAK PEEK

Fit To The Max / 96

TAKIN’ IT TO THE MAXIMUSBODY STYLING THAT SHAPE YOUR LEGS, TONE YOUR BUTT AND BUILD STRENGTH
Take a look at your own buns right now.
Are they tight perky and strong
or are they saggy and lumpy?
Worse, are they without any
tone and just hangs there
like a piece of flesh just out
from the butcher store? If you really want
a tight and sexy butt that make heads turn
and gives you confidence when you are in a
pair of tight jeans or in your bikini, read on.
Your butt consist of three muscles, the
gluteus maximus, gluteus medius and
gluteus minimus. The gluteus medius
and gluteus minimus are the muscles
on the sides of the hip that are used
for the internal rotation of the thigh.
The gluteus maximus is the
largest of the three muscles
and is used for hip extension,
outward rotation, leg adduction
and leg abduction. These
muscles are collectively called
the “Glutes”.
Shape your legs, tone your butt
and build functional strength,
with the Reverse Lunge.
Lunges are an exceptional
exercise for conditioning
your lower body. They
stress the muscles from a
perfect angle to develop
incredible shape and
symmetry in your legs,
thighs and butt.
Because they require
balance, lunges also
build neuromuscular
and functional capacity
- helping your body
go through its daily
motions and letting
you pick up your
children with ease.
Whether you’re trying
to lose weight, want to
look sleeker in shorts,
or improve your athletic
performance, lunges
should be part of your
training program.
In my opinion, the Ultimate
Lunge is the Reverse Lunge.
There are many types of
lunges, and many ways to
perform them all, but since we
only have
time to
cover one - my choice is the reverse lunge.
Here’s why:
- Because you have more balance and support,
it’s easy to learn and perform. Plus, you have
less momentum to contend with during the
exercise which provides more effective stress
to the muscles and yields better results.
- It’s safer and softer on your knees because
your back foot absorbs the ballistic shock of
the lunge step. (Contrasted to the front lunge
where impact shock can transfer to the knee
even if you land heel to toe.)
- It creates muscular balance by initiating the
movement backward as opposed to most
other exercise movement patterns that take
you forward and bias your musculature toward
forward motion.
How To Do A Reverse Lunge Correctly
- Start facing forward, with your feet shoulder
width apart, and your arms at your side.
- Step back with one leg far enough to allow
your knees to bend at 90 degree angles. You
can simultaneously bring your arms up to act as
a slight counter balance. If you want a greater
challenge, hold light weights in your hands.
- You’re in correct position at the bottom of your
lunge when your front knee is directly over the
ankle.
IMPORTANT - To go back to the start position,
start dropping your arms and lift from the heel
of your front leg. DO NOT PUSH OFF YOUR
BACK LEG. This simple advice will dramatically
improve the effectiveness of your reverse
lunge, give you a far tighter, leaner butt and
get you much better results in half the time.
Try doing reverse lunges 3 times a week on
non-consecutive days. Work up to 2 sets of 10
repetitions on each leg. After a month, I think
you’ll be amazed at the impact the reverse
lunge will have on your physique.
...THEMEDIUS&THEMINIMUS
DISCLAIMER: THE ABOVE PHOTO IS USED TO ILLUSTRATE THE MAXIMUS ONLY. TECHNICALLY, THIS IS NOT A LUNGE POSITION.
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