Tag Archives: lunges

vacuum lunges exercise

Vacuum lunges – quads, glutes and core workout while cleaning

Vacuuming burns about 250 calories per hour but you can make this task even more effective by changing the way you move around when you vacuum.

Lunges are a great exercise for your glutes (butt), quads (thighs) and core (abs). Plus they fit really well together with vacuuming.

vacuum lunges exercise-

Nel is doing lunges to exercise his butt and legs while vacuuming. How metro of him!

A lunge is a position where one leg is positioned forward, with the knee bent and the foot placed flat on the ground, while the other leg is positioned behind.

It’s quite easy to do lunges but a couple of things to pay attention to are:

  • Keep your abs engaged during the entire exercise.
  • Keep your back straight.
  • Form a straight line from your bent knee to your shoulders.

To return to a standing position push yourself back up again using your front leg.

  • It is ok to allow for your front knee to go past your front toes.
  • Try not to touch the ground with your back knee.

Take long deep steps as you vacuum and slowly move forward and feel the burn in your thighs and butt.

I also have to add that I deliberately chose Nel (a man) for this illustration. In our house I also do most of the vacuuming.

Here’s a video about how to do proper lunges.

couch lunges

Couch Lunges – the second most effective butt exercise there is

couch lunges

According to fitnss experts lunges are the second most effective exercise to shape your butt.

Forget about using weights or going to the gym if your want a great ass. In a study conducted by the American Council on Exercise, 36.000 ACE certified trainers were asked which is the most effective exercise to tone your butt. On second place you find good old lunges (squats came in on first place). Lunges are not only great for toning your butt but they also do wonders on your thighs. And the great thing about both squats and lunges are is that you don’t need any gear to do them, so a well suited situation to do some lunges is while watching TV.

Place one leg on the couch behind you. Bend your front leg until your knee is 90 degrees to the floor. Keep the position for a short period of time before pushing yourself up again. Repeat for the desired number of repetitions and then switch to the other side. Keep your back straight and shoulders relaxed throughout the exercise.

If you want to make the lunges even more effective you can hold a pair of dumbbells for extra weight.

You can also make the lunges even more spicy by doing an explosive push followed by a jump. This is called a split squat jump.