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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.
Joakim

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

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illustration of woman running up stairs

Running stairs – a cardio workout which shapes your butt

illustration of woman running up stairs
Exercises: Legs, butt & cardio

Walking stairs instead of taking the elevator is step one to achieving an active lifestyle. When you feel comfortable walking up stairs it’s time to kick it up a notch and start sprinting up stairs.

The awesome thing about running stairs is that it’s a very effective cardiovascular workout and you can quickly raise your pulse. If you put your mind to it you will have your heart racing in just a few floors. This is also the kind f exercise which really burns calories and if your goal is a well toned butt then this is the exercise for you.

How:
If the stairs are of normal size you should step on every stair. Lift your knees up high and keep a high pitched pace. The main thing about running stairs is that you run on your toes and not your heels. Make sure you push off with all muscles in your lower body; calves, thighs and butt. Don’t just let your knees do the work. Also get your arms involved and swing them back and forth when running, don’t shrug. Focus on keeping a high pace, this will get your heart pumping and you’ll improve your conditioning level.

Once you have mastered running on every stair you can try to only step on every other stair.

Something to keep in mind is that running stairs puts a lot of stress on your knees and lower body, so stop if you exercise pain.

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Bum stretch – Kick back and stretch your glutes

stretch your glutes in the sofa
Exercise: Bum stretch
Situation: In the sofa
Stretches: Gluteus (your buttocks)

Stretching your glutes (or bum if you will) will help relax your entire body and is something you should do as often as you can.

Rest your left ankle on your right knee and press the left knee away from you as you bend forward. You will feel the stretch on your left buttock.

You can also with your right hand grab on to you right leg and pull yourself towards the leg. Try not to arch your back too much as you do this. Switch sides!

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