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.Pin It