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Burn Butt, Hips and Thigh Fat With Clock Lunges

Posted Oct 02 2009 10:00pm
Burn butt, hips and thigh fat with clock lunges! This exercise will help your lower body look better in 3-D space!

You don't need butt-busting fitness gadgets! Do more clock lunges and they will strengthen most of the major muscle groups of your lower body. Clock lunges also improve your core strength, coordination and balance.

Many of you do forward lunges, reverse lunges and walking lunges. These exercises work your lower body in one plane of motion (sagittal ). I don't see enough people doing side lunges and transverse lunges.



If you will do clock lunges, you are covered in all 3 planes of motion, your legs will look better and they will be more balanced.

Do clock lunges this way (bodyweight or with dumbbells):

Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for your left leg. Maintain upright posture throughout to improve core strength.

Training tip: To work your hamstring and butt muscles more, lunge out further with your front leg (you should feel the stretch)! A shorter lunge step will work your quadriceps more.

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