Ok so some of you may be used to Bulgarian lunges and want some thing to kick your butt into high gear action.. This exercise will make you not want to sit down the next day but is so powerful that you will see results in about a week. I'm going to go through with you methodically how you do it - what you need to do to see results quickly is do this every morning and every evening. You do it first thing when you wake up - and just before you go to bed (maybe you'll want to do it before you are really tired because you won't get the most out of your body.
Ok, there are no repetitions or sets involved what you need to do is do it until you 'Burn Out' (which means push yourself so you literally cannot do any more) then each day you add 1 or 2 more repetitions then you did the previous day. So if you managed to complete 15 repetitions of the exercise on each leg, the next day you should do 16 or 17 on each leg. This exercise I learnt from Nick Nilsson and it really is Superb. I'm giving you another warning now... you will feel this in your bottom the next day and I am not kidding.
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| This is your starting position, you need to wedge a chair to a door frame so that it is secure and cannot move. You can allow the door to close also with the chair wedged between like I have so that it really won't budge. Start by placing your right leg on the ground and your right hand holding the door frame (slightly above waist level). Your left leg should be balanced firmly on the chair because soon you are going to put all your weight on this leg to draw yourself upwards into a standing position on the chair... |
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Now you begin to draw yourself up with your left leg (the chair firmly on the chair) all your weight should be in this leg and you should feel the power your muscles are putting into this exercise as you raise yourself upwards into a standing position. |
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So now you've assumed a standing position you are going to lower yourself again but without letting your right foot (the one that was on the floor) touch the floor again. Instead you are going to bend it, and lower yourself again - allowing that right leg to come just below the seat of the chair. In other words you are lunging without letting your foot touch the floor - lunging on a chair. (It gives more range in the muscles targeted). Try not to use your hands to pull you up and lower you down, the power should come from your leg taking it's turn on the chair. |
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So this is the end position, allow your knee to dip just below the chair seat and do not let your feet touch the floor keep your leg bent. This is the end of the motion, after this you draw yourself up again to standing position (using the foot placed on the chair) and repeat this exercise of bending down and standing up and each of these movements count for 1 repetition. So if you can do 7 - Great! 10 - Fabulous! 15+ Check you out Superstar So now all you need to do is swap legs when you have finished the repetitions on one leg. Remember to do the same on each leg, you really don't want to end up with one Gluteus Maximus and One Gluteus Minimus. LA xoxo |
