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Lunges - exercise to create perfect legs

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If you want strong hips and buttocks, you will need to work!

This is a well-known fact: to pump up a beautiful ass, you need to train hard. There are two best exercises for this:

Squats most effectively use the quadriceps (hips), but they also work out the gluteal and core muscles. This is the best exercise to increase the strength of the muscles of the legs.

On the other hand, lunges are also very effective on quadriceps and buttocks. They not only magnificently increase the strength of the muscles of the legs, but also make your forms more palatable. If your goal is to gain muscle mass, then this is a good option, and you need to do a lot of them. And the best thing is to make one separate training session, consisting only of variations of this exercise. It’s up to you to choose lunges or squats, and what’s best depends on your training goals.

How to make a perfect lunge with your own weight

Lunges with your own weight - the right training for the lower body at the initial level. Here you can do without additional weight and focus on technology.

Technique for girls:

  • Step 1: keep your head, shoulders, back straight and your chin parallel to the floor.
  • Step 2: step forward, distributing the weight between the toe and the back heel.
  • Step 3: the heel can be torn off the ground, but do not let the knee of the front leg go beyond the ankle. Ankle and knee should be in line.
  • Step 4: bend the knee until the shoulders and hips are aligned, forming a straight line from the shoulder to the knee.
  • Step 5: make sure you are NOT leaning forward, but keep your back in a neutral position, chin parallel to the floor and head up. Tighten your abs to keep your upper body straight.

How to do it wrong:

  • You lean forward too much. Your shoulders, abs and hips should be as straight as possible. If you lean forward, you transfer all the load to the lower back.
  • Your knees are not bent properly. You should always see forefoot socks. If your front knee has gone too far forward, then the stress goes to the knee joint, not the leg muscles.
  • You slouch. Again, all the stress goes to the back.

How to lunges with a dumbbell or barbell

During this exercise, pay close attention to the technique. This exercise is not for sluggish, as one is the wrong approach, and injury is provided.

The technique for performing lunges for girls is no different from men, it should still be perfect to avoid injuries:

  • Step 1: keep your head, shoulders, back straight and your chin parallel to the floor. Position the bar just above the shoulder blades. If you take dumbbells, then in each hand should be one.
  • Step 2: step forward, distributing the weight between the toe and the back heel.
  • Step 3: the heel can be torn off the ground, but do not let the knee of the front leg go beyond the ankle. Ankle and knee should be in line.
  • Step 4: bend the knee until the shoulders and hips are aligned, forming a straight line from the shoulder to the knee.
  • Step 5: make sure you are NOT leaning forward, but keep your back in a neutral position, chin parallel to the floor and head up. Tighten your abs to keep your upper body straight.
  • Step 6: When working with dumbbells, make sure your weights are under your hips. The problem will be that you will have a great desire to swing them from side to side, but you need to keep them in a straight position.

Errors in their implementation can be exactly the same as attacks with their own weight. This option is much more complicated, but their effect is much steeper.

Options for adding lunges to your workout

Lunge squats are great exercises. In this article we do not consider the technique of the first exercise, but we study the second separately and in detail.

Lunges in walking - The most common variation of exercise.

You push your back foot to step forward, increasing your gluteal muscle contractions.

Side lunges - Great for working out your hip muscles, as well as your quadriceps and buttocks. This exercise affects the "width" of the muscles and allows you to round the buttocks.

To perform the exercise, start in the starting position - feet shoulder width apart. Take a step to the left and a little back and bend your knee until your front leg is parallel to the ground. Keep your right leg straight without lifting a single heel off the floor. Return to the starting position, and repeat with the right foot.

Lunges in motion - This is a little easier than walking, especially for those with limited joint mobility. This is also a great exercise for beginners.

Stand back. Take a step back, land on your heel and lower yourself into a lunge. The knee should form an angle of 90 degrees. Your hind leg will support most of the weight, which will ease the strain on your front leg and knee. Return to starting position.

Hour lunges - This movement combines the two previous exercises.

Step forward to the usual lunge, return to the starting position, step sideways to the side, return to the starting position and step back to the opposite. This is one rep!

Lunge Curtsy- This is a terrific movement that increases hip mobility with leg muscles.

Stand back. Take your right foot back, crossing it with your left foot, as if performing a curtsy. Your right knee should be parallel to your left knee and form a 90 degree angle.

Reversing lunge - This is a great exercise to double your buttock growth rate! By adding the leg backward (a movement that exclusively works on the hips, buttocks and lower back), you can increase the roundness of the figure.

Stand back. Step back with your right foot into the reverse lunge. When you come back forward, raise and lower your hind leg as high as possible.

Bulgarian split squats - The fact that your hind leg is on the bench means that most of the work is done by the four muscles of the front leg. This exercise develops a power indicator very well.

Starting position: left foot on the bench, right foot at the lunge distance from it. Go down until your left knee almost touches the ground. Your right thigh should be parallel to the floor.

Bouncing lunges - This plyometric exercise combines a classic lunge with an explosive leap! It is great for improving cardiovascular function, as well as for strengthening leg muscles.

Start already from the position in the lunge and jump from foot to foot without changing position.

  • 2 sets of 12 repetitions of lunges in walking,
  • 2 sets of 8 repetitions of hour lunges,
  • 2 sets of 12 reps of Bulgarian split squats,
  • 2 sets of 20 repetitions of lunges with bouncing (1 repetition = 1 jump),
  • 1 approach of 12 repetitions of curtsy attacks,
  • 2 sets of 12 repetitions of lunges with a leg back.

When you finish this training, your legs will burn, your blood will circulate at a frantic speed, and you will already be on your way to the raised legs and strong buttocks.

If some exercises are too incomprehensible to you, you should watch the video. These exercises are also convenient in that they can be performed at home.

What swing lunges

When performing lunges, two joints are mainly involved: the knee and the hip. In this case, the following muscles come into work:

  • buttocks
  • shins
  • hips biceps
  • thigh quadriceps,
  • calf
  • synergists
  • flatfish,
  • abdominals
  • backs.

The main load falls on the muscles of the buttocks. However, it is worth paying attention that with a long step, buttocks are more heavily loaded, short lunges - on the thigh quadriceps.

The advantage of lunges is the study of a large number of muscles using small weight weights. Which, with the right technique, reduces the likelihood of injury, but it works well on the lower body and promotes harmonious development.

Proper exercise technique

Joint exercises are suitable for warming up:

  • perform rotations with the head, arms, shoulders, hip and knee joints,
  • make all kinds of inclinations,
  • running on a place with high legs lifting and jumping on a place or with a skipping rope will also help.

First, you should learn how to properly lunges without weighting in the classic version.

  1. Feet shoulder width parallel to each other.
  2. Keep your back straight.
  3. The gaze is directed forward.
  4. Hands on the hips.
  5. Head and back in one plane.
  6. Shoulders are divorced.
  7. Take a couple of deep breaths.

  1. On inspiration, step forward with one foot.
  2. Keep the body perpendicular to the floor.
  3. Transfer body weight to the leg in front.
  4. The leg in front rests on the whole foot.
  5. The back of the foot is only on the fingers, the heel is looking up.
  6. The knee of the hind leg is almost touching the floor.
  7. Keep both knees at right angles.
  8. Belly pull in.
  9. The crown of your head reach up.
  10. Shoulder to part and lower.

Return to starting position:

  1. On the exhale, transfer the body weight to the back of the leg.
  2. Bend the supporting leg and return to the starting position.

On inspiration, perform the exercise with the other leg.

Other options for lunges:

  • Lateral (to the side) - include the adductors and abductors of the thighs,
  • Reverse (lunges back) - in fact, do not differ from the classical ones,
  • Bulgarian (with his back to the support, on which the leg rests, resting on a lift) - first, all repetitions are performed on one leg, then on the other,
  • Walking lunges - maximize the use of stabilizing muscles and develop coordination.

You can also divide the technique into lunges with a return (stomping on the spot) and walking lunges. When walking, it is advisable to use an attached step, otherwise there is a high probability of loss of balance, falling and injury.

When performing any version of the exercise, general recommendations should be followed, based on the technique of performing classic lunges.

General recommendations

  1. Keep your feet shoulder-width apart so you don’t fall face down.
  2. Fix the lower back.
  3. Look always ahead of you, do not lower your chin.
  4. The abdomen does not touch the supporting leg.
  5. At first, you can use the support - stick with your hand.
  6. Increase the load gradually.

It is recommended to perform at least 8 lunges with each leg in order to sufficiently load the gluteal muscles.

An acceptable number of approaches is from 3 to 5.

Lunges with dumbbells and a bar are a great addition to squats, Roman traction and leg training on the simulator, but they allow you to work out more stabilizing muscles and soon achieve harmonious development.

With dumbbells

If the technique of performing classic lunges is mastered, you can begin to perform exercises with dumbbells.

It is believed that the correct execution of lunges with dumbbells as weights is more suitable for women.

There are two options for doing the exercise.

First: classic - arms with dumbbells are extended along the body, which makes it easier to maintain balance.

Second: dumbbells in bent arms on the shoulders. The execution technique is both with a barbell and it is more difficult to keep balance.

Tip: turn the toe of the leg inward a little, and hold the dumbbells with the whole hand.

With a barbell

It is believed that lunges with a barbell on the shoulders are more suitable for men - with this arrangement of weight, the muscles stabilizing the body are more connected.

The technique of execution is the same as with dumbbells, but a lot of concentration is required - you can not get rid of the bar during execution as from dumbbells if something goes wrong. It is necessary to monitor breathing and do the exercise without jerking. A glance when running forward, not down.

The quadriceps femoris is well developed when doing lunges in Smith's simulator. Exercise not only pumps muscle, but also improves strength performance. Used in training by bodybuilders, powerlifters and other athletes.

The pace is slow with a large number of repetitions.

Thanks to the use of the simulator, the load on the spine is reduced.

Performing lunges in the simulator Smith:

  1. Given the possibility of displacement during the exercise, it is convenient to position the bench (you can not use the elevation, but with it the load on the supporting leg is higher).
  2. Using a narrow grip, grab the bar and place it on top of the trapezoid.
  3. Bend your back in the lumbar region. Buttocks should be at such a level that the knee forms a right angle.
  4. When bending the leg, it is necessary to ensure that the knee does not protrude beyond the toe.

  1. Body weight in the heel of the working leg, the foot of which does not tear off the floor.
  2. Suitable flat shoes.
  3. Knee and toe look one way.
  4. The breath is deep.

Weight selection

Performing with heavy weight increases the load on the knees and spine.

Before you perform an exercise with weighting, you should do a couple of approaches without weight.

Women should not use weighting agents of more than 15 kg, since such organs can suffer from such a load.

It is recommended to start with light dumbbells from 5 kg and less.

I mastered lunges (with short and long steps), practiced for about 2 months. The effect on the muscles, the shape of the buttocks, calves is very noticeable. I decided to increase the load, and began to do these exercises with dumbbells weighing 1 kg, I hold them down. I immediately noticed this weighting: my back muscles turned on. But the knee discomfort bothers me: they ache during and after exercise. This has never happened before. Is this a normal reaction of the joints to the load, or am I doing something wrong?

The effect obtained during lunges can be achieved by performing similar exercises from Hatha Yoga, such as the “warrior pose”. Despite the fact that it is more static than classical lunges, it takes no less effort, especially if you hold it for several minutes. I like that in this asana you can accurately fix and hold a right angle in the knee, which is very important when performing this exercise. Plus, the muscles are not so much pumped up, but lengthened more - it suits me better. Well, of course, at the same time as tone and strengthening.

For me (ectomorph addition), this exercise was a find - my legs grew almost in front of my eyes! Having tried many variations, I settled on the bar, as it is more convenient to keep balance and more concentrate on doing the exercise.

What muscles work

The exercise basic, i.e. multi-articular, similar to normal lunges and involves the same muscle groups:

  1. quadriceps
  2. gluteus maximus, leading, soleus,
  3. muscles of the back of the thigh, calf,
  4. small / medium buttock.

  1. elementary, watson, beautiful booty,
  2. excellent muscle isolation of one leg,
  3. qualitative development of small leg muscle groups,
  4. development of strength and muscle volume in each leg separately,
  5. “Raised” buttocks,
  6. development and strengthening of the muscles of the core
  7. improved knee stability
  8. great variability
  9. simplicity (possible in any conditions, including home).

How are they different from ordinary ones?

The position of the legs is more convenient for working out the muscles of each leg - in Bulgarian lunges one leg is suspended, while the classic lunges use both legs. Both exercises involve the same muscle groups, however a lunge with dumbbells distributes the load between the two legs, and Bulgarian lunge aiming only loads the muscles of one leg, which makes this exercise more tiring and difficult.

If you compare the two exercises, then classic lunges allow you to use more weight. However, Bulgarian attacks create constant tension of the supporting leg, and the volume of work performed by the front leg is greater than with a lunge with dumbbells.

In addition, a team of researchers led by Professor McCurdy (USA) compared barbell squats and Bulgarian lunges and found that EMG activity (electrical activity of individual muscle fibers) in the buttocks and hamstrings was significantly higher in Bulgarian lunges than with squats barbell.

Different lunge options back

Thus, we can conclude that if your goal is to improve the shape of the buttocks and add hips to the biceps, then it is better to use Bulgarian lunges.

BUT: in another study, it was found that after performing both exercises, the concentration of testosterone in athletes showed practically identical levels.

Therefore, split (what is split read here) of squats with a barbell and Bulgarian lunges has a positive effect on the hormonal environment and, as a result, the desired hypertrophy (i.e. to increase your Madame I sit 😉).

IMPORTANT: There is one obvious drawback (not only for this type of lunges, but for everyone) - you will spend more than one training to find the “same angle” and the position in this exercise in which you will be feel exactly that target muscle.

It's like underwear - very individual. No trainer in the world will be able to show you exactly how you need to perform the exercise, but he can give you extremely valuable recommendations.

The hall is not a place where you can chop off your head completely. Everything depends on you.

You will learn about the advantages of doing exercises with one leg and their effect on the buttocks from the article “Romanian traction on one leg with a barbell or dumbbells: developing buttocks«

The structure of the gluteal muscles and the impact on them exercises

The gluteus is a combination of the large, medium and small muscles.

Big the muscle is responsible for the shape of the buttocks. If this muscle is poorly developed, it could suffer from the use of low-calorie diets: in this case, the priest will look "saggy." Medium and small the muscles are under the big muscle: they are responsible for the roundness of the buttocks. Their functions include pulling the thigh back and to the side. When performing lunges, the front of the thigh and gluteal muscles work.

This exercise gives the desired relief, which is the cherished dream of many women. Performing a complex with lunges, you involve almost all the muscles of the lower extremities in the work. These movements are very effective also because when using their various options, different muscle groups are worked out.

A positive result of this exercise is also that the abdominal muscles are loaded and worked out, a flat tummy is formed! A very attractive result of these exercises is that their regular use gives the muscles of the legs a relief. The legs become slim and the hips are taut.

Using extra weight can achieve great results. But experienced instructors advise you to do this gradually, so as not to harm yourself!

How to make lunges for buttocks at home?

  • Performing the exercise control your breathing! Tension is exhaled, relaxation is exhaled.
  • If this is your first time deciding to do this type of gymnastics, consult with a trainer.
  • Perform a light, warming muscle warm-up to stretch those muscle groups that will work (buttocks, front and back of the thigh, lower leg). After warming up, you can avoid injuries during the main workout.
  • At the beginning of the training, do not make deep lunges; lower the body not completely. Stretch your muscles gradually until they adapt to the loads.
  • The leg you push forward bends right angle only, and the knee does not go beyond the line of the fingers. Otherwise, the knee will experience the greatest load, which threatens to injure him. The possibility of damage to the knee joint is quite significant when performed improperly.

When doing this movement with a solid weight, remember that you are pumping, first of all, the muscles of the legs, not the buttocks.

Top 7 Effective Performance Options (Video)

So, the technique of performing lunges for buttocks without weights is under the weight of their own bodies and using weights: barbells or dumbbells.

Attention! The number of approaches and the number of exercises is selected individually for each person. (On average, three approaches of five exercises).

1. Classic

  1. We place our feet parallel to the width of the thigh. Keep your back straight, we monitor the correct posture. Then we bend the back a little in the lower back and slightly bend the knees. Do not tilt the body, keep your head straight.
  2. We take a step - we push forward one leg, extend the other leg and rest on the toe. The load is transferred to the leg located in front. We bend it and gently sit down.
  3. Lean on the foot of your foot forward and gently rise without a jerk. We return to the original position due to the muscles of the leg, set forward. We use the hind leg as a support without loading it.
  4. The next stage - we change the leg, put forward, and make a lunge.

See the video for more details:

Important! The leg that you put forward bends at a right angle. The leg located on the back should be straightened. We perform the exercise until the knee of the straightened leg is close to the floor. In this case, we do not touch the floor - in this case, the gluteal muscles will receive the intended load.

2. Hopping

We stand in a classic starting position. We jump with force, and during the jump we change legs.

Exercise burns calories very efficiently. It is recommended for those who want to not only strengthen the gluteal muscles, but also lose weight. This exercise not recommended for beginners, since it is quite difficult to perform, and there is a risk of getting a tendon stretch.

Cross-legged

Cross or oblique lunges are most useful for girls, as they work well on the middle buttock. They are especially loved by fitonashi and other lovers of polishing the center of the universe.

However, it is very important to know: this exercise is dangerous for the joints! For proper execution and your safety, you must have flexibility in the joints. Too unnatural range of motion for the knees and ankle.

For the same reason, less burdens are used for cross lunges than for classic lunges. Besides, inalways take less weight - better do more reps!

So, first we learn to perform the exercise diagonal lunges back without weight. And only after you bring the movement to automatism, you can take dumbbells / disc / barbell.

  • The legs are slightly wider than the shoulders and slightly open the socks apart. The knees should be pointing in the same direction as the socks.
  • Transfer the weight by one leg, and the second take a wide step backward, diagonally towards the supporting leg. As a result, one leg is in front of you, the toe of her foot is pointing outward, the second leg behind is cross-wise, her toe is pointing forward, or just a little inward (the knee is the same).
  • Sit down, bending the knee of the working leg so that the thigh is parallel to the floor. The knee does not extend beyond the toe, and the weight throughout the movement remains on the heel. With the knee of the supporting leg, reach the floor behind the working leg, but do not touch it. At the bottom of the squat, you should feel the extension of the gluteal muscles of the working leg.
  • Get up

You can complicate the movement by making diagonal lunges in steps (after each squat, returning the supporting leg to its original position), as well as adding max to the side. Thus, you will give an additional load on the middle gluteus muscle.

Or, for example, put your working foot on the step. Take your supporting leg back in accordance with the movement technique. Performing lunges or squatting curtsy in this way, you will stretch your buttock as much as possible, which will make the training even more effective.

According to the recommendations of experts, this exercise is more suitable athletes with experience. The fact is that the technique of this training is not as simple as it seems at first glance. The complexity of the implementation lies in the fact that not only the muscles of one leg work here, but also we must try to maintain balance.

3. In the process of walking

When walking in lunges, select the widest, but convenient for you step width. Keep your balance, do not lean to the side. All movements are carried out by muscle tension - walking inertia should not be used.

Do you know about the unique exercise “Walking on the buttocks” by Professor Neumyvakin? You can familiarize yourself with the 7 useful properties of this practice on our website.

Forward or backward: what is the difference and what is more effective?

Lunging ahead is the most classic way of doing it. Here the medial broad, lateral, large and straight gluteal muscles work, but the main work is still done by the quadriceps - the front of the thigh. And in the lunges back, the biceps, semi-tendon, semi-membrane and gluteus maximus muscle take part. Of course, in this situation, the quadra also works, but in the lesser degree.

In addition, there are differences in the movement itself. Unlike a step forward, when performing back lunges, the working leg remains stationary, and the step is made by the supporting leg. With this movement, the load on the knee joints of the working leg is reduced. However, when performing back lunges, muscles are worked out worse due to the relative ease of exercise.

That is why experts recommend using some kind of elevation, i.e. make Bulgarian lunges. When training, it is important to choose the method that will become most comfortable and non-hazardous for you. You can even do both options, alternating between them.

We do not recommend doing this exercise one at a time. Do not remove the load from the muscles: it will be much more effective if you perform all the repetitions first with one foot and then the other. So it will be easier for you to achieve failure, find a comfortable angle and adapt to the technique.

In successive lunges with a step, people usually mow in all directions except the right one!

6. With stand for supporting leg

We put the leg, which is located behind, on a chair. Next, we perform the exercises, as in previous cases. Such an attack increases the load on the gluteal muscles and tightens the ass.

  1. We put our legs a little wider than our shoulders.
  2. We take a deep step towards one foot. The distance between the legs should exceed the width of the shoulders. We begin to sit down, smoothly bending the leg at the knee.
  3. At the end of the exercise, the thigh of the supporting leg should be parallel to the floor, and the other leg should be fully extended.
  4. Change the leg and repeat the exercise.

Should the “fifth point” hurt after training?

If the movement is performed correctly, then there is tension in the gluteal muscles and a slight burning sensation at the moment of their maximum stretching.

Lunge should be as deep as possible, in order to fully load the gluteal muscles. At the same time, the thigh muscles are sore, since the load in this case is directed at them.

Beneficial features

Applying different diets and exercises, it is not always possible to form beautiful and elastic buttocks. Why? Maybe there are some secrets that we don’t know about?

Fitness trainers know all sorts of tricks and always include, in addition to a variety of exercises, various types of lunges. These simple exercises have many supporters. They help to achieve the goal and get an excellent result.

They perfectly clean the "ears on the hips" and burn fat between the legs.

This exercise contributes to well developed muscles of the buttocks, abdomen and hips. It burns calories perfectly, accelerates metabolism, promotes the formation of strong muscles. Elastic buttocks, slender legs, tightened hips - you will get such a result by regularly practicing a set of exercises with lunges.

Regularity and perseverance are indispensable components of success. Case-by-case exercises, as a rule, have no effect.

Contraindications

Those who have never been involved in gymnastic exercises, need to carefully proceed to lunges. They are traumatic exercises, so in the first stages it is advisable to perform them under the supervision of an instructor. He will give the necessary recommendations and help. correctly calculate the load, the number of approaches and will help reduce the risk of injury.

Or you can start with safer exercises - squats with your own weight or gluteal bridge.

Contraindications to lunges are high blood pressure, some joint diseases, and not completely treated injuries. It is better to first get a consultation with a doctor, and then feel free to proceed with the exercises.

Useful tips and tricks

  • Setting goals and clearly following them will help you train much more effectively.
  • Make friends with the basics good nutrition. Try to give preference to boiled dishes, and use fried dishes as little as possible. Chicken, cottage cheese, eggs, fish, seafood - are sources of animal protein and should form the basis of your daily menu. Raw, stewed and boiled vegetables will provide your body with the necessary vitamins and minerals. Observing the basics of good nutrition, you can easily part with extra pounds and gain elastic muscles.
  • After a good workout, your muscles are likely to hurt. Massage to relax muscles and relieve pain. Take a contrast shower - this will speed up the metabolism, help the body quickly get used to the stress. With regular and uniform training, the muscles will stop sore.
  • Experienced trainers recommend starting to carry out lunges, having done several half-squats before this - this will enhance the effect of exercises.

  • Movement must occur with leg support in front. If you distribute the load evenly on both legs, the exercise is not performed correctly - the buttocks do not work.
  • We use the leg located at the back in order to maintain balance, we lift with the maximum load on the leg located in front.
  • Performing the exercise correctly, we feel muscle tension and a slight burning sensation when they are stretched.
  • Think out the sequence of movements to the smallest detail, work out the technique of their implementation first in your mind, and only after that proceed to the exercises themselves.
  • Do not strive for records - do exercises leisurely, feel how the muscles are stretched.
  • Turn the toe of the leg on which you load slightly inward for greater stability.
  • Performing lunges, legs can be changed, but you can first do a series of exercises on one leg, then on the other.
  • Some instructors do not recommend changing legs in lunges. They advise doing exercises for the left leg at the beginning, and then for the right. Thus, the gluteal muscle group will be worked out more efficiently.
  • If you are doing weight training, you need to hold it with a handand not with your fingers.
  • Keep your back straight. The head must not be lowered. It is necessary to control posture at any stage of the exercise.
  • Other exercises for the "fifth point"

    Achieving the result can only be a comprehensive training. There are many other movements:

    1. Especially effective for the muscles are the priests “Bicycle” and “Scissors”,
    2. “Walking onto the platform” - are mandatory for inclusion in your complex,
    3. You can achieve muscles with static, for example, with the “Stool” exercise,
    4. “Walking on the buttocks” not only burns cellulite, but also has many useful properties for the pelvic area,
    5. Well, of course, you can’t do without Deadlift and Hyperextension.

    Performing regularly these wonderful exercises and following all the recommendations received, you can get the result that you dreamed about! Form strong muscles and round buttocks. You will have slender legs and toned hips! For the sake of it it is worth trying.

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