That's Fit

The lunge is a very popular lower-body exercise, hitting the hamstrings, glutes, and quadriceps with a deep, satisfying muscle burn. Just like most exercises, there exists a wide variety of lunges you can perform. But unlike exercises that keep you in a fixed position throughout a set, you can vary your lunges rep-by-rep to really blast your leg muscles.

A great one-two combination is to perform the standard forward lunge and then go right into a reverse lunge. To do so, start by standing upright and with your feet together. Next, take a step forward with your right leg and then lower your body while keeping your back straight. Once your rear knee is only inches from hitting the floor, hold in this position for a second and then press yourself back up and backward to the staring position.

Now, this would normally be where you would then step forward with your left leg and perform the same move. However, this time try bringing your right leg behind you and doing a reverse lunge. Using the same leg you led with in the forward lunge (which, in this example, was your right leg), take a fairly large step backward. Then, slowly bend that knee to lower your upper body, again keeping your back as straight as you can. Once your right knee has almost touched the ground, hold for a second and then push your body up and forward. You should now be in the starting position again, standing upright and with your feet together. Finish this one-two combination by doing with your left leg what you just finished doing with your right. Once back to the starting position again (after doing a full one-two combined rep for each leg), that equals one total rep.

Here's a very good video demonstration of forward and reverse lunges from a trainer featured on ExpertVilliage.com

It's that time of year. We can't wear sweaters that hang low and cover our rear-ends anymore. Shorts and swimsuits draw some attention to parts of our body that, well, we might rather nobody pay attention to. AOL Body has a series of exercises designed to help you get a better backside:

• Hydrants. Kneeling on your elbows and knees, you'll alternately lift legs to the side.
• Bridges. Lying on your back with your knees bent, you'll tighten your buttocks and lift your backside from the floor.
• Squats. Standing with feet hip-width apart, you'll squat down (as if sitting on a chair) and slowly stand back up.
• Sumo Squats. Standing with feet a bit wider than hip-width apart, hold your arms out and in front of your chest. Squat low enough for buttocks to drop below the knees.

Check out AOL Body's slideshow for photos and details on each exercise.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey Fitz. Yesterday I did two classes in a row - Cardio sculpt and Extreme training, which are both really tough. Two days before that I ran three miles to the gym, did a class and ran three miles home. For the first time in a long time I did not enjoy the exercise one bit. I have been exercising regularly for a long time now - usually I love it. I have been practicing good nutrition habits with the occasional sweet tooth fix, drinking lots of water and STILL the number on the scale is staying the same. I feel like I am on the verge of burning out. I can't seem to lose the flab around my tummy - particularly under my belly button and backs of my thighs, no matter what I do. Plus, short of starving myself and getting very cranky, I don't know how to actually lose the weight. Funny how a number on a machine, the scale, can be so vital to my state of mind. It's ridiculous, really. PLEASE - do you have any advice? Cindy

A. Whoa there Cindy! You need a break! Sounds odd for me to say this, but put your sneakers away and sit the heck down! Fitness is not supposed to make us insane, fitness is supposed to help us maintain our sanity. You are burnt out to the max, and need to just let it go for a while. I'm not suggesting forever, but take at least a week off. I know what you're going through. You already have an elite fitness level, but particular parts of your body are just not responding the way you want them to. You have incredibly high standards for your body. That often leads to frustration. Especially when you're 'starving' and running a million miles a week!

When it comes to working out, I definitely prefer cardio to weights. Don't get me wrong, I do the weights, they're just not my favourite. I prefer to pop in my headphone, blare the tunes on my iPod and run my worries away on the treadmill. Yes, weights are important, but cardio is also important, so don't feel bad if you're a fellow cardio junky -- it's definitely one of the better habits to have.

There are plenty of ways to get your cardio in, but the most popular cardio exercises at the gym seem to revolve around the treadmill, the elliptical trainer, the stationary bike, the recumbent bike and the Stairmaster. Which one do you love the most? Or at least tolerate the most?

Women have the Wonderbra®, underwear that nips and tucks, and jeans that lift and mold. Now men have their own body-shaping underwear -- the Flashback Butt Lifting Technology Boxer from Andrew Christian. Rather than actually working those butt muscles, boys can just slip on their Flashbacks and enjoy a well-shaped rear end.

As a woman who has tried nearly every manner of body-shaping goods for weddings and special occasions, only to rip them off in frustration after sitting uncomfortably for hours, I have to say those underwear look far more comfortable than anything I've had to squeeze myself into. As far as I'm concerned, guys, you can take over the industry. I've sworn off any under-thing that promises to take off inches or sizes for good!

(via Diet-Blog)

Just because summer isn't for several more months, it doesn't mean that it's time to let our exercise programs go. People tend to put on more weight during the colder months for a few reasons: 1) Because they probably won't be donning their bathing suits at the beach for quite some time, and 2) Because our bodies are designed to slow our metabolism down -- a carry-over from our more primitive days when food sources became more scarce during the cold season.

For these reasons, and probably about eight thousand others, it's a smart idea to keep stoking the flames of your metabolism right through these frosty months. So, to help you do just that, here's an exercise that that will help you burn some serious calories while toning up your legs.

Called the Step-Up, this cardiovascular movement will help you speed up your metabolism as you strengthen and tone your quadriceps, glutes, hamstrings, and even your calves. To perform this exercise, start by standing in front of a weight bench or any safe substitute for one (tip: take two milk crates, spread them apart, and place a firm, wooden board over them -- a great, makeshift bench). Next, take your right foot and place it on the surface of the bench. From there, step-up onto the bench, using your right leg to power the rest of your body up.

This winter, I intend to hit the slopes a few times, either skiing or snowboarding. I grew up near the mountains and was skiing shortly after I was able to walk. The chance to head the the hills was always the bright spot in a bleak winter season for me, and though the business of being a grown-up has put a bit of a damper on my sportiness in the past few years, I'm going to try to re-capture that love of my youth. After all, when you live in a place where winter takes up the majority of the year, it's nice to have something to look forward to, right?

But skiing and snowboard--and whatever winter sport you choose, be is snowshoeing, skating or whatnot--requires strong legs. Plus, I've had problems with my knees in the past and I'd like to strengthen the muscles around them to prevent any chance of injury.

This week, I'm going to talk about something controversial: Butts. Everyone has one, and they vary from person to person -- some are small, some are large, some are extra, extra large. Some are flat, some are round and ... well, you get the picture. And when it comes to butts, some think that bigger is better (Sir Mixalot is one obvious example) -- some even get butt implants to fill out their derriere. Me, I don't know if I'm in the 'bigger is better' school of thought, but I do think that a toned bum is the way to go.

So, in honour of making your backside look as good as it possibly can in that Christmas dress, here are a few ways to shape up your tush.

Whether you're into cosmetic surgery or not, sometimes the only way to get a particular result is to have yourself altered surgically. But thankfully that's not always the case -- in many situations a little hard work can get you similar, if not the same, results. Want specifics? Well here's a great set of moves in slide show format from iVillage, including moves to help give yourself a bust lift, a tummy tuck, and even a tighter backside.

Think of all the money you could save by skipping the surgery and going for natural results instead -- that's one heck of a fun vacation or a lot of shopping for new clothes!

Hey guys, are you wondering what muscles you should work at the gym on your next workout? Fitbuff has posted a list of the male body parts that women love best. Not surprisingly, abs took the top spot, followed by strong arms, a nice set of glutes (butt), a strong back and toned calves to round out the top 5 (to see the full list, click here.)

I think between these, I like the strong set of arms the best. Ladies, what about you?

I think the butt is the single most famously fat body part. There are songs about it, and cliches and jokes about it, and so many workouts and exercise moves to optimize it it's ridiculous. So are you currently happy with your butt? Do you think you have the best butt you can have? I'm sure most of us are answering NO to that question, but eDiets thinks they can help -- they claim to have the "world's best" butt workout.

It seems to be a pretty comprehensive and well-rounded plan, focusing not only on tailored exercise moves but also a healthy diet and regular cardio. As for it being the world's best? I think the world has more important things to vote on.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz. I'm trying so hard to shrink my tummy and I do tons of crunches. My friend says I'm doing no good. What's the truth? Katie

A. Very good questions Katie. It reminds me of a funny story my husband, who's in law enforcement just told me. The Chief of his department is a cool guy who also has been a certified fitness trainer. Very knowledgeable on two cool topics I think. My hubby's' Captain is also a really neat guy who I consider to be in pretty good shape. Looks good to me, you know? So anyway, one day in the department gym the Captain is on the floor doing crunches and the Chief comes along and tells him to stop wasting his time, because he's just "pushing the fat out". Makes me laugh every time I think about it. Poor Captain.

Here's the truth. If you're trying to shrink your tummy, crunches aren't the way to go. Crunches will absolutely strengthen and harden your abdominal muscles, but they will not shrink your tummy the way you'd like. Strong abs are great, but if you have a layer of fat over them.....you'll still look like a girl with a big belly.

What to do? Lose weight. Burn more calories than you consume. Eat foods that are low in calories and high in nutrition. Burn many extra calories with great workouts. When the fat disappears, we'll all be able to "Ooh and Ahh" over the sturdy abs you've been earning. Fitz.

Q. Hey Fitz. My butt is super saggy and it drives me nuts. My profile from the waste-down is flat wihich is not hot. Can you guide me on what to do? Erika.

Your gluteous maximus, a.k.a. your butt, is one of the biggest muscles in your body and also one of the most visible, so it's no wonder we all try so hard to firm it up and avoid that 'gelatinous jiggle' we all fear like the plague. But what many of the bum-firming workouts you've tried in the past might have failed to address is all the surrounding support muscles -- your backside may be big but it doesn't work alone!

Women's Health has compiled a 2 phase exercise plan that will surely whip your 'b-side' into shape by not only attacking the jiggles directly, but by strengthening some of the 'support staff' as well.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz. I am a 23-year-old female and I struggle with my legs. My issue is the upper area: thighs, hamstrings and glutes. I have a desk job and sit most of the day, but I go to the gym every evening right after work. I read tons about fitness and have tried everything. It just seems as though my glutes and thighs never tone. I do cardio (run & elliptical) three days a week and I weight train two days a week alternating muscles groups: upper body with lower body. I eat well, five small healthy meals a day. Please help. Jasmine

A. Hey Jasmine. Sorry you're struggling. Sounds like you're on the right track, but we can change things up a bit to get you closer to where you'd like to be physically. First of all, I'd like to change the type of cardio you're doing. I absolutely love running and the elliptical trainer, but those activities don't really make the best use of the power in your glutes and thighs. Start engaging in activities that take your legs through a large range of motion and utilize their power. Kickboxing, climbing stadium bleachers, and mountain biking are great choices. These activities require you to lift your legs, extend/flex at the hips and knees and create both endurance and strength in the areas your eager to enhance. Make sense? This way you'll be burning major calories and creating strong hard thigh muscles simultaneously.

Continue a well rounded strength training routine, but add some extra moves to target those glutes and thighs. Walking lunges and squat jumps (squat real low, jump real high) are my favorites. Make these changes, Jasmine, and you'll start seeing the results you've been dreaming about. Keep me posted!

When it comes to muscle groups, the glutes are the largest and the strongest. They're also one of the most popular "problem areas" and people are often looking to reduce, enhance, or or tone to create a beautiful bottom.

The gold standard for working the backside has long been the squat, done in a standing position, bending knees like you were sitting in a chair. But the American Council on Exercise recently reviewed other exercises using EMG technology to measure muscle activity. They've identified four good alternatives to the squat:

• quadruped hip extensions
• step-ups
• lunges
• four way hip extensions

So now when you're working that butt, you've got plenty of choices! To read more about the study and to see the exercises in pictures, go here.