Most women are conscious about how the looks of their legs as they always find some ways to have or maintain a great shape of legs. There is a lot of options for women to do it. We don’t want to do routines that will just waste our time and won’t give us results that we wanted. There are many great leg exercises and options that we can do and one easy thing or leg exercise is the so called lunges.

Lunges are a great strength builder for everyone from the beginning runner, to the 5K racer, to a seasoned marathoner, to the biathlete, to the serious bike racer. They are one of the most important exercises for the thigh and buttocks. As lunges are another type of great leg exercises that is guaranteed to do wonders in your legs and butt area. It is simple and easy to execute. The best thing about it is the fact that you can do it anywhere. It does not matter whether you are at the office, at home or at the gym. Start by standing with your feet flat on the floor.

Repetition and set is up to you to do. The moment the leg exercises becomes too easy for you, you can add things that can help enhance this great leg exercise. Do this as part of your routine.

For other part about doing lunges, while performing a lunge always strive to keep your torso as upright as possible to minimize the stress on the back. What's nice about the Lunge is that there are many varieties you can perform- an advantage that increases the variety of your training and makes workouts more enjoyable.

The big part of lunges is that when you take your giant step, make sure the back knee comes close to the ground but not quite making contact with it.

When it comes to adding weight to the lunge there are a few ways:

1. Walking lunges: hold a dumbbell in each hand down by your sides; make sure that each weight is the same. Or you can use small pre-weighted barbells that you can "sweep" onto your upper back… don’t place the bar on the back of your neck; it should be resting comfortably on the back along the shoulder blades.

2. Standing: with standing you can load up generally more weight than when walking. Follow the same weight ideas as above but you can use a normal barbell if you would like. Stand with feet together and step either forward or backward (reverse lunge) to the lunge position. The push off the foot to return to standing.

The lunge is a great move. If it’s new to your workout you’ll feel it instantly burning your hamstrings, quads and butt! Remember to make continuous gains that it is important to up the weight or the reps. if you’re doing 3 sets of 8-10 reps and you can easily get to 10, then its time to up the weight.