Some people dread the word lunges when it comes to exercise, but lunges are one of the best exercises to work your lower body. They can help tighten and tone your calves, hamstrings (back of your legs), quadriceps (thighs) and also slim down your hips and stomach, while lifting your butt. That is a lot for a simple exercise. Add in some arms raises or biceps curls with weights and you can get in a total body workout. Best of all, there are different variations of lunges that work to specifically target a certain muscle in your lower body.

Here is how to do the basic lunge:

1. Stand with your feet approximately hip-width apart with your hands on your hips or down by your sides holding dumbbells.

2. Take one big step forward with one of your legs.

3. Bend the knee of your front leg until your thigh is parallel with the ground as you also bend the back leg so that the knee comes down towards the ground. The back leg should be balanced on your toes.

4. Raise yourself back up and step your front leg back to the starting position.

5. Do your set on your one leg and then switch your lead leg to work both legs evenly.

As mentioned, there are quite a few varieties of lunges that you can do. With a static lunge you don't take your step forward, but just drop your back knee down into a lunge position. Side lunges are a little bit different movement as you are taking a step out to the side and lunging that way instead of stepping forward. A side lunge works more of your inner and outer thigh as well as your hips.

You can also add other fitness equipment into your lunge workout. Add resistance bands under your feet to make your legs work harder. Or place your back foot up on a step to switch the focus of the exercise almost entirely on the front leg and thigh.

Be sure that you have a good pair of tennis shoes on when doing lunges so you do not injure yourself.

Lunges are a great exercise to add to your exercise routine. They also make a great addition to any circuit training routine as well. If you want toned and tighter legs and butt, then you need to start practicing your lunges.