Lunges are an incredible exercise for so many reasons. Unfortunately if you’re not dropping your hips low enough, you’re missing out on the best part – what it can do for your bum! Yes, lunges are a knee dominant exercise, but the more you learn to use your glutes, the lower you can go in a lunge, using your glutes even more and loving the results.

The pass though lunge forces you to lower as much as possible in order to grab the kettlebell without folding forward (never fold forward). It gives you a task, which can sometimes distract from the work, helping you work just a bit harder. Focus on using the hips for stability – pull your inner thighs together and tighten your glutes. You’ll find your balance will improve drastically.

Tic Toc abs gives you something to focus on as you engage the core. Support your upper body with your arms – you can lower your shoulders to the floor as much as you want as long as you have enough support to protect the lower back. Keep the knees slightly bent and then heel drop from one side of the kettlebell to the other. Avoid leaning back in order to lift your legs – you should be lifting your shoulders and feet at the same time (V-sit).