All women do their best to get rid of the hated excess weight but sometimes things can go wrong. Most people neglect professional help and don't want to spend their money on hiring a trainer.

As a result, we make many mistakes while training. One more problem is the lack of time. We can’t workout regularly because of our work and family. Training once a month won’t affect your body much and will be absolutely useless.

Another mistake is when we work on one group of muscles and don't pay much attention to the other parts of our body. It can lead to the improper development of muscles and your body will look disproportionate.

Credit: Freepik

Credit: Freepik

You train hard from morning till night but some parts of your body still look terrible. The thing that your muscles can be hidden under the fat. Combining proper exercises with cardio will solve this problem quickly.

READ MORE: 7-minute intense HIIT workout to tone whole body

Credit: Freepik

Credit: Freepik

If you have faced a problem like this then this article is for you. Today we are going to show you one simple exercise, which can tone not only your butt but your arms and legs as well. All you need is dumbbells and some spare time.

Dumbbell Lunges

Credit: BetterMe

Credit: BetterMe

- Holding a dumbbell in each hand, stand with your feet shoulder width apart. Keep your shoulders back. And your back straight.

- Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.

- Return to the start position by slowly straightening your legs and raising your body back to a standing position. Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

READ MORE: 7 exercises to reduce abdominal fat

Credit: Freepik

Credit: Freepik

The exercise is quite simple and will take only a few minutes. Don't forget about warming-up exercises to prepare the muscles for work out. It is highly recommended beginning by doing 3 sets of 10 reps for each leg. In some time you should increase the amount up to 15 reps.

Credit: Freepik

Credit: Freepik

Also, it is important to keep your spine straight doing this exercise. You can do it creating some tension in your abs, glutes and between shoulder blades. Such details influence the result of your work greatly.

Many people after the age of 30 can experience pain in the back while picking up something from the floor and lifting it up on the table. Performing this exercise regularly will make such moves much easier.

Credit: Freepik

Credit: Freepik

READ MORE: 3 effective exercises to tone your arms without weights

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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