Workout at home basics: How to maximise lunges

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Go back to basics & harness the toning powers of the lunge...

Lunging
The oldies are often the goodies when it comes to toning exercises. So forget fancy gym equipment or elaborate fitness classes - begin by mastering the basics to get a good workout in your living room.

Lunges are great for toning your legs and bum. You can do them any time, any place and see dramatic effects quickly.

It's important you get the move right though so you are not putting any unwanted pressure on your joints.

Here's how to do the perfect lunge:

Keep your upper body straight, relax your shoulders and keep your chin up. Tense and engage your core.

Step forward with one leg, lowering your hips until your knees are bent at a 90-degree angle.

Your front knee should be directly above your ankle and you should still be able to see your toes. Don't lean forward, keep your back straight, and your core engaged.

Push back up to the starting position and then do it again with the opposite leg.

Ramp it up

Now you've got the basic mastered, maximise it's potential by making one of these additions:

1. Backwards lunge
Do exactly the same thing...but backwards. Reverse lunges require you to think about your balance more and so work your core harder.

2. Add weights
Hold a weight in either hand and let your hands drop by your sides. This will in turn work your arms and core, whilst deepening the strength required to push back up with your legs.

3. Bicep curls
Using the weights, lunge forward and at the same time lift the weights to do a bicep curl, making it a multi-tasking move.

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