Monday

Lunge Your Way to Perfect Legs

Forget weight machines, lunges are one of the best ways to work out your core, glutes, quadriceps, hamstrings, adductors (inner thighs), and obliques. 

Before we get started on the killer leg workout, here is how you perform lunges with proper form. 

1.) Start with your feet together. Stand tall with your shoulders back and your shoulder blades pulled just slightly together to be sure you aren't slouching. Take a deep breath in and as you exhale pull your belly button in towards your spine.

2.) Step back into a lunge position. Lunge down as far as you are able without any joint pain. You want both legs to be at approximately 90 degree angles, if you can. Your front foot should have the weight evenly distributed between your toes and heal(avoid putting all the weight on your toes). On your back foot, your heel should come off the ground and you should be on your tip toes. Be sure to keep your feet straight ahead and not toed out. 

3.) Firmly push through your front leg focusing on pushing through your heal to activate your glutes and come back to a standing position.

4.) As you lunge down and up keep your upper body right over your pelvis and lunge straight down and up. You want to avoid moving forward and backwards.

5.) Be sure to breath. Take a deep breath in allowing your lungs and abdomen to expand, lower down into your lunge. As you exhale and come up out of your lunge, bring your belly button in towards your spine and contract your core. 


Lunge Circuit 

Warm up- 15 minutes

Isometric Lunge with Medicine Ball Curl
Step into a lunge position and hold. While you are holding the lunge you will take the medicine ball and push it out from your chest and then return and press the MB over your head. Hold the lunge performing as many presses as you can within 30-60 seconds on each side.

Lunge with Bicep Curl
As you begin your lunge, your elbows will extend. As you start to come up, you will begin your bicep curl. At the top of your lunge you will finish the curl. Repeat 15-20 repetitions on both legs.
 
Lunge with Kicks
Standing with both feet together, step back into a lunge bringing both legs to a 90 degree angle. As you come out of the lunge, balance on your front foot and perform a front kick. Step back into the lunge and repeat. Perform 15-20 repetitions.

Repeat this lunge circuit 2-3 times.

Cool Down and Stretch-15 mintutes 

 


 



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