The basic lunge is a great workout that tones and strengthens the legs, which in turn increases your endurance and adds more flexibility to all other exercises. Once you have gotten a hang of it, there are several variations that challenge you further, and help you get those desirable toned legs, by targeting specific muscles in the lower body.
The Jumping Lunge, for instance, works out your hamstrings, quadriceps, calves, shins, gluteus, and surrounding muscles in the lower torso. All this an tight, toned legs! Meanwhile, because it requires staying upright and in balance, the routine also keeps your core muscles engaged. As a dynamic variation of lunges, the plyometric transition in the exercise further boosts cardiovascular function.
Remember to warm up adequately before taking on the jumping lunges. Apart from physical flexibility, it also requires coordination and balance, particularly during the landing stage.
- Start by standing upright and your left foot slightly in front of the right. You can bend your knees slightly, but maintain your form by keeping the spine straight.
- Engage your abs as you push off into a jump before landing in a basic lunge with your right leg in front.
- Without rest, repeat this movement by alternating legs. Do 18-20 reps in a set.
To avoid injuries, keep your back leg directly under the body, while your front leg bends 90 degrees at the knee and hip.
Give your upper body a workout as well with the Lateral Raise Lunge. To do this, take a dumbbell in each hand, and hold them by your sides, with the palms facing in toward your body. As you lower into a lunge, raise your arms up to the sides, and then lower them again as you stand up.
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