Training with Your Own Body Weight – Lunges

The lunge tones the whole legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness exercise if you have knee problems. In the following versions described, you lunge by stepping with one leg and sinking down, which causes the knee of the stationary leg to bend. All lunges start from a standing position, and when you have done each one, return to a standing position.

When you perform lunges, keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward and let your knee pass forward your big toe in the middle position. Although these are just basic lunges, with regular exercise, you will eventually be able to do more advanced versions of them:

Standing lunge

  1. Place your left foot forward while your right foot is behind your body about one stride-length apart.
  2. Flexing the right foot, slowly sink down. This will set off your left knee to bend.
  3. Put your weight on the heel of your front foot to work the buttock muscle most effectively.
  4. Return to starting position and work with the other leg.

Diagonal lunge

  1. Move your left leg out at a 45° angle then sink down.
  2. This will set off your right knee to bend.
  3. Put your weight on the heel of your front foot.
  4. Return to starting position and work with the other leg.

Some people prefer to alternate legs, while others prefer to do one set per leg and then change. Although lunges use the same muscles as squats do, you don’t need nearly as much weight since you’re exercising one leg at a time.

Whether you prefer working with free weights, weights on gym machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.
Courtesy abc-of-fitness.com/training-own-body-weight

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