Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
LEVEL 3 Add a torso twist.
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
Same as Squat, the Lunge is another great movement you can do for your legs with no equipment needed. It works all the muscles of the legs and can also improve balance and stability.
Initial Position:
Start standing straight with hands on your sides, waist, or behind your neck to align your chest and spine.
Final Position:
Step backward with one leg.
Level 1: Step back; the hips end higher than the knee.
Level 2: Complete lunge; the hips end at the level of the knee.
Level 3: Walking lunge. Add a torso twist.
Push back and return to the initial position.
Tips:
If losing your balance, use a wall or a chair.
Stepping backward is a bit easier than stepping forward. Practice both.
The front knee must end on top of the ankle, and the back knee must end close to the floor.
You can alternate legs or finish repetitions one leg at a time.
Breathing :
Inhale while stepping forward.
Exhale while standing up to the initial position.
Repetitions: 8-12 for each leg.
LUNGE
LEVEL 1 Hips end higher than the knee.
LEVEL 2 Hips end at the level of the knee.
Muscle Group: gluteus, thighs, hamstrings, calves, and core.