Throughout a lunge exercise your arms and hands can be in any position that helps you maintain your balance. Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side or in front of them. Keep your back straight throughout a lunge exercise. This means you should try to keep your head upright while looking straight ahead; however, if you need to look down to ensure you’re in the right position, that’s okay. Some people find it helpful to stare at a particular space on a wall (or another object) directly in front of them to help keep their balance.
Do not to move your right knee past your toes. Your right knee should be positioned directly above your right ankle. Once in the lunge position, your left (back) knee should also form a 90-degree angle, but your lower leg (shin) will be parallel to the ground while your upper leg (thigh) will be perpendicular to the ground. Due to the position you’re in, you will only be able to keep your left toes on the ground. Your left heel will lift off the ground as you lean forward.
Another alternative is to do a stationary lunge. Instead of stepping forward and back each time, rise up from the lunge by straightening your legs, but don’t change the positioning of your feet. Then lower back down into the lunge by returning to bent knees. Repeat this several times and then switch to your left side.
During a lunge exercise, your arms and hands can be in any position that helps you maintain your balance. Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side.
Your left foot will remain with only your toes touching the ground.
Throughout a lunge exercise, your arms and hands can be in any position that helps you maintain your balance. Some people may prefer to put their hands on their hips while others may prefer to keep their arms held out to the side.
How far your feet will be apart may depend on your height, but aim to place your right foot at least 2 feet from your left foot. Adjust your stance as you go to whatever distance allows you to feel the stretch in your leg muscles without any discomfort.
Alternatively, you can continue performing side lunges to the right and then move to your left side later. Ensure that you perform the same number of lunges on both sides of your body before you finish your exercise routine.
To add some extra strength training to this type of lunge, hold a medicine ball in your hands directly in front of you. A medicine ball is heavier than a regular ball and comes in different weights. Select a weight that works for you. If you do not yet want to add the extra weight, use a regular ball instead. It is still helpful to hold something in your hands as you do the twist portion of the exercise.
30 forward lunges, 15 for each leg 40 side lunges, 20 to each side 30 reverse lunges, 15 for each leg
Regardless of your progress, reward yourself with something at the end of the 30 days. Keep that reward in mind throughout the 30 days as an incentive to keep going. (If you’re trying to lose weight, don’t reward yourself with food. A movie, a new book or an afternoon walk in the park are better rewards. )
