Like many of the leg exercises, the Lunge is a great exercise to help you tone your legs and buttocks. It is a very versatile exercise because you can take it as far as you like, hold the lunge position for increasing amounts of time and really give those leg and buttock muscles a healthy workout. Use the back of a chair or a table to help you with your balance if you need to . Remember, always stay in your own comfort zone during the exercise and keep good form, move slowly and with smooth movements.
• Throughout the lunge ensure that you keep your body
upright and positioned directly above your hips.
• Stand with both feet around around 18 inches apart
with the right foot out in front and the left foot to the
rear, holding your hand on the back of the chair for balance
if you need to.
• Lean your weight forward onto the front leg, bending
both knees slightly, and lifting your rear ankle slightly
off the floor.
• When you have reached a comfortable position try holding
there for 5 seconds.
• Slowly straighten the legs and return to the starting
position.
• Repeat the lunge another 4 times with the right leg
forward, then repeat the whole exercise with the left foot
forward.
As you increase the strength in your thighs you can take the lunge lower and increase the the time spent at the bottom of the lunge. Consider holding some dumbbells in each hand to make it more of a challenge.
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