Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good.
Justin of Justin Brown Fitness shows us how to do lunges the right way to help us look good naked! Take a look at the video below:
Justin Brown is a certified personal trainer who creates workouts, programs and meal plans in order to help you look good naked. Just is also the CEO of Justin Brown Fitness where he trains people with various health problems helping clients with weight loss, heart disease, MS, cancer, hypertension, HIV, high cholesterol, obesity, diabetes, osteoporosis, arthritis, chronic pain, post-rehab, and many other conditions.
In the meantime, here are five more lunges that you would love:
Walking Lunge
Stand upright with your feet shoulder-width apart and your hands on your hips. Step forward with your right leg, placing your foot down as if you were setting up a static lunge, flexing your knees (90°), and dropping your hips. Lower your left knee toward the ground. Just before it makes contact with the floor, drive up and forward through your right leg, stepping into a lunge on your other side.
To target your glutes, switch your lead legs back and forth. Your trailing leg is minimally involved apart from stabilizing the lunge.
Curtsy Lunge
Stand with your feet shoulder-width apart and take a large step back with your right leg, crossing it behind your left (as if you’re about to do a curtsy…yeah, yeah, get over the girliness of it). Your weight should be in your left foot as you slowly bend your knees, lowering your body straight down. Your left (front) leg should be parallel to the floor, your abs tight, and back straight. Push back up to the starting position.
Front Foot Elevated Lounge
Place your right foot in front of you on an aerobics step or a 25kg Olympic lifting bumper plate. Keep this foot flat against the surface and stay on the ball of your left foot; this will bear your weight. With your abs tight and back straight, drive your front knee forward so it passes over your toes (which can require a certain amount of ankle mobility) and let your left knee lower naturally until it just about touches the floor. Drive back up through your right leg. This is important: The driving force behind this exercise is your front knee, not your rear knee.
Around-the-Clock Lunge
With this exercise, your body is constantly moving so your heart rate rises rapidly as you try to hit every number “on the clock”. Here’s how to do it: Imagine you’re standing in the middle of a clock with the numbers 1-12 around the outside. Face forward so your chest points toward 12 o’clock; you’re going to face noon for the entirety of the exercise to make sure you’re moving in a lateral plane of motion each time you push back to the start position. Your goal is to hit every clock number. Start with your right foot, using your left leg as a stabilizer, and lunge forward to 12, then forward and slightly right to 1, all the way until you’re stepping back to 6. Then, switch feet and finish the other numbers with your left foot.
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