There are times when you can’t go to the gym to practice because of your busy and dense schedule or maybe just because you don’t want to exercise in a crowded place, exercising at home instead of the gym is also a reasonable choice for many people. However, indoor space or lack of exercise equipment can interfere with your workout! However, don’t worry, let Drinkizz guide you through a very simple exercise that brings surprising results – The Lunge exercise!
Lunge is a lower body workout that’s super easy to learn and safe to do at home as you can practice the move with minimal equipment! The exercise promises to bring a noticeable effect on your hip and quadriceps muscles. In addition, the exercise will also affect the calf muscles, and the hamstrings too! Therefore, lunge exercise is quite compatible with daily activities such as walking, going up and down stairs, or running and jumping every day.
To do this exercise, follow these steps:
- Step 1: From your standing position, step your right foot 60 to 90 cm ahead of your left and stagger so your feet are not facing each other.
- Step 2: Focus on your core and tuck your hips so that your low back is not arched and your pelvis is in line with your rib cage.
- Step 3: Take a deep breath then bend both knees to 90 degrees until your right thigh is parallel to the floor. Your hands can rest on your hips to help ensure your hips stay straight and don’t lean forward or backward.
- Step 4: At the bottom of your lunge, your right shin should be almost perpendicular to the floor, your right foot flat on the floor, and you should rest on your left toes
- Step 5: Return to your starting position by exhaling as you push through both feet and squeeze your glutes to stand.
With the main purpose of strength training for sporters, improving fitness to help tone the body and improve sports performance, Lunges exercise is popular because of its ability to strengthen the back, hips, and legs, while improving mobility. In addition, the exercise has a variety of other benefits as follows:
- Improve balance: This exercise helps train an independent part of your body for a short period of time, thereby helping you to improve your balance and coordination. The balance benefit of this move is better than some other exercises like Squats and Deadlifts
- Weight Loss: Lunges work the lower part of your body, helping to build lean muscle and reduce body fat. This increases your metabolism and allows you to burn more calories and lose weight. If your goal is to lose weight, try pushing the limits by training with more intensity and using weights during your workouts.
- Increased Endurance: The flexors in the lower body are often forgotten during workouts. However, the lunge exercise can increase the flexibility of the flexor muscles, which tend to be tight due to today’s lifestyle.
Drinkizz hopes that this Lunges exercise will help you improve fat and shape your hips more firmly. Good luck with your training!
