Lunges

nikki-leg-workout-lower-body-lunges - Women's Health and Fitness magazine

Perk:
Shapely, toned legs and backside.
If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Check your form. It’s important to do lunges properly so you don’t put unwanted strain on your joints.

Work:
Here’s how to do your lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you’re not looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far or over your foot.
3.  Make sure your other knee doesn’t touch the floor.
4. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles:
Modify your lunge workouts in many different ways in order to work different muscles. For example, reverse lunges (stepping back instead of forward) or do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
» A walking forward lunge workout to further challenge your balance.
» Change it up with side lunges so you can work your lower body muscles in a different way than you normally do.

Injury prevention:
Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge. Remember to listen to your body and go for form over reps.

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