by Sofia Moreau

The lunge, when performed correctly, is that one dynamic exercise that can amplify the strength of your entire lower body and core. Today, let’s catch up with celebrated professional fitness trainer, Sarah Ellis, as she walks us through the intricate details of performing a lunge correctly and shares valuable insights into this time-tested body move. Ready, ladies?

A Step-by-Step Guide to the Perfect Lunge

Before advancing to complex variations, mastering a basic lunge is key. This is how:

1. Stand tall with feet hip-distance apart, chest raised, shoulders pulled back, and spine neutral.
2. Engage your abs for stability and take a step forward.
3. Slowly lower your hips vertically till both knees form a right angle, before returning to the start.

Feeling the Burn: What Muscles Does a Lunge Target?

A lunge is a phenomenal work-out for the entire lower body and core. Working on your thighs’ quads and hamstrings, your lower leg’s calf muscles, your bottom’s glutes, and oomph to your abs and back muscles, it covers it all! Plus, it helps maintain balance during the movement.

Why Lunges Matter?

Primarily, lunges are your go-to exercises for many reasons, especially considering you learn to do them right. They are functional exercises you can execute anywhere. They save time by engaging all of your lower body muscles simultaneously. Moreover, they burn vital calories by increasing body strength and improving the body’s metabolism.

As they involve more complex, unilateral actions, your core strength develops as it’s continuously engaged for movement control. This enhances coordination and refining balance.

Becoming a Lunge Pro: Helpful Tips

• Ensure 80% of your weight is on the front leg, keeping it from going over the toes. This helps prevent knee injuries.
• Push through the heel when returning to the start to engage the front thigh muscles fully and avoid knee pain.
• Check your front foot toes. Can they wiggle? If so, you’re doing it right!
• Keep your upper body straight by employing those abs and maintaining your chest’s lift and shoulders’ pull back.

Your Lunge Schedule

For best results, perform three sets of 8-12 reps three times a week. Wait for four weeks to see a discernible difference.

Level Up Your Lunges

Once you’ve got the basics down, there are several exciting variations to experiment with for a more rigorous workout. Modify lunges by adding slow and controlled movements, or change directions. Include weights using dumbbells in your standard practice to escalate resistance.

Sarah Ellis, a multitasking fitness enthusiast, brings a fresh perspective to fitness training. Balancing her roles as a trainer, a mother, and a feminist, she espouses a strong believer in maintaining the work-life equilibrium. Renowned for motivating and transforming the lives of countless women, she is a wellness agent at Shapesmiths Fitness.

h2>Raise Your Game: Related Content

Now that you’re all set on your lunge journey, let’s explore more exercises you can add to boost your regimen. Learn how to perform a lateral raise, master a tricep kickback, or acing the plank. Each of these exercises is explained in step-by-step guides, ensuring you know exactly what to do.

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