MARLO ALLEVA: Move to strengthen balance
Fitness as a whole is always changing: How often we work out; what’s an appropriate time frame; what’s the latest exercise fad?
The list will grow as time continues but one thing is always the same: basic “go to” moves.
But basic can become redundant as well. That’s when you add angle variations, level changes, and, of course, movement.
Our move today is a front and back lunge. This move will be working your whole lower body and strengthening your balance as well. You can perform this move with or without extra weight.
Begin by standing tall, with your chest up, your core engaged, and your feet at least hip width apart. If you choose to have added weight, grip your hand weights in each hand.
Now, you are ready to move.
Start by stepping your left foot out in front of your body. Place it on the ground with your body weight in the heel of your foot. As you split your stance, you want to bend in both knees, aiming for a 90-degree angle in each one, being mindful to keep your front knee behind your toe.
Once you reach your deepest point in your front lunge, press your body upward and release the weight on your front foot.
Using your upward momentum, lift and shift your left leg from in front of your body to behind your body. Create a split stance on the backside this time, with the same leading leg. Continuing to bend both knees in a 90-degree angle once again focus your body weight on the ball of the back foot.
Continue this front and back lunging movement for at least 8 to 10 repetitions. Give yourself a small break in between sets, and then switch your lead leg to the opposite side for your next set.
Shoot for at least two to three sets on each side.
If you choose to only use your body weight with no extra resistance you can place your hands on your hips throughout the movement. If you need extra help with your balance, you can hold the end of a broomstick.
This exercise is not only great for toning your lower body, it is also a perfect move to increase your heart rate and get your blood flowing quicker.
This move can be used as part of your warm-up, or also an extra move in your lower body routine.
Marlo Alleva, a fitness coordinator at Fontaine-Gill YMCA, can be reached at faluuzpa@msn.com
This article originally appeared on The Ledger: Front and back lunge
