The Problem
As you get older you've probably noticed that your bum isn't looking as good as it used to. It could be that bit 'further south' than in the past and cellulite could be rearing its ugly head.
The Solution
Along with squats, lunges are perhaps the best exercises you can do to regain that bum shape you had in the past. Best of all, you don't need any additional equipment as you can use your own body weight & various progressions to make the lunges more challenging.
Lunges, when performed correctly, target a host of muscles including flutes (bum), quads (thighs), calves, hamstrings and your core so you're going to get a serious all over workout. They also give you better balance, more flexibility in the hips and improved stability in your core.
The Technique
Stand with your feet shoulder width apart, hands on hips.
Take a big step with your right foot and, at the same time, drop the left knee toward floor - this knee should come within an inch of touching the floor.
During this execution there are few key points to watch with regard to form:
- The right knee should never go beyond your right foot, ideally maintain a right angle at the knee.
- The back and shoulders should remain completely upright. Don't be tempted to slump forward and put the hands on you knee.
- Engage the core by imagining that you're pulling the belly button towards your back - this will ensure optimum engagement of you core muscles throughout the exercise.
Hold this position and then step back to assume the starting position.
Now switch legs and repeat on the left hand side.
The Workout
The workout routine you undertake for this exercise depends on your current fitness levels and possibly the best method is to take a timed approach as this will allow you tailor the effort to your ability!
Depending on your level of fitness perform 3-4 rounds of the following timed lunges:
Novice: 30 seconds of effort with a 60 second rest period
Intermediate: 45 seconds of effort with 45 second rest period
Expert: 60 seconds of effort with 30 second rest period
The key is to find a workout intensity that challenges but doesn't injure so please be careful the first few times you do this routine gradually increasing your effort as the body adjusts to the exercise. You should perform three or four rounds.
The Progressions
There are a number of progressions that you you can try once you become proficient in the regular lunge.
Weighted Lunges
If you have a pair of dumbbells then hold one in each hand either straight down by the side. Now follow the form and workout as per the normal lunge.
Reverse Lunges
Similar to the normal lunge except this time instead of stepping forward you step backwards. This progression will challenge you core stability and balance more than the forward lunge. Remember, all the key points regarding form from the regular lunge especially with regard to the right angle at the front knee and keeping the back/shoulders upright.
For the workout follow the same guidelines for the regular lunge.
Clock Lunges
There are three parts to performing a clock lunge. Start with the right leg:
- Perform a regular forward lunge and return to the starting position.
- Step out the right hand side and perform a side lunge which involves straightening the left leg and bending the right knee to a right angle. Keep the hands on the hips and the back/shoulder straight. Return to the starting position.
- Perform a reverse Lunge and return to the starting position
That's one cycle, continue on with the right leg for the desired workout time. When complete switch immediately to the left leg and perform the exact same workout.
- Paul O'Callaghan from evofitness.ie