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This exercise targets the muscles in your abs, hips and legs, including the transverse abdominus, obliques, gluteus maximus, quadriceps and hamstrings.
Start of by holding a dumbbell in each of your hands. Let your arms rest by your sides. Stand up straight and engage your core muscles.
For a lighter workout, you can do this exercise without using the dumbbells. Place your hands on your hips for balance.
Perform the Exercise
Once you’re positioned with the dumbbells, you can start doing the lunges.
* Begin from a standing position with the dumbbells held at your sides.
* Step forward with your right foot and bend the right knee.
* Don’t let the forward knee push past the toe below it. Instead, keep it in line with the ankle.
* Drop the weight of your body straight down.
* Keep your weight in line with your shoulders, and your shoulders in line with your hips.
* Extend your left leg behind you and push the left knee straight down to the floor.
* Then step back up with your right foot and return to the standing position.
* To control your breathing, try to inhale when you step forward with the front foot and then exhale as you push up to the starting position.
* Repeat this movement with the opposite leg and continue alternating for a full workout.
Disclaimer: There is no “one size fits all” approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo’s experts offer advice that is in no way intended as a substitute for medical counseling.
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Hey, I’m Layla, and I’m going to show you how to do the lunge. So for the lunge you’re going to start off with one leg in front, the other leg behind. Make sure you have enough space in-between your legs, so that one leg is not on top of the other, so that you have enough stability as you lunge down and up. You’re going to lunge straight down, your shoulders are rolled back, your chest is up, your abs are tight, you’re going to keep the weight in that front heel, and you’re just going to lunge straight down, dropping that back knee to the floor, almost touching the floor, and then standing right back up. So you’re just going to take it straight down and up, straight down and up. So this exercise focus is on both legs at the same time. The leg that’s in front, you’re really going to feel this in that glut-hamstring area, and the leg that’s behind as you come down you’re going to feel that in the quad area. You can also do a, add a little movement to your lunge, so instead of just staying in place, you can do a forward lunge where you just step one foot forward, and then come straight down on your lunge, then take it back to that starting position. So forward lunge, you would just bring it all the way out into your lunge, making sure the knee is aligned with the ankle on the front side, the weight is loaded in that heel on the front leg, and then you’re sitting straight down, and the lunge shoulder’s back, chest up, abs tight, and then you take it back, so you can alternate both legs this way.
You can also do a backward lunge, which is another lunge with some movement. So instead of moving forward, you’re just going to move backwards. Starting in your starting position, you’re going to take one leg, and just step it back behind you. Just like that.
So you have a few different options with the lunge. You can do just the stable lunge, just staying in your lunging position, and just taking it down enough, you could do the forward lung, or you could do the backward lunge. And the lunges with the movement, the forward lunge and the backward lunge, are going to give you more of that cardio burn, cardio aspect calorie burning effect since you’re moving your body more than in your stable lunge.