There are many exercises you can do using your own body weight as resistance. One of these is the Body Weight Stationary Lunge.
This is especially good for persons new to doing lunge exercises....as the lunge is a very versatile exercise, in that you can lunge forward, sideways and backwards. This particular one focuses on lunging forward. This exercise works hip extensors...the glutes, hamstrings and hip adductors, and also the knee extensors...the quadriceps.
Position legs in a lunge position with the lead leg far enough out to allow for desired range of motion (legs will resemble a 'V' shape). Keep back in proper alignment and straighten the back knee and lean forward. Placing each hand on the side of your hip, inhale and allow the trunk to come forward and down until you feel a good stretch down the back of leg muscles. Only lean forward a far as is comfortable for you. Make sure to keep the forward knee aligned straight with the toes, and keep the trunk aligned with the back leg. Hold, and slowly begin to exhale and press your body back up to the starting position. Repeat on each leg for as many repetitions/sets as you are able. You can alternate legs or do them all on one side at one time...you chose which works best for you.
This exercise does not require any special equipment to perform, however, if you have the availability of a step board (used in aerobics), you can tilt the board by placing the supports on just one side. This will add extra resistance and make the exercise a little more difficult.
Remember to always check with your doctor before beginning a new exercise program, and always use slow and in controlled motions so you do not hurt your muscles. Warm up and cool down, and drink plenty of water to stay properly hydrated.
No comments:
Post a Comment