Forward lunge
The front slots are another simple exercise and are very popular. In addition to strengthening the legs and glutes, the forward lunges improve balance and stability, and if you do them well and regularly, they also help strengthen the spine.
- Stand on your mat in a natural position, with your feet hip-width apart.
- Take a big step forward to lunge, bending the front knee at a 90-degree angle. The back knee should almost touch the floor.
- Keep the center of the body tight as you lower your body. Make sure that your front knee does not go past the toe of the same leg.
- Push with your front leg to return to the starting position. To start, do eight to twelve repetitions and then perform the exercise with the other leg.
Curtsy lunge
The crossed slits in the rear are a variation of conventional slots. They sculpt the glutes and legs wonderfully, and they allow the body to develop better balance and improve overall posture.
- Stand with your legs hip-width apart, feet parallel, and place your hands on your hips.
- Take a step back and place that foot on the outside of the static leg. Lower your body and bend both knees at the same time.
- Return to starting position by pushing on your back leg, change sides, and repeat.
- You can start with a set of twelve to fifteen repetitions and then go over three sets.
Tip: You can hold a dumbbell in each hand in front of you, at chest level, to make the exercise more difficult.
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