Lunges, lunges lunges!!!!
Lunges work pretty much every muscle in the lower body - helping you get great results in quick time!
Basic lunges
Stand with your feet hip width apart. Take a big step forward with your right foot. Keep your back straight, tuck your tail bone under and lift your left heel up so its raised off the floor. (This is your basic lunge start position).
Lower your body downwards, towards the floor (front knee staying behind toes) until you have about 90 degrees behind the knees. Pause at the bottom and return upwards to the basic lunge start position (Do not step the right foot back - that is a power lunge - see below)
Make sure you are going down and up like a merry go round horse, not forwards and backwards. Repeat other side
Power lunges (especially good for the backs of the legs)
These are harder than basic lunges. Take your right foot in front of you so that you are in the lunge start position. Lunge down as before, but as you come up, step back with your right leg standing up straight and making sure feet are parallel and stay hip width apart. Repeat, stepping forward into the lunge again but with the left leg and then back up. It's a 4 part move (step forward, lunge down, lunge up, step back) Alternate, sides keeping abdominals in. Repeat other side.
Lunge kicks (really gets your heart rate up too)
Step into the basic lunge position with your right foot, leaving your left leg on the floor behind, heel off the ground. Lift your left leg upwards and forward into a front kick. Carefully bring it back to the base lunge position. You may want to hold onto a wall for balance, but do without once you are stronger. Repeat other side
Side lunges (fantastic for inner thighs)
Stand tall with your feet together. Take a big step out to the right with your right foot, placing on the floor in a 10 to 2 position, ie toes slightly outwards in a side lunge position (like a power lunge move but to the side). Make sure the movement is controlled and your knee doesn't go way past your foot. Using mainly the muscles in the inner thigh of the right leg, power your right leg back to the start position. Repeat this move on the right side.
Repeat set on the other side
* Aim to do 20 per leg per set, and for best results do these every other day.
* To make these exercises harder hold dumbells in each hand
