Daily Routine: Lower Body Exercise
Lunge With Chair
Raise Your Calf Consciousness!
Your calves rarely serve as a fat depot, but these important muscles, called the soleus and gastrocnemius, help flex your knees, stabilize your ankles, and flex your feet. Toning them gives you more push-off during your walking workouts and helps to boost your calorie burn. Lunges are super-effective since they work your calves, hips, butt, and thighs at the same time! Even if lunges are the only leg exercises you do, your legs will look terrific!
Lunge With Chair
A. Stand with your right hand on a chair back for balance. Take a large step back with your left foot, forming the shape of open scissors with your legs. Evenly adjust your body weight between the ball of your left foot and the bottom of your right foot.
B. With your back straight and tummy tight, inhale as you lower your torso by bending both knees and sinking into a lunge. Bring your left knee close to the floor but not touching it, and bend your right leg to a 90-degree angle.
C. Exhale as you press into your feet and straighten your legs. Then lift your left foot, as shown, bringing your left knee in toward your chest.
D. Bring your left foot forward, planting your legs again in the scissors position with your left leg in front, and then sink into a lunge. Switch legs, and repeat.
How Many: Repeat eight to 12 times, switch legs, and repeat. Then do another set of eight to 12 on both sides.
Tip: Don't allow your front knee to jut forward beyond your ankle. If it does, slide your front foot forward a few inches. If you have weak knees, don't bend your knees fully to 90 degrees. Only bend them as far as you can without discomfort and then rise back to the starting position.
Benefits: One of the most effective leg exercises; works your hips, butt, thighs, and calves.
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