If you're looking for lower body exercises that target your inner & outer thighs - your adductors and abductors - this combo we've been bangin' out in Body Fix is for you!
If you spend a lot of time sitting, or run/cycle often for cardio, these muscles are often neglected and eventually become tight and weak, which can lead to tension in the lower back. Sound familiar? Give this movement a try!
It's even great for developing your balance, as one leg stays planted, while the other moves side to side
Try 10-20 reps, (each lunge 1x = 1 rep), with just your body weight, or 6-12 reps holding weights (DB's, KB's, a child, anything!), on each side for 3-4 sets. You can just keep alternating sides and bang out all your sets continuously or add this exercise to a circuit you plan to perform 3-4 rounds of.
Notes on form:
- When you step side, stick your butt back behind you and sit your weight mostly toward the heel of the foot you stepped onto.
- When you step side, your chest will natural fall slightly forward, (but your butt has to move backward too - it's called a "hip hinge"), however, keep your shoulder blades pulled together behind you. Avoid letting your upper back round over.
- The foot you step onto is the only knee that bends, the other leg stays straight.
- In order to keep the other leg straight, you may find that letting the toe of your straight leg lift off the floor and digging your heel into the ground helps you stay balanced.
- Drive your foot into the ground to powerfully launch your body back upright.
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your knee should bend to a 90 degree angle and should point to the floor. Avoid letting your knee tuck under your other leg and point forward.
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot (with all 5 toes on the floor!).
- Drive through the heel of your front foot to stand back upright.
- If you're having trouble balancing, stand upright with both feet on the floor between each lunge.
- If balance isn't an issue, try not to touch your foot down between each lunge as you flow from one to the next.
How did these make you feel the days following?! Tell me on IG/TW: @cassiebstrong!