Core Envy by Allison Westfahl

Author:Allison Westfahl
Language: eng
Format: epub
Publisher: VeloPress

6 LUNGE

Core Focus: gluteals, hamstrings, quadriceps, adductor complex

Just like the single-leg balance, lunges call upon the muscles of the core to help maintain proper alignment in the upper body and keep the body from tipping over. The first few times you try this exercise, stand next to a table or chair so that you can stabilize yourself if necessary.

LEVEL 1

HANDS ON HIPS

1 set is 10 repetitions on each leg

Step one foot forward into a long stance—there will be approximately 3–4 feet distance between your forward heel and the toes of your back foot. Keep your feet at least hip-width apart, or farther if you need additional help with balance. Squeeze your shoulder blades together, lift your chest, and align your ears over your shoulders. With your hands on your hips (or gently resting on a table or chair), lower your back knee toward the ground as if you’re riding an elevator. Don’t bend forward at the waist! If you have a history of knee pain, lower only as far as you can without pain. Lower and lift your back knee 10 times, then switch sides.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.