Anita Norman – Lunges

From dropping a dress size to getting into super jeans, legs have always been a focus in anybody’s body shape goals. We also need strength and balance on one leg in nearly all walks of life.

So this week we are looking at a fantastic exercise to improve our lower body strength, tone, balance and function – the lunge!

In the accompanying pictures you’ll see me offer a variety of lunge difficulties. Take care to start small and build slowly.

To perform this lunge take a good stride forwards.

You should be on the ball of your back foot, imagine you are balancing your favourite drink on the top of your head.

Seventy percent of your weight is on your front foot and you can hold onto a sturdy upright for balance initially.

Lower your back knee to a comfortable depth, you may lightly touch it to the floor or build up to that.

In your low position you are upright, shoulders back and looking ahead.

Your front knee doesn’t extend too far in front of your toes.

Your front heel is firmly on the floor.

Breathe in on the way down and exhale as you push firmly with your front foot and stand back up to straight.

Perform 5-10 repetitions, rest 30-60 seconds and repeat with the other leg, you could build to doing 2-3 rounds on each leg over a period of weeks.

This move will take you a big step further towards your fitness goals!

You are responsible for attempting this exercise, if you have any injuries or concerns about performing it see your doctor or a qualified exercise instructor.

Anita is available for personal training and food coaching at ancepc@googlemail.com follow on Twitter @foodcoachpt and Anita Norman on Facebook.