Lunges are the best lower body exercise because they tone your inner and outer thighs, strengthen the muscles in your ankles and shins, and tighten up your booty so it’s round and perky. Whether you choose to do them static (without movement) to focus on building muscle, add in some cardio (with walking lunges) or bring the power (with plyometric jumps), it’s the one move to always include in your lower body toning regimen.

Proper form is key when doing any kind of lunge. Both legs should be bent at 90-degrees angles when lowering and lifting. Your front foot should be flat on the ground while your hind foot should be arched so that you push off with the ball of your foot. Chin should be parallel to the ground and your core should be lifted.

To learn and practice good form, perform them in front of a mirror until you get used to the proper technique.

Now, here are a few ways to maximize your lunges and make them as effective as possible.

• When you lift your body after lowering into a full lunge position (both legs at 90-degree angles), make sure to push through the heel of your front leg to activate calorie burn in your inner thigh and bum muscles.

• Hold a pair of light-to-medium hand weights while you lower and lift. You can do shoulder raises, biceps curls, triceps dips, chest flies—the options are endless and time-saving when you work upper and lower body together for maximum calorie burn.

• Suck your tummy in towards your spine. The contraction in your core muscles (abs) will help you maintain sleek balance, which makes pushing back up much easier.

• Don’t alternate between legs for an extra burst of lactic acid (the stuff that makes it burn!)

• When you lower your legs down to the ground take a conscious inhale of breath so you bring oxygen to the muscles that are working the most, which relaxes them and encourages muscle endurance.

• You may have heard of putting your mind to your muscle. By concentrating on the muscles that are putting in the most work to get you up and down you will work them harder.

• By wearing a pair of cross-trainers instead of running sneakers or tennis shoes you will have the optimal amount of support for your ankles and shins, which not only prevents injury but also makes those concentric (the push) movements a little easier.

Love,
Your Fast Lane Girl, Amber

Photo Credit: Drop Dead Gorgeous Daily