(HealthyResearch.com) – Many of us face challenges when it comes to optimizing the shape we want in our hips and thighs. Some of us carry a little extra weight in those areas, while others desperately want to develop more muscle and definition there. Even if we happen to be blessed in those areas, there’s an exercise that can help develop muscle, tone what’s already there and assist with flexibility and balance: lunges.
How to Safely and Correctly Do Lunges
Anyone doing lunges should make sure to do them safely. Check out this video for safety tips and form suggestions: https://youtu.be/A9wJYV8gaqc.
In short, you want to focus on:
- Keeping the upper body straight and standing up straight
- Staying relaxed through the shoulders
- Putting one leg forward, and lowering the hips until knees are both bent at 90 degrees
- Knees should be lined up with the ankles, and the lower knee shouldn’t contact the floor
- Bodyweight should remain on the heels
People who don’t learn to do lunges the right way risk injury, so learning the right form first is an important part of this exercise.
But why would people want to do lunges every day? Here are four great reasons:
1. Stability for Your Core Muscles
Core muscles contribute to keeping people upright when they walk and help them bend, stretch and reach safely. With that in mind, core strength may reduce lower back pain and improve posture. Practicing proper lunge posture will help strengthen core abdominal and back muscles, providing greater stability.
2. Strength for Legs and Buttocks
The way lunges target the big muscle groups in the lower part of the body may be good news for anyone wanting stronger legs or a firmer backside. Working larger muscle groups might also boost metabolism, assisting with weight loss goals. Even if weight loss is not a goal, toning might be — and working these large muscle groups may help with that, too.
3. Better Health for Your Spine
A lot of exercises put pressure on the spine and require load-bearing, but lunges do exactly the opposite. Instead, lunges promote spinal flexibility while allowing the spine to relax and heal. The big muscles in the legs and hips take up the load instead.
4. Improved Coordination and Balance
Because lunges train one part of the body independently from the others, they might make coordination and balance better. They provide a stabilization effect that’s far superior to other lower-body exercises, such as deadlifting or squatting. And because of the movements involved, you may gain greater hip flexor mobility, which may also assist with balance and coordination.
Before beginning a new exercise regimen, it’s always a good idea to check with your healthcare provider. Lunges can be demanding, but they can also provide great benefits. They’re relatively simple to learn, and you can do them in the comfort of your own home. Take care to learn the proper form so that lunges can be done safely and to maximum effect. They may be an excellent addition to nearly anyone’s workout routine.
~Here’s to Your Health & Safety!
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