Monday, July 26, 2010

Basic Lunge Exercise for SEXY, TONED Legs

It has been such a request for me to create a video to show how to acheive sexy, toned legs.
I think this is such a desire of so many women out there, especially when summer time comes around.
Some women are born with naturally, beautiful legs and what a blessing they have been given!

Click the link below to watch my demonstration.




For the rest of us, who have to work at it a little more, here is one of my all time favorite exercises to create sexy, toned legs! (:

The basic lunge is one of my favorite lower body toning exercises to do and it´s one that I practice a few times each week. I love this exercise because of it´s simplicty; with this one move, it hits all the major muscles I am seeking to tone in my legs.



You can practice the basic lunge with the use of dumbells or without.

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THE BASIC LUNGE

1.Stand with your feet about a foot apart

2.Keeping your toes pointed forward, step forward 2 or 3 feet with your left leg. Your left foot should be flat on the ground

3.Bend your left leg until your knee is at a 90 degree angle (your right leg will also bend, and your right heel will lift off the ground)

4.Hold for a second

5.Return to starting position

6.Repeat steps 3 - 5 until you've repeated the desired number of reps

7.Now repeat all steps with the other leg

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**For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.**
 

MUSCLES WORKED


PRIMARY
Quadriceps (Front Thigh/Quads)


SECONDARY
Gluteus Maximus (Butt)
Adductor Magnus (Inner Thigh)
Soleus (Calf)



STABILIZER MUSCLES
Hamstrings (Rear thigh)
Trapezius, Upper (Upper traps)
Trapezius, Middle (Middle traps)
Levator Scapulae (Neck)
Tibialis Anterior (Shin)
Gluteus MediusHip)
Gluteus Minimus (Hip)

Do you all practice the basic lunge in your exercise routine?
If not, give it a try and let me know what your results are!

Besos from Spain!
Liz

1 comment:

  1. Great video and post, VERY helful! XOXO, www.NatalyasCloset.com

    ReplyDelete