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How to Perform
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| Lunges with Extension |
This exercise increases the intensity a normal lunge offers. It helps with your abdominals muscles by creating further instability (forcing your body to contract and hold strong) This is an Advanced Stage one exercise as you will need some serious proper training before attempting this next exercise
Starting Position:
- Stand shoulder width apart and have the knees slightly bent. Hold the abdominals strong
- Prepare to take a large step backward; this is the start position.
First Repetition:
- Take a deep breath in through your nose, contract the abdominals and take a large step backward, lower your back leg toward the ground - get close to the ground but do not let your knee touch
As
you get close to the ground ensure the back is
still straight and both your legs are in a 90 Degree
position- Immediately rise back to Start Position breathing out through your mouth
- As you rise squeeze through your buttocks and bring your back leg all the way - pushig your knee towards the ceiling
- Use your arms throughout the entire movement to create more power and stability
- As you reach the 90 degree position with your back leg at the front of your body, return it to the back step position
- Repeat for required repetitions then switch legs
Breathing:
- Take a slow and controlled deep breath as you lower towards the floor
- As you rise, breath out through the mouth and squeeze your butt
Important things to remember through the set:
- Hold the body strong, do not sway.
- Use your arms as stablizers and have them follow your leg movement
- Ensure the Back is straight and stomach tight at all times
- Squeeze the thigh through your entire body and really push it towards the sky!
- Follow the breathing techniques this will help you to have better control through the movement
Things to be Careful of:
- The knees going over the Toes... Keep them behind!
- Keep your back flat and strong
- Don't look down during the movement, keep your eyes focused ahead
Advancements:
Feel free to add dumbbells to the Lunges with extension, this will increase the load and force you to work harder! This is a sensational movement and will multiply your results! Enjoy!
