Home Exercises Using Bodyweight Training
These exercises and its variation are called lunges. Lunges exercises can be designed for the beginner level and all the way to the advanced level.
Exercising Your Thighs Static lunges (beginner level) • Standing with both feet pointing straight forward and hands around the waist or behind the head like a prisoner pose. • Take a step forward with the left leg and squat/lunge until the back (right) knee brushes the floor… • Then straighten your forward (left) leg by lifting the body upward and then lower it • Repeat for several reps then switch and do the same thing with the right leg. If you’ve not performed this exercise before, then I recommend that you do it close to the wall just in case you lose your balance, and also follow a slow pace until you master this exercise. The static lunges exercise is great to develop your thighs, the quadriceps, butt, and hamstring muscles. It’s also helpful to improve your balance.
Dynamic lunges + Overhead press (intermediate - advanced level)
• Standing with both feet pointing straight forward and holding 2-10 pound weights* in your hands firmly • Step forward with the left leg to a lunge pose • While you’re in the lunge pose, press the weight(s) over your head • Then continue stepping forward with the right leg to a lunge pose and then… • Press the weight(s) over your head Note: Don’t lean your upper body forward but keep it upright *The weight is not the emphasis in this exercise, so 2-10 pounds is sufficient. You can hold one or two pieces in both hands of any of the following: 1. dumbbells 2. empty canister filled with water or sand 3. medicine ball 4. or any weight you can hold safely
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