Whether You Are Male Or Female... Get Firm Thighs With Lunges Exercise

Illustrated lunges exercise-Front view

Side view

• Stand hip width apart and feet pointing straight

• Step forward with either leg (let’s say the left leg) and bend the forward leg (left leg) to a 90 degree angle

• Your back Knee (right knee) can brush off the floor as an indication of how low you lunge

• Push-off with your left foot back to the start position, so you have your feet aligned side by side.

• Now, repeat step two but the right leg steps forward instead the left leg.

• Keep your back straight and your hands around your waist

• Take about 2 seconds to lower yourself

You can start performing 1-2 sets of 6-12 reps, and work your way up to more sets and higher repetitions.

Overhead Press + Lunges Exercise

Performing this exercise requires more balance and more demand on your thighs muscles. For reasons like the following...

- Your arms are not free to stride to give you the momentum along with your legs to lunge forward.

- Also you are performing another exercise -overhead press- with free weights*. You will feel the difference once you perform the overhead press-lunges

* free weights can be a canister like you see in the illustrated lunges exercise and the weight should not be heavy (2-15 pounds is sufficient).

Side view-Overhead Press Lunges

Instructions...

You will follow the same above dynamic lunges exercise instructions and on top of that you will ...

- Hold the free weights with each hand or both hands ( like in the illustrated lunges exercise)

- Lift the free weights over your head smoothly when you lunge forward.

- Then bring the weights down as you lower your body then repeat the same lift with the other leg.

Again, watch for your balance and perform the exercise nice and smooth pace. You will love this exercise.