Know your exercise – Lunges to tone your thighs and hips

Learn the correct way to do this exercise.

Lunges are a strength-training exercise which require proper balance and posture. A lunge may look simple at first but you need to practise to master its form. With adequate number of reps, you can tone not just your thighs but also your buttocks with lunges. The best part is, you can do it anywhere in the office, at home, gym, etc. Here's a step-by-step guide to help you perfect your lunge.

Step 1: Stand straight with your legs slightly apart and spine erect. Look straight ahead.

Step 2: Step forward with your right leg and bend both knees at a 90 degree angle. Make sure your left knee does not touch the ground. The toes of your left foot will be on the ground while the heel faces outwards. Your right leg should be in line with your right ankle and knee and not push too inwards or outwards keep it straight. Your body should still be erect without leaning ahead and core should be engaged.

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Step 3: Wait in this position for 10 seconds and then go back to the starting point. Now, bring your left leg forward and repeat the process. Feel the stretch in your heels, quads and glutes. Try to keep the pressure on the knees to a minimum. If you feel the strain too much, take shorter lunge strides.

Once you learn the correct way to do a lunge, you can do different variations. For example, try doing a backward or side lunge instead of a forward one. Or, do walking lunges where you take steps ahead instead of standing stationary at one point. Another way to increase the intensity of this exercise is by adding weights. Do a bicep curl while doing lunges to work on your upper body as well.

Tip: It is better to do a lunge in front of a full-length mirror to see if your form is right. Once you learn the correct way of doing it, you can practically do it anywhere.

Here are some more exercises you can try for stronger legs:

You could also try out these exercises:

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