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We all know how desirable toned legs are and how important it is to have a strong set of legs. However where our problem arises is how to get them, which exercises to do, which gym to join and time constraints.
Lunges is something synonymous with leg exercises. Irrespective of whichever gym you go to and whichever sport you play when it comes to exercising the lower body, lunges are the go to exercise.
What many of us fail to know though, is that there are many variations of lunges. And within these variations, it is possible to work out the entire lower body. Thus here are 4 types of lunges to get this strong and toned legs.
#1 Lateral lunges
Lateral lunges work out one's glute muscles, quadriceps and hamstrings. They are also great for improving your flexibility. Stand straight with your legs shoulder-width apart. Then you open one leg slightly more and straighten the other leg. The leg which is not straight, you bend it and dip into a lunge only on one side, almost parallel to the floor. This is why it is called a lateral lunge. You lunge to the side as opposed to lunging forward.
Lateral lunges mainly tighten your inner thighs and glute muscles. One should do 20 repetitions of the exercise and 3 sets of the same.
#2 Cross lunges
Cross lunges are a great combination of strength training and working on your flexibility. Stand straight with your feet as wide as your shoulders. Then take one leg behind you and cross it to the other side. As you cross it to the other side, dip into a lunge and repeat the same for the other leg. As you get up from one lunge, immediately take the other leg and cross it over and dip into a lunge on the opposite side.
This exercise comprises strength training as many people do cross lunges while holding weights. It focusses on your flexibility because crossing it over and dipping into a lunge stretches your quadriceps and glute muscles. Cross lunges work out one's quadriceps and calves.
#3 Jump Lunges
Jump Lunges are amongst one of the most explosive exercises. Along with working out your lower body, they test your core strength like no other exercise. It is an extremely dynamic exercise and also one of the most all-encompassing exercises.
Unlike the lunges mentioned in the earlier page, with this lunge, one must lunge forward. Take one leg forward and lunge in front. As you get up instead of standing up, you jump and at the same time take the opposite leg forward and lunge onto that leg.
Thus continue to do this exercise of a lunge and a jump. Doing 20 repetitions of this exercise and 2-3 sets of the same is a great way to tone those legs.
#4 Walking Lunges
If the earlier set of lunges were very strenuous, walking lunges are comparatively less intense. They are a great warm up exercise and can be done as a part of your cool down as well. You lunge forward like a normal lunge, except as you lunge forward you keep walking ahead.
Walking lunges mainly work out your hamstrings and glute muscles, along with strengthening one's hips. While also working out your lower body, walking lunges help in improving one's balance.
