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October 12th, 2009 No Comments

Curtsy/Side Lunge Combo

“Breaking Down The Workout” — Francesca Meccariello

Slim down and tone up  your inner and outer thighs, hips and glutes! The balance factor also causes you to engage your abs.

This is also a great lower body exercise to do when traveling and a gym in not available. Pair or superset this exercise with 2-3 sets of pushups and you completed a great, quickie full body little workout.

Form:

  • Stand tall and draw your navel into your spine.
  • Keep your chin parallel to the floor throughout the exercise.
  • Maintain good posture by ENGAGING YOUR ABS
  • Keep your hips fairly square to the front of the room throughout the movement.

Movement:

  1. Step your right foot behind you about 45 degrees into a curtsy (reverse drop lunge) bending your knees until the front thigh is parallel to the floor and the back knee about an two inches from the floor.
  2. Keeping your left foot planted, toes pointed straight ahead bring your right leg up and forward to balance then step out to the side into a side or lateral lunge.

See the video for a demo. Be careful not to hyperextend your left leg on the side lunge but the leg should be straight.

Do 2-3 sets of 12-15 each side.

Level 1:  Body weight only
Level 2:  Hold on to 5-8lb dumbbells bringing the dumbbells to either side of your calf on the side lunge.

www.purenycinc.com

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