Lifestyle

Today’s Workout: Side lunge helps build lower body strength

Marlo Alleva demonstrates side center side lunges. [ERNST PETERS/THE LEDGER]
Marlo Alleva
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Posted: Feb. 1, 2019 12:13 pm

I’ve been on a lower body kick lately, so I think you should, too.
I know it’s still winter and leggings and skinny jeans are part of our wardrobe right now. But spring is not that far away. We need to be ready for those rompers and sundresses.
Our move today is a side center side lunge. This move can be performed on its own or you can add weights, either a weighted bar on your shoulders or a single hand weight tucked into your chest.
This move is basically a side to side lunge with a stop in the middle. It will be working your inner and outer thighs, glutes, quads and hamstrings. This move is even good for the core as you will be using it for balance.
Begin this move by standing tall with your feet just outside of the hips. Engage your core and hold your chest up. Start this side lunge by stepping out to the side, and bending in the knee that you used to step out with. Keep your stabilizing leg straight. Once you reach your deepest point, push off of the bent knee and return to standing position. Immediately step out with your other leg, duplicating the side lunge.
Continue this side, middle, side movement multiple times. Shoot for at least five to 10 on each side, keeping your core engaged for balance. Shoot for at least three sets with a small break in between each set. If your balance is compromised, you can use a broom stick or the back of a chair to gently hold on to as you move side to side. If you need a little more of a challenge, add your weight. And if you begin with weight, and it becomes too much, or you lose form, drop the weight and continue.
This move can be used as a warm-up, it can be added into your lower body routine, or even part of your cardio session.
Enjoy those leggings while you can and you’ll be ready for those rompers when it’s time!


— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida can be reached at faluvzpa@msn.com.

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