Earlier we talked about the importance of balance and 3 exercises that you can do to improve your stability. These 3 lunge moves go a little farther by adding strength to your balance moves.
In Brooklyn Fitness Bootcamp we spend a lot of time doing lunges. They are great for building both strength and balance. Try these out – pick a weight that allows you to complete the entire set (yet feel fatigued upon completion).
Backward Lunge to Balance
Hold two dumbbells at your sides (palms facing your thighs). Step backwards with your right foot. Your front knee will be at a 90 degree angle (knee over your ankle with the shin perpendicular to the floor) and your back knee will be about 1 inch off the floor. Your chest is perpendicular to the floor. As you step back towards the start position bring your right foot forward and drive the knee up (so that your thigh is now parallel to the floor). Find your balance before stepping back and repeating the motion. Do 10-15 reps before switching legs.
Lateral Lunge to Balance
Hold two dumbbells in front of you (palms facing the front of your thighs). Step laterally (to the side) with your right foot. Drop through your right glute. Keep your right knee over your right ankle (with the shin perpendicular to the floor). Keep your left leg straight. As you push through your right leg to return to the start position, bring the right knee up
(so that your thigh is now parallel to the floor). Find your balance before stepping back and repeating the motion. Do 10-15 reps before switching legs.
For this exercise you will need a bench or step in addition to your dumbbells. Hold two dumbbells at your sides (palms facing your thighs). Place one foot behind you on the step or bench. Drop straight down so that your front leg has a 90 degree angle at the knee (the shin of the front leg should be perpendicular to the floor). Return to a stand. Repeat 10 – 15 reps on one leg before switching legs.
Give these 3 strength/balance combination lunges a try and let us know what you think! Do you have a favorite? Love them? Hate them? Have a cool modification? Leave a comment…