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FITNESS ACCORDING TO YOUR AGE: Lateral lunges, the easy exercise to define the waist and improve balance at 40


lunges are an effective exercise that works especially the

lower body. Specifically, it activates the glutes, hamstrings, and quadriceps. One type of lunge that also incorporates the inner thigh muscle is the

side lunge. Learn his technique, the best variations for you and what are the most common mistakes made when doing them.

if you have any

leg imbalance, you may want to incorporate lunges into your routine. While exercises like squats work both legs at the same time, lateral lunges focus on the legs.

legs individually. This helps you strengthen stabilizer muscles, improve balance, and create symmetry in both legs.

How to Do Side Lunges

If you’re familiar with lunges, learning side lunges is a natural progression. you will need true

space on both sides of you. For starters

no special equipment requiredbut as you develop more strength, which you will, you can choose to add weight to this great exercise.


upright with the

feet hip-width apart. Place your hands in front of your chest. Take a wide step with your left leg to the side of you. Both toes should point in the same direction and feet should be

leaning on the ground. Bend your left knee as you step out, keeping your hips back.

You should feel like you are

trying to sit on only one side of the bottom of your body in a chair. Release the position by pushing off your left foot to return to the starting position. Makes

a series of side lunges with the

left leg and then change to


Woman doing sports/PEXELS

Side Lunge Benefits

Like regular lunges, lateral lunges are a lower body exercise. They are mainly addressed to

large muscle groups of the legs, like

hamstrings and the

quadriceps. Side lunges also work the inner thigh muscles like the adductors and the outer glutes.

They can be easier on your lower back than squats, although they tend to be a bit

more difficultsince they require a certain

balance. Regularly performing side lunges can improve balance and stability (especially in the ankles and knees), which is

beneficial for the

daily life activities. Having a good balance makes it easier to go from sitting to standing, prevents falls and helps improve the technique of any exercise. That’s why lunges are so

good from 50 years.

Strengthening the legs with side lunges can be especially helpful for people who like to

skiing. When practicing this sport, the inner thigh muscles, such as the adductors, are activated. Since side lunges develop

force in the

outer and inner thighsare great moves to get ready for a day of skiing.

Side lunge variations

You can perform this exercise in different ways to meet your skill level and goals. So, you can try the side lunge

with chair, which can help with balance during exercise. be careful of

don’t lean too much forward if you are holding something in front of you. Catch with your right hand when you lunge to the left and with your left hand when you lean to the right.

To add intensity to your side lunges, move from simple bodyweight to holding

dumbbells In each hand. Instead of placing your hands in front of your chest, keep your arms at your

sides. As you lean to the side, the knee of your front leg should be between your arms, each holding a weight.

Woman doing leg exercises/PEXELS

Adding weight not only makes this exercise more advanced, but also contributes to the

progressive overload. As you progress, you can continue to increase the weight of the dumbbells. This helps you

increase the

force of the lower body and contributes to

build muscle over time. You can also use a kettlebell for an added challenge.

And then you have the

cossack squatwhich is similar to a side lunge, except that

you will go much deeper in it

range of motion, turning the foot out at the bottom. This is a more advanced bodyweight movement. Begin as you would a side lunge, moving your left foot out to the side. Once in the side step position, continue

lowering the buttocks towards the left heel and turn your right foot out, pointing your toes toward the ceiling. He steps back to return to the starting position.

Although side lunges are

suitable for beginners, it is important to practice proper technique to minimize the risk of injury. avoid these

common mistakes it will help you improve. Taking too small a side step while throwing doesn’t build strength or balance. On the other hand, taking too big a side lunge can strain the inner thigh and groin area. Use a

mirror it can be useful to make sure the alignment is correct.

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