Hello hello!
This week’s Fitness Friday is all about the walking lunge. This classic exercise is a brilliant way to tone up your bum and thighs, while strengthening your core and improving your posture.
In fact, it’s an exercise that I really amp up in the weeks before I go on a sun holiday, as it really perks up your backside!
I love my colourful gym gear, and these neon pink Nikes always brighten my mood before training. The leggings are from House of CB (€54), and the top is from H&M.
I did plenty of lunges in the gym and Pilates this week, which can make sitting down a little sore but it’s definitely worth it!
My trainer, Amanda, incorporates walking lunges into a lot of my workouts, and usually I’m holding weights. But for beginners, she advises to start off by using just your own body weight as that’s definitely enough to feel the effects the following day 😉
You will need a bit of space to do this exercise, and I’ve been known to lunge across the garden on occasion!
Here’s how to do a walking lunge:
1. Stand up straight, shoulders down, head up and holding your core muscles in tight as if you’re pulling your tummy button in towards your spine.
2. Step your right leg out in front of you as if taking a big stride. Lower down so that your legs are both at a 90-degree angle, ensuring that your front knee never goes over past your toes. Press your weight down through your front heel to protect your knee.
3. Gently raise up again and walk forward with the opposite leg to repeat the move. Make sure you’re doing it slowly enough to really feel the burn in your legs and glutes!
Amanda advises doing three sets of twenty lunges, about two to three times a week. You can add weights and increase the reps if you’re more experienced.
Please always consult a healthcare professional or your GP before beginning a new exercise regime, and especially if you’re over 35 or have a sedentary lifestyle.
Happy lunging!