Okay, I am about to head out and film some more YouTube videos for you. I have about 20 videos that I am going to film. But today, I have a video that I did a few weeks back.
In this video, I wanted to go through a little tweak that you can do to the regular lunge exercise in order to challenge and fire up your core. This exercise involves simply changing your hand position. The lunge is an excellent exercise to strengthen the legs and the glutes. With this tweak you can work your core at the same time, making the exercise even more effective and making better use of your time while working out.
CLICK HERE to watch the YouTube video.
I am going to get Alix to demonstrate.
In a traditional dynamic forward lunge, you step forward, drop your knee, and then return to the starting position. This type of lunge exercise is very leg, knee, and hip dominant, so it really focuses on the lower body.
If you wanted to fire up and challenge your core, change your hand positions. Bring your arms straight overhead, holding them there while moving into the lunge position. In this position, we have increased the lever of the body (how long the body is), putting more emphasis on the core/abdominal area.
Arms Overhead Lunge
Progress this exercise even more by bringing weights or resistance into it. Use dumbbells and move them overhead. In this position, we have increased that lever and really challenged that abdominal core area a lot more.
Double Dumbbells Overhead Lunge
Another way of progressing off this exercise is by taking one of the dumbbells away and just going with a single dumbbell. By doing this, we have offset the weight and now the body is imbalanced. This challenges the knee stabilizers, the hip stabilizers and the core a lot more.
Single Dumbbell Overhead Lunge
The traditional lunge works the lower body. The arms overhead lunge challenges the core and fires up the core. The overhead movement is excellent when it comes to shoulder health because most people avoid it. This exercise is great for happy and healthy shoulders.
Give that little tweak a go. See how it makes your core and abdominal area feel.
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Rick Kaselj, MS
If you want to improve the activation, endurance, and strength in your gluteus maximus, then click here to check out the Best Gluteus Maximus Exercises program.