Women Fitness - Backwards Lunges

Learn how to perform workout routines for women - Backwards Lunges

Margie Weiss: My name is Margie Weiss and this is Women's Fix-it Zone Workout. We are going to do some backward lunges, which means we start with our feet shoulder-width apart, so that as we step backwards with one toe, we're going to still remain in a foot, about shoulder-width apart zone. That way you make sure that you're balanced. We're going to start on this exercise very slow, and we're going to move the pace upwards. You can do this change of tempo four by four, two by two, three by one or single counts on any of the exercises that you do for the legs, whether it's squats, hamstrings or lunges. So, what we're going to do is go all the way back on the toe. We're going to go down slowly; four, three, two, catch it here, belly is in, knees behind your toe. Then we're going to rise just slowly; four, three, two, one. Let's do that again, nice and slower. It's a great warm up, tuck your hips under. On these slow ones, you can find your balance, find your body position, make sure it's correct. Then we're going to go just a little faster, we're going to go three, two, one and rise and again, as you rise make sure that this knee stays soft, it does not lock out. As you go toward singles, the tendency is to lock that leg, snap at the hips; three, two, one and rise. Let's make it two by two, so it's even down and even up. Tea cup is on the head the entire time, back heel is off the ground, and it's a continuous motion, no bottom, no top. We can also do singles, where we go down and up, down and up. Again, as you do singles, think about the knee safety. Upper body is smooth, stable. Let's pulse the base; down and down and down, by the time you get to here, you're feeling -- you're little bit in you hip flexor, perhaps in your calf, as well as in the main muscles here. We'll go four, three, two and one. Now, obviously we can also do this on the other foot. So, you will put a foot back and do the same thing on the other foot. Stretching it out, you can stretch by tipping forwards a little bit, and also by grabbing a foot, lifting it in the back.