Tuesday, November 5, 2013

Tighten + Tone Tuesday


Happy Tighten + Tone Tuesday! A few weeks back we taught you how to do a forward lunge.Today we're going to help you make that move more challenging by adding a twist, literally!  This Tighten + Tone Tuesday we're reviewing your form for the Walking Lunge with a Medicine Ball Twist.  Find a medicine ball or other weight (you may even be able to use your purse) to join in.  We love this exercise because it includes the lunge, one of the best ways to tone your legs.  The twist and walk increase the difficulty of the exercise and add a core challenge so you can be an exercising multitasker. 

Find a mirror and check your form with us: 

Step 1:  Grab a medicine ball and stand up straight and tall with your abdominal muscles engaged.

Step 2:  Take a big step forward with one leg -we'll say your right leg so we're on the same page.   Land so that your right knee is in line with your right ankle and your leg is about parallel to the ground.  Keep all of your weight in your right heel.

Step 3:  With your abs contracted, slowly rotate your torso and the medicine ball toward your left so that the ball and your right arm are about perpendicular to your body.

Step 4: Keeping your weight in your right heel, carefully twist your torso and the medicine ball back towards the center as you lift your left leg.

Step 5:  Step forward with your left leg into a lunge position and repeat the process on this side.

Continue lunging across the room and twisting with the medicine ball as you walk.  Try to complete 10 steps (5 one each side) and then turn around before taking a break.  Feel free to change the number of steps you take based on the space you have available.  

 Here is a visual for you: 

Source


Have you tried a this exercise before? Let us know what you think with a comment below.  If you haven't perfected your forward lunge yet, check your form with the tips with our previous post.