The Group has spoken, and we are doing Lunges as our 30 day fitness challenge starting on Friday, September 14, 2018!
What we’re working
Lunges are a great strengthening and sculpting exercise, so if you don’t like them, I hear you, but let’s try to change our belief on that:
I like doing lunges because they challenge me and help me build and strengthen various muscles and muscle groups such as:
- quadriceps (thighs)
- gluteus maximus (or buttocks)
- hamstrings
- calves
- core
Benefits of Lunges
There are several lunge benefits.
1. Better Balance
Here we’re working one leg at a time – also called a unilateral exercise, where you are training one side independently from the other.
When you do a unilateral exercise, it improves not only your balance, but also your coordination.
The flip side of this would be a squat for example, known as a bilateral leg exercise, where you’re building overall strength.
2. Enhance basic functions
With better balance comes better function of everyday movement like walking or going up the stairs.
Lunges are great too to work out your hip flexors, which if you sit a lot, can keep them from becoming stiff, which in turn keeps our hips from getting tight, which in turn can prevent lower back pain.
See, it’s all connected!
3. Symmetry
If any of you used to watch Jem, I literally said Symmetry like Synergy. If you have no idea what I’m talking about, just ignore that. I can assure you it was a great show!
Anywho, this simply means that lunges allow you to strengthen your weak side so that it’s up to par with your stronger side.
So, if you feel that one side is stronger than the other, you can target the weaker side. A good way to gauge this is if you find yourself leaning to one side a lot.
Start to be aware of how you walk and where you place your weight, as they can be signals to you as to where you want to focus your efforts.
4. Increase Hip Flexor Flexibility
This is a big one for me. The movement you do here is going to force you to stretch your hip flexor muscles, which are chronically tight for many people in today’s world, thanks to the amount of sitting we do.
This will in turn help alleviate hip tightness, which is again, one of the things I’m always facing. It’s definitely better with yoga too.
5. Improve Core Strength
When you do a lunge correctly, you need to engage your core to ensure that your torso is upright as you lunge up and down.
This is way easier said than done, and probably the most common problem with people’s form.
6. Improve Your Spinal Health
When you’re doing a squat, your spine is loaded in the sense that you are engaging your core and buttocks and glutes while putting pressure on your spine to maintain a straight back.
With the lunge, you are upright, and you are simply lowering yourself up and down in a straight line, also know as deloading your spine.
When you do too many activities that put pressure on your spine, it can lead to lower back pain – boo!
Loading your spine is also caused by carrying heavy objects – ladies, check your purses! How heavy are they? Try to carry with your elbow, not your shoulder, better yet, get a backpack!
If you do carry on your shoulder, be sure to switch sides often.
7. Enhance Your Mood and Self Confidence
This is the beauty of any workout really, and why #weworkoutdaily. Exercising on a regular basis causes your brain to release neurochemicals.
You’ve likely heard of this one before: serotonin a.k.a. the happy, feel-good chemicals that cause your brain to feel happier, less anxious, and just all around better.
Exercising regularly also releases various endocannabinoids, which are also chemicals that help to decrease your sensitivity to pain – bonus!
Well, that’s that. I hope to see you out for this month’s challenge!
Until next time!
Sources:
- 10 Benefits of Lunges That Will Have You Lunging For More
- The Benefits of Lunges by Kimberly Caines
- 7 Benefits Of Lunges That Will Make You Rethink Leg Training by Alex
- What is serotonin and what does it do? by James McIntosh, reviewed by Debra Rose Wilson, PhD, MSN RN, IBCLC, AHN-BC, CHT
About the Author
Natalia is a Certified Wellness Coach through the International Association of Wellness Professionals (IAWP) and #1 Best Selling Author.
She is a Yin Yoga Teacher, a Blogger, an Independent International Distributor with Young Living, and holds an MBA and CPA.
Natalia is now dedicated to helping people get back to healthy, clean living so that they can have the energy and mindset to live their best life.
Her passion for wellness and helping people comes through in her writing as well as in her signature Make it Happen mentorship program, geared towards people who are feeling stuck or in a rut so that they can finally get clear and live their life on purpose.
Before transitioning into her role as a Wellness Coach, Natalia worked at one of the top Canadian Wealth Management firms in Canada, acting not only as a coach and mentor to her staff, but also as acting co-chair and mentor to women enrolled in their Women’s Mentorship Program.
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