Pilates Stretch – Lunges

How to lunge for leg and core strength

Everyone loves a lunge! A big benefit that comes along with doing lunges is that they can be done in several ways and are ideal for fitness levels of all kinds. Lunges are super for improving the strength in all three of your gluteal muscles (min, med, max) they also improve the co-ordination of your hip flexors in the lengthened position.

Pilates lunges require a certain amount of balance, and to achieve that you need to engage your lower back muscles as well as your abdominals to stay upright, thus also working out your core stabilising muscles as well as your legs. As always Pilates works your body as a whole not muscles in isolation lunges are a super functional exercise.

Lunges are fantastic bodyweight exercises that will strengthen your muscles and tone them at the same time, whatever your fitness level.

How to:

1. Stand with your feet hip width apart in your Pilates posture set up
2. Inhale to prepare
3. Exhale take a comfortable sized step forward
4. Keep your trunk aligned
5. Inhale, bend your front leg, so that the thigh is slightly below parallel.
6. Exhale, push off with the front foot and return to standing tall

** To increase this movement you can increase the stride or add in weights watch my video on lunge variations here.

Below are a few things to watch out for as you perform this Pilates exercise:

• Keep your knee behind your toes
• Avoid bending forward
• Avoid twisting your trunk as you step forward