Cross lunge
Starting position: Standing upright, your feet are about shoulder-width apart, your hands are crossed in front of your chest.
Let’s go: First drop to the right into a side lunge, bend your left leg deeply and stretch your right leg. Return to the starting position and place your right foot crossed directly half a meter behind your left. Both knees bend, the pelvis points straight forward. Return to the starting position and switch legs. 10 to 15 repetitions per side, three sets total.
Important: When doing a side lunge, the bent knee should be vertically above the foot, and when crossing over, the body weight should be on the heel of the front foot.
This is how it gets easier:just do the left and right lunges.
That’s it: not only strengthens the leg muscles, but also the butt muscles.
Let’s get started: Pull your belly button towards your spine, lift your pelvis until your body forms a straight line from your knees to your head. Extend your right leg horizontally, the toes pointed forward. Draw 10 to 15 small backward circles in the air with your right foot. Then lower your hips back down. Switch sides, three sets in total.
Important:actively stretch the raised leg and push the heel away from the body.
This makes it easier: leave out the circles.
That’s what it takes: in addition to strengthening the legs, it also strengthens the abdominal, back and butt muscles as well as the shoulder girdle.
