how to lunge

Skin is in this spring, so before you sport your cute shorts, do a few of these leg toning walking forward lunges.

Here's how to do it:

• Stand upright, feet together, holding two light (5-8 pound) dumbbells at your sides (palms facing in).
• Take a controlled step forward with your left leg.
• Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
• Push off the with your right foot and bring it forward to starting position (#1). This completes one rep.
• Next step forward and repeat with the right leg.
• Do 2 sets of 15 reps.

Muscles worked: Glutes, hamstrings and quads.

Fit's Tip: If it is too hard to do with light weights, instead of holding dumbbells, you can place your hands on your waist instead.

Spring is coming, which means so are shorts and bikinis! Get killer legs with these stationary reverse lunges.

Here is how to do stationary reverse lunges, step by step:

1. To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.
2. Take a slow, controlled lunge (or large step) backwards with your left foot.
3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.
4. Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
5. After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.
6. This completes one, now bend your knees and lower your pelvis down to complete another. Do 10.
7. Return to the starting position (standing with both feet underneath your pelvis), now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.

Do 2 sets of 10 reps on each leg.
I have some pointers, so read more