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Six Pack Abs: Try Lunge Variation

Athletes in Motion
Athletes in Motion
October 5, 2017
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[video width="1280" height="720" mp4=""][/video]Firm legs and abs of steel can be accomplished with combination moves like the reaching forward lunge. Everyone loves to save time in the gym and get the most out of their workouts. One way to accomplish that is to use combination movement exercises. Reaching forward lunges is an advanced variation of a lunge that will work your legs, your obliques and helps you with balance and stabilization all in one. Lunges are an excellent lower-body exercise that targets your quads, glutes, hips, hamstrings, and thighs. When you add the “reaching forward” part of this particular lunge, you will be twisting your torso. This twisting works your obliques, located along the sides of your torso. Obliques frame your body like a set of parenthesis. Strengthening them helps you to cinch in your waistline. Tighten up and tone your legs and your core with reaching forward lunges!

How To Do The Reaching Forward Lunge:

  1. Stand in a neutral position.
  2. Stretch your arms out to form a “T.”
  3. Step out with your right foot into a lunge position. Both knees will bend to a 90 degree angle.
  4. Twist your torso toward your front leg with arms still extended in the “T” position. Stop when your left arm is parallel to your right leg.
  5. Reach your left arm toward your right foot.
  6. Lift all the way back up into lunge position maintaining the outstretched arms.
  7. From the center position, push off of your right foot back to standing position.
  8. Next step out into a lunge with your left foot.
  9. Repeat the above movement except on your left foot and with your right hand moving toward your left foot.

Trainer Tips:

When you complete any form of a lunge, make sure your knee tracks in line with your toes without going over them as you step into the lunge position.

Sample Exercise Plan:

Here’s a workout plan that will demolish your legs and abs and have your heart pounding:

  • Reaching forward lunges 3 sets of 10-12 (each leg)
  • Butt kickers 1 minute
  • Reverse crunches 45 seconds
  • Bodyweight alternating reverse lunges 3 sets of 10-12 (each leg)
  • Butt kickers 1 minute
  • Crunches 45 seconds
  • Dumbbell sumo squats to calf raises 3 sets of 12
  • High Knees 1 minute
  • Reverse crunches 45 seconds
  • Bodyweight squats 1 minute
  • High knees 1 minute
  • Crunches 45 seconds
  • Side lunges 3 sets of 10-12 (each leg)
  • High knees 1 minute
  • Reverse crunches 45 seconds
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