The lunge is a great exercise for developing your thighs and for strengthening your hips. It's also is known as the classic butt lifter. The split stance of this exercise also adds an additional balance challenge ... making your lower body work even harder so you don't tip over.

STEP #1: Start by standing tall with your feet together.

STEP #2: Take a big step forward with your right foot. Most people try to place one foot in front of the other [as if they are stepping on a balance beam] ... but it is better to keep a little distance between your feet/stance.

STEP #3: Once you have established your stance and assured your balance, slowly bend both knees ... lowering your body straight down until both knees make 90 degree angles. Make sure your front knee stays in line with your ankle [do not allow your knee to go past your toes].

STEP #4: Push down through your front heel as you slowly stand back up.

STEP #5: Repeat an equal number of repetitions on your left leg.

NOTE: Make sure that you maintain your balance by taking a wider stance when you step forward. Also if you imagine most of your weight being pressed through your front heel, you will avoid forcing your knee forward and beyond your toes. Your hand placement can be beside you [as shown] or you can place your hands on your hips.

This week's exercise is another version of the Plie Squat. This exercise will not only focus on your inner thighs, but we will also be incorporating arms and shoulders [with the Upright Row addition].

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Grab a couple dumbbells [the heavier the weight ... the harder this combo move will be] and hold them in front of your body. Make sure to look forward.

STEP #2: Push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty. The dumbbells should be hanging between your legs.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and booty. As you are coming up out of the squat, you are going to pull your elbows up so they are beside your head. This should be one solid flowing movement.

STEP #4: Lower the dumbbells  in front of your body ... and then lower your body back into a squat ... and repeat.

NOTE: Your shoulders are a smaller muscle group and take less weight to fatigue. Slowly ease your way into using heavier weights ... so that you don't injure yourself. 

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down, how much weight you are holding in your hands, and how many repetitions you can perform.

This week's exercise is another version of the Plie/Sumo Squat ... but will focus more on your inner thighs ... while adding a level of difficulty by increasing the weight that you are squatting.

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Grad a couple dumbbells (the heavier the weight ... the harder this squat will be) and hold them in front of your body. Make sure to look forward.

STEP #2: Push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and your booty.

STEP #4: Repeat.

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down, how much weight you are holding in your hands, and how many repetitions you can perform.

This week's exercise is another version of the squat ... but will focus more on your inner thighs.

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Place your hands on your hips and look forward.

STEP #2: Push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and your booty.

STEP #4: Repeat.

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down and to how many repetitions you can perform.

If you tuned in last week, the exercise of the week was the Chair Squat. This week we're going to make it a little more challenging by adding dumbbells in each hand.

STEP #1: Start by standing tall with your feet about shoulder-width apart with your toes pointing forward. Hold a dumbbell [of the same weight] in each hand.

STEP #2: When you squat back/down, you should concentrate on placing most of your weight through the heels of your feet. If you keep that in mind as you squat, you will eliminate the common errors of coming up on your toes and/or allowing your knees to jut out in front of your toes. It is going to feel strange for most of you when you start squatting properly because of 2 reasons: [1] you aren't use to this particular form ... and [2] you might feel like you are going to tip over because you are off balance due to redistributing your weight.

STEP #3: Once you squat to the point where your bottom brushes the chair, straighten back up to standing position.

STEP #4: Repeat.

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your bottom brushes the chair, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down and to how many repetitions you can perform.