Exercise Plan – Backwards Lunges

    Published: 06-16-2009
    Views: 19,935
    Fitness expert Margie Weiss demonstrates how to do backwards lunges.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    My name is Margie Weiss and this is Womens Fixit Zone Workout. We are going to do some backward lunges, which means we start with our feet shoulder width apart, so that as we step backwards with one toe, were going to still remain in the foot, about shoulder width apart zone. That way you make sure that you are balanced. Were going to start on this exercise very slow, and were going to move the pace upwards. You can do this change of tempo four by four, two by two, three by one or single counts on any of the exercises that you do for the legs, whether its squats, hamstrings or lunges. So, what were going to do is go all the way back on the toe. Were going to go down slowly; four, three, two, catch it here, belly is in, knees behind your toe. Then were going to rise just as slowly; four, three, two, one. Lets do that again, nice and slower. Its a great warm up, tuck your hips under. On these slow ones you can find your balance, find your body position, make sure its correct. Then were going to go just a little faster, were going to go three, two, one and rise and again, as you rise make sure that this knee stays soft, it does not lock out. As you go towards singles the tendency is to lock that leg, snap at the hips; three, two, one and rise. Lets get two by two so its even down and even up. Tea cup is on the head the entire time, back heel is off the ground, and its a continuous motion, no bottom, no top. We can also do singles, where we go down and up, down and up. Again, as you do singles, think about the knee safety. Upper body is smooth, stable. Lets pull the base; down and down and down, by the time you get to here, youre feeling -- youre little bit in you hip flexor, perhaps in your calf, as well as in the main muscles here. We will go four three two and one. Now, obviously we can also do this on the other foot. So, you will put a foot back and do the same thing on the other foot. Stretching it out, you can stretch by tipping forwards a little bit, and also by grabbing the foot, lifting it in the back.