8. Forward lunge
The front slots are another simple exercise and very popular. In addition to strengthening the legs and glutes, the forward lunges improve balance and stability, and if you do them well and regularly, they also help strengthen the spine.
- Stand on your mat in a natural position, with your feet hip-width apart.
- Take a big step forward to lunge, bending the front knee at a 90-degree angle. The back knee should almost touch the floor.
- Keep the center of the body tight as you lower your body. Make sure that your front knee does not go past the toe of the same leg.
- Push with your front leg to return to the starting position. To start, do eight to twelve repetitions and then perform the exercise with the other leg.
Tip: You can take weights in both hands, which you will hold alongside your body while bending over.
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