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Welcome to our weekly Move of the Week series. Every Monday, we’ll be sharing with you one of our favourite exercises – how to do them, what muscles they work and why they should be a regular part of your workout regime. This week: a twisted lunge. 

There are some exercises that you’ll find in every trainer’s repertoire. When it comes to warm-ups, twisted lunges are non-negotiable for most PTs and yoga teachers alike. 

That’s because it helps mobilise frequently-tight muscles to get you ready to perform your best in every type of workout. 

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What is a twisted lunge?

A twisted lunge is done from a low lunge position, lifting one arm up into the air to feel a stretch through the whole body. 

This exercise is great because:

It mobilises the hips: by working the joint and surrounding muscles to their full range of motion. 

It can reduce back pain: by stretching out the back of the body and alleviating tightness. 

It can be done anytime: it’s a dynamic move, so it’s perfect to warm up in the morning or as part of a pre-workout routine. 

What muscles are worked in a twisted lunge?

This full-body stretch mainly targets:

  • Hip flexors
  • Quads 
  • Hamstrings
  • Hip abductors
  • Hip adductors 
  • Abdominals
  • Lats
  • Rear delts 
  • Pecs

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    How to do twisted lunges

    1. Begin in a low lunge position, with your right leg stretched behind you, toes tucked and knee off the floor. 
    2. With your right hand on the ground, pick your left hand up and bend the elbow so it touches the inside of your left foot (or as close as you can get). 
    3. Straighten the left arm above you so your fingers reach to the ceiling. Allow your torso to twist but keep your hips square. 
    4. Drop the elbow back down to the inside of your foot. 
    5. Repeat on the other side. 

    For more exercise tips, sign up to the Strong Women Training Club. 

    Images: Stylist

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