It’s All in the Curtsey

move of the week, exercise,curtsey lunge, legs, glutes, outer thighs, hips, calves, quads, core, unilateral, balance, tips from town

This exercise is another fantastic tush-tightener, hip slimmer and quad chiseler. Another bonus is it will improve your balance as you work the legs unilaterally (fancy talk for one side at a time). Standing with your feet together, take a big step back with the right foot, at a 45-degree angle behind your left foot and drop down into a curtsey. Keep your head up, torso tall and shoulders down. Pause for a second before returning back to standing, and returning your right foot beside your left. Do 15-20 reps on one leg then switch to the other leg.

Notes: Don’t let your upper body droop forward especially as your legs tire. Keep your weight in the back of the working foot to target the glutes. Remember to keep the abs engaged and breathe. As you sink into the lunge ensure that your knee is not going past your toes but remains in line with the middle of the foot.

Easier: If balance is an issue, keep a few fingers of one hand lightly on a table or back of chair beside you. Sink down just a few inches into the curtsey.

Harder: Deepen your curtsey (drop the back knee to the floor); lift your free knee toward your chest upon standing (more balance and core); keep your hands behind your head or arms straight up overhead (more work for legs and core); hold weights by your side, at chest level or overhead.

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Author: tammyjuco

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