Lunges and stretches are exercises that tone and strengthen your legs, hips and buttocks. As a strengthening move, lunges benefit overall bone joint health and muscle tone. Correctly performed, lunges keep your joints lubricated and supple, and firm your buttocks and the front and back of your thighs. Stretches increase overall flexibility and range of motion and may help prevent pain caused by stiffness or lack of use often caused by conditions like arthritis and osteoporosis.
Basic Stationary Lunge
The basic lunge works and firms the quadriceps and hamstring muscles of the thigh and the gluteus maximus, or buttocks muscle. The basic lunge is a weight-bearing exercise that tones and strengthens. Stand with your feet slightly wider than shoulder distance apart. Tuck in your lower abs, and take a large step forward with your right foot. Dip your body weight straight down, both knees bent, until your right thigh is perpendicular to the floor. Your left knee should not extend past the toe of the left foot. Push against your right heel, and lift your body upright. Repeat five to 10 more times, then switch sides and repeat. Add challenge to the basic lunge by holding dumbbells in your hands or on your shoulders.
Stretching Basics
Stretching is a method to increase and maintain flexibility. According to the Mayo Clinic, stretching should be a regular part of your exercise routine. Stretching major muscle groups, such as those found in the hips, thighs, back and shoulders, can prevent injury. However, stretching before exercise is not as vital as stretching after a workout. Before a workout, engage in light activity that gets your body warmed up. After a workout, stretch for at least 10 minutes, performing long, smooth and gentle moves, without bouncing. Stretch your arms, shoulders, back, thighs and calves after your workout for optimal benefits.
Rotator Cuff Stretch
Stand with your arms hanging by your sides. Lift your left arm, extending it across your chest just below shoulder level. Place your right hand near the left elbow and gently press your left arm closer to the body. Hold the stretch for about 15 to 20 seconds and then release. Repeat this stretch several times, and then switch sides and repeat with your right arm. This stretch loosens and benefits the rotator cuff muscles in the shoulder, as well as the deltoids.
Thigh Stretch
A basic thigh stretch benefits the quadriceps and hamstring muscles of the thigh, as well as the lower back muscles. Sit on the floor, extend your right leg in front of you, the heel of your left leg tucked in close to your groin. Your right knee should be slightly bent. Extend your arms and place your hands near your right knee, then slowly slide your hands down toward your ankle or as far as you can go without pain. You'll feel a pull in the hamstring. Hold the stretch for 10 seconds and then release. Repeat this stretch several times and then switch legs.
