1. Starting Position:
- Stand with your feet shoulder-width apart. Ensure your posture is upright, with your shoulders relaxed and your core engaged.
2. Lunge to the Side:
- Shift your weight to your right leg and step your left leg out to the side.
- Bend your right knee while keeping the left leg straight. Ensure your left foot is flat on the ground.
- Keep your chest up and your core tight as you lower your body into the side lunge.
3. Leaning Forward:
- As you sink into the lunge, lean your torso slightly forward. Keep your back flat and your gaze downward.
- Place both hands on your right knee or reach towards the ground in front of you for balance.
4. Hold the Position:
- Stay in this position for a moment to feel the stretch in your inner thigh and hip.
- Keep your right foot flat and ensure that your knee is in line with your toes (not bending inward).
5. Return to Starting Position:
- Push off your right foot to return to the starting position, bringing your feet back together.
- Repeat on the other side by shifting your weight to the left leg and stepping your right leg out to the side.
6. Repetitions:
- Perform 8-12 repetitions on each side for a complete set.
Tips:
- Maintain control throughout the movement and avoid any jerky motions.
- If you feel any discomfort in your knees or back, adjust your positioning or consult a fitness professional for guidance.
