With everyday responsibilities, there’s often not enough time in the day to get a good workout in. Rather than giving up and not exercising at all, get creative. By doing combination exercises, you can minimize the time you spend working out and maximize your results. Combination exercise work multiple muscles at the same time for an optimal muscle-strengthening and calorie-burning effect. The lunge twist is one of the exercises you can incorporate into your exercise routine. This combo of a lunge and torso twist works your legs, buttocks and core all at the same time. However, for the best results, learning good form is a must.
Stand upright with your toes pointing forward, your feet hip-width apart and a lightweight dumbbell or a medicine ball in your hands.
Draw your navel in as if you’re trying to flatten your tummy as much as you can. Keep your tummy sucked in as you breathe as normal. This instantly awakens your core, which helps to stabilize your body.
Extend your arms and raise them to shoulder height so they’re parallel to the floor. Hold the dumbbell either vertically or horizontally with both hands.
Take a big step forward with your right foot, land on your heel first, and then bend your knees and lower your hips straight down to the floor. Ensure that your right shin is vertical and that your right knee is above the toes of your right foot as you lower. If your knee passes over your toes, or if your shin is at a diagonal, adjust the width of your step. Keep your torso upright the entire time; avoid leaning forward. Pause one moment when your front thigh is near parallel to the floor.
Twist your torso and arms to the right so the dumbbell moves over to your right side. Fight the urge to move your lower body; only your upper body moves. Control the motion by twisting slowly.
Reverse the twisting motion slowly, bringing the dumbbell back in front of your body.
Push off with your right heel and come out of the front lunge, placing your right foot back in the starting position.
Alternate your legs 12 times to finish one set. Alternatively, finish one set with one leg, before switching sides. Try completing two or three sets.
Bend your elbows 90 degrees and hold the weight close to your body in front of your tummy to make the exercise easier. Alternatively, eliminate the weight completely.
Lunge and twist in front of a mirror so you can correct your form as needed.
For variety, lunge backward instead of forward before twisting your torso.