This exercise strengthens the total lower body muscles. The spine extensors and abdominals work as stabilizers. Tight muscles can throw your body out of alignment and keep you from achieving a full range of motion. To relieve stiffness, stretch after each set and do extra flexibility work.

• Place hands on hips or hold a dumbbell in each hand with arms hanging at sides.
• Stand on an Airex balance pad with left foot flat and right ball of foot lightly touching floor, abdominals contracted and chest lifted.
• Keeping left leg straight, take a large step sideways with right foot, bending right knee to align with right ankle.
• As you lunge, don’t let your right foot rotate inward.  Hold for 1 count, then return foot to starting position.
• Do 1 set of 12 -15 repetitions lunging with right leg, then switch legs and repeat to complete 1 set.
• Work yourself up to completing 2-3 sets of 12-15 repetitions for each leg.

Tip: To keep the emphasis on your legs, be sure to maintain an upright and centered torso; don’t lean into the lunge.