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Exercises to strengthen the legs: lunges


Exercise: Lunges.

Starting position: Stand up with one foot about 1 meter in front of the other, place your hands on your hips.

Movement: Breathe in and lunge forwards with the front leg, keeping your upper body as straight as possible. As you lunge, your front thigh should stabilize horizontally. Return to the initial position and breathe out. Repeat with the other leg.

- Beginner: 3 sets of 10 reps with 2 min rest.
- Intermediate: 4 sets of  12 reps with 1 min 30 seconds rest.
- Advanced: 5 sets of 16 reps with 1 min rest.


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