Sweating your way through your aerobics routine gets your heart pumping and your muscles working hard. A lunge is a trademark maneuver in many aerobics routines. It's fairly easy on your joints, but works many muscles in your lower body, including your hamstrings, quadriceps and calves. As you gain strength and coordination, you may want to spice up your lunge routine to increase your strength and calorie burn. A double lunge is simply a combination of more than one lunge, but it can improve both your flexibility and balance.
Stand with your back straight and your feet hip-width apart. Take a large step forward with your right foot so your front foot is between 2 and 4 feet away from your back foot. You should feel a slight stretch, but the step should not be painful.
Bend your knees while lowering your body toward the ground. Keep your back straight and your shoulders back. Your left knee -- the leg in the back -- should be pointing toward the ground and your right knee should be pointing up. Both legs will form 90-degree angles as you complete the lunge.
Shift your weight to your front foot and move your body back up into your starting position immediately after completing the lunge. Step forward with your left foot to perform a second lunge. Your movement from one lunge to the next should be one smooth motion.
Add a side lunge to your routine by immediately returning to your original position, then stepping with one foot to the side. Your feet should be 3 to 4 feet apart. While keeping your back straight, lower your body toward the ground by bending the knee of the foot you stepped with. Keep your other knee straight; this leg will move diagonally toward your other foot. While a side lunge doesn't have to be part of your double lunge routine, it can add complexity do your workout and is a common part of dance aerobics.
- American Council on Exercise: Forward Lunge
- American Council on Exercise: Side Lunge
- IDEA Health and Fitness Association: Sample Class: Dance-Inspired Cardio
- Dance Your Way to Fitness; Natalie Blenford
- If you want to make your aerobic routine even more challenging, try holding hand weights while you do lunges.
- As with any exercise, you may feel stretching or get tired. If you feel pain in your muscles or joints, however, discontinue and talk to your doctor.
Van Thompson is an attorney and writer. A former martial arts instructor, he holds bachelor's degrees in music and computer science from Westchester University, and a juris doctor from Georgia State University. He is the recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.