6 Exercises That Will Transform Your Body in 30 Days

4. Lunges

How to do it: This move is a little easier than a plank or a squat because it is very close to walking, but with more effort. A lunge is the move someone does when bending down to tie a shoelace or even to propose to someone. You’ll need to keep your feet hip-width apart, then put one leg forward, and lower the body until the knee is parallel to the ground, while shifting the weight forward on the heel. Repeat with the other leg. You can do this move with weights after you become more familiar with it. You can also try side lunges by following the same step, but sideways. Do 2 sets of 10 reps each.

What it works on: If you want to work on your lower body, the best move to tone those solid thigh muscles is the forward lunge — it works on the glutes, thighs, quads, hamstrings, and core.

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