BENEFITS OF LUNGES
The lunge is a total lower body workout - it increases muscle tissue, shapes the lower body, gives more flexibility in the hips and also helps to strengthen the core.
There are different lunges one can do:
forward lunge, reverse lunge, side lunge, lunge bicep curl, lunge twist, crossover lunge.
Muscle Groups Used:
Gluteus maximus, adductors, rectus abdominis, abductors, gastrocenemius, soleus
To make this more of a challenge hold a dumbbell in each hand down by your sides.
If having balance issues, use the TRX straps or a pole/bar to hold on to while learning good form.
Step by Step Guide: (for lunge pictured above)
BENEFITS OF THE SQUAT EXERCISE
Squats are an excellent exercise for training the lower body and core muscles. Done regularly they help to define thighs and buttocks. You can do squats anywhere using your own body weight.
They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.
Squats are primarily a lower body exercise and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae
STEP BY STEP GUIDE
If you are new to squats try not to squat too deeply at first until you are used to the movement as practice will bring more flexibility
If you are advanced try the squat with a dumbbell in each hand but keep them down by your side instead of lifting above the head.