NOTES:  Difficulty Rating:  50%

It is best not to use a mat because a firm surface will enhance stability and balance.  However, for some types of exercises (like these), you might want to increase the instability (in a controlled fashion) to better engage and work out with your core muscles.  This is a personal choice, but I do not recommend it for beginners.

There are several variations of the lunge exercise.  All of them have their particular focus and benefits.  The one I choose to use (as part of the Mojoh Method Pilates1 Group) is a hybrid.  This form involves keeping both feet in contact with the ground, although no other part of the leg should touch the ground at any point – except for the rear knee, which might touch the floor behind you as you become more adept and flexible.

I advise beginners to start the forward lunge with their hands on their hips and elbows bent, and to sink into their body weight as they lunge forward quickly. This will lower their center of gravity, making them more stable and less likely to wobble out of control.

Hold the forward position for a few seconds (preferably at least 10) before raising yourself again to a standing position in a controlled fashion, and bringing your feet level again.  Then repeat for the other leg.