Yesterday I found that those side lunges wreaked havoc on my knees- it was really painful to perform that exercise, so I didn’t complete the reps as required (I traded ’em in for regular lunges). Has anyone else had this problem? Does anyone know why this would occur? I’m always very careful not to let my knee go over my toe and to keep my body straight and in line so I’m not sure why it hurt. If anyone has some ideas for what might have gone wrong, it would be greatly appreciated!
20 Stability Ball Chest Flies (targets pectorals)
20 Standing Hamstring Curls (targets the hamstrings)
Repeat this set ten times for a total of 200 Stability Ball Chest Flies and 200 Standing Hamstring Curls!
For the Stability Ball Chest Flies:
1. Rest your shoulders and upper back on a stability ball with your feet flat on the floor; your knees should be in a straight line with your back so that your thighs are parallel to the floor. If you don’t own a stability ball, you can perform this movement on a bench.
2. Hold a dumbbell in each hand. Bend your elbows so that your upper arms are almost parallel to the floor; your palms should be facing inwards.
3. Raise the weights up and together so that they meet over your chest. Your arms should be almost fully extended but with a slight bend in the elbows, creating a diamond shape with your arms when the dumbbells meet above your chest. Slowly lower the dumbbells to starting position. This is one rep.
TIP: Use your chest muscles to perform this movement rather than getting your arms to do all the work! That way you’ll target the appropriate muscles.
For the Standing Hamstring Curls:
1. Stand with feet hip width apart, arms at your sides. Raise your foot and bring your ankle up behind you so that it almost touches your butt.
2. Lower the leg and repeat on the other side. This is one rep.
TIP: Wear ankle weights or hold dumbbells to make this a little bit trickier, or alternatively do the movement quickly to get your heart rate up.