How to do Lunge Crane Exercises

The lunge crane exercises combine the lunge with the position familiar to those who practice Thai Chi or Yoga: the crane. Doing the crane requires balance and control as you must balance on one foot while standing squarely.

Difficulty: Moderate

Instructions

1. Do lunge crane exercises by doing a walking lunge across your floor. Step forward with your right foot and lower your center of gravity.

2. Bend your right knee while you extend your left leg behind you. Distribute your weight between your right foot and the ball of your left foot.

3. Lift up your body by pushing off with your left foot and straightening your right knee.

4. Do the crane position in the lunge crane exercises by lifting up your right knee and standing, your body and shoulders square, on your right foot.

5. Continue the lunge crane exercises by stepping forward with your left foot and ending with the crane position with your right knee bent.

6. Hold your hand weights either resting by your shoulders, with your arms bent, by your waist or down by your sides. You can decide with position allows you to maintain your balance while doing the lunge crane exercises.

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