A woman gracefully lounging.

Real Life Lunges: How To Get Stronger Without The Gym

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Is your life too busy? Is it so busy you don’t feel like you enough time to move?

If you’re like me and 99% of the people I know, the answer to both these questions is yes.

We have a culture of business and a culture of not moving and together it means that our bodies suffer from a widespread lack of movement.

It kinda sucks.

But, what if there was a way to improve your strength, flexibility when you’re basically just hanging out? A way to get a workout every time you sat down to dinner? A way to build a great butt when you’re chilling in your living room?

Well, guess what – there is!

So I’ll just get this out now.


Move More With Less Furniture

Getting more movement while you get your life done is possible, and all it takes is creativity, rethinking your environment and maybe some experimentation.

One of the best ways to change your environment is to change how you use furniture.

Instead of always sitting on chairs, sofas, benches, whatever, practicing sitting on the floor can give you lots more movement. You get variety – because you can put your legs and hips into all sorts of shapes that chairs don’t really allow. And you get strength, because ya gotta get up and get down. (Learn more about why floor sitting is your secret wellness weapon in this post.)

Woman is sitting on the floor in nine different positions.

I’ve written a lot about furniture-free life. How to transition. What furniture-free homes look like (Answer: Beautiful!). MORE (beautiful) furniture-free decor ideas. And how to sit better when you’re sitting on the floor. Remember – you don’t need to actually get rid of your furniture – you can simply not use it. S.O.s usually appreciate this!

But It’s Not Just About Less Furniture

So not using furniture is amazing, but you can make it even better when you go bigger picture. It’s not just about sitting on the floor, it’s also about how you get down there. And up from there.

Every time you move your body weight from standing to the floor, it’s a mini-workout. And when you move your body weight back to standing? It’s a BETTER mini-workout!

So today, I’m sharing one of my favourite ways to get up and get down – the lunge.

Not only are lunges a great way to help build strength and stability in the hips and hamstrings but they’re also good for pelvic floor and SI (sacroiliac) issues. And, as an added bonus, lunges work hip extension which is key to good walking (and most of us are lacking).

We’re going to start by giving your lunge a makeover so it’s a more helpful tool for your body. Here are a few key things to think about as you’re lunging:

1️⃣  Where is your pelvis when you lunge? Can you maintain a neutral pelvis when you lunge?

2️⃣  Are you able to tuck/untuck your pelvis?

3️⃣  Is one hip lifting or higher than the other?

4️⃣  Are you leaning forward as you lunge?

Once you’re able to pinpoint any alignment issues, lunges can become a super handy strengthening tool by doing what I like to call the ‘elevator lunge.’ And the best part is – no extra time required!

Get Stronger, No Gym Required

So How Did That Feel?

Were you able to notice any compensations and correct them? Once you made any alignment adjustments, were you able to feel a difference in your lunge?

Isn’t it cool how much harder it is when you verticalize your lunge by lifting your back knee or trying to get from the floor to standing?

Our bodies are really good at using less calories and less muscle to get life done. Awesome if you’re a hunter-gatherer but not so useful these days!

That’s why I love this lunge technique as one of my go-to ways to get up from the floor.

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