How to do it:
- Stand with your feet hip-width apart, hands on hips (shown).
- Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor.
- Keep your knee centered over your foot. Push off the right foot to return to the starting position.
Repetitions: Do eight lunges with the right leg; repeat with the left. Start with one set of eight reps on each leg and move up to three sets of 15.
Bonus benefits: "Aside from working your rear end and thighs, the front lunge challenges your balance and coordination and firms your core a bit," says Tom Holland, an exercise physiologist in Darien, Connecticut.
Make it harder: Add extra weight to further challenge yourself. Do the lunges while holding dumbbells or wearing a backpack containing one or two heavy books (make sure the straps fit snugly at your shoulders).