The benefits of starting the day with lunges and knee raises, decoded

Things you should consider

Lunges with knee raises can be an effective start for your Morning“This combination mimics natural movement patterns and promotes functional strength and stability,” said orthopedic consultant Dr. Udit Kapoor of Metro Hospital in Faridabad.

Additionally, it works multiple muscle groups, including quadriceps, hamstrings, glutes, calves, and core. The knee raise component specifically targets the hip flexors and abdominals – making it a full-body exercise.

Knee raises require you to balance on one leg, which engages the core muscles to stabilize the body. “This improves overall core strength and stability. The movement incorporates dynamic core activation, promotes better posture, and reduces the risk of lower back pain,” explained Dr. Kapoor.

The combination of lunges and knee raises is a compound movement This increases your heart rate, provides a cardiovascular workout, and boosts your metabolism. “Doing this exercise in the morning can boost your metabolism, which will result in you burning more calories throughout the day,” explains Dr. Kapoor.

Some more advantages

Freedom of movement: Lunges improve hip flexibility and mobility, while the knee raise component improves hip flexor flexibility.
Joint health: The Exercise Promotes joint health by improving range of motion and lubricating joints.
No equipment required: No equipment is needed, so it can be easily done anywhere. “This exercise can be done in a small room, making it comfortable for every morning routine,” added Dr. Kapoor.
Mental health benefits: Starting the day with a conscious exercise routine can improve mental focus and set a positive tone for the day. “Physical activity in the morning can reduce stress levels and improve mood through the release of endorphins,” said Dr. Kapoor.

Are lunges healthy? (Source: Getty Images/Thinkstock)

How to do lunges with knee raises

*Stand with your feet hip-width apart.
* Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. This is called a lunge. Keep your front knee aligned over your ankle.
*Push back through your front heel to a standing position, lifting your back knee toward your chest. This is a knee raise.
* Lower the raised leg back to the lunge position and repeat the exercise. Perform the desired number of repetitions before switching legs.

Example of a morning routine

Warm up: 5-10 minutes of light cardio exercise (e.g. jogging on the spot or jumping jacks).
Lunges with knee raises: 3 sets of 10-15 repetitions on each leg.
Cooling down: 5 minutes of stretching, focusing on the muscles being worked (e.g. quadriceps, hamstrings, glutes and hip flexors).

Incorporating lunges with knee raises into your morning routine can improve physical fitness, Mental clarityand set a positive, energetic tone for the rest of the day, Dr. Kapoor said.