Do you feel like you are stuck in a rut with your fitness routine? It is soaring around the lunge image.
The exercise serves as a foundation for your whole body’s competence enhancement, balance, and strength, which means you will be entertained even more vigorously by your workouts.
Airplane lunge isn’t only a mix of fun but an exercise that helps in the development of different muscles than other leg workouts.
Instead, exercises like airplane lunge hit various muscle groups and enhance balance in the body. How can practicing this exercise help the life of a person?
What is Airplane Lunge?
An airplane lunge is a flexible movement that includes a lunge and balancing. It works all the physical disciplines along with its main features in the lower body, the core, and the development of functional connectivity in the body.
This technique obtained its name from the arm position, which imitates the wing of an aircraft (Airplane).
How to Prepare for Airplane Lunge?
1. Proper Attire
Put on well-fitted, comfortable clothing and proper shoes.
2. Clear Space
Choose an open and wide area where you can move about freely.
3. Stay Hydrated
Hydrate before you start the exercise.
4. Mental Preparation
Concentrate on the movement and maintain balance.
5. Equipment Check
Make sure the surface is slip-free or use a mat for yoga.
Warm-Up Exercises for Airplane Lunge
- Leg swings
- Arm circles
- Knee hugs
- Ankle rotations
- Torso twists
How to Perform Airplane Lunge?
- Begin the process by standing with your feet at a hip’s width distance.
- Namely, go forth in a lunge.
- When the arms are pushed out parallel, they lean forward and the back leg is raised.
- Stick your arms out fully to the side of your trunk.
- Pause in this position and then get back to the initial one.
Here’s a video that explains this yoga pose in more detail.
Benefits of Airplane Lunge
- Besides balance, it improves stability also.
- Strengthens leg muscles that help you do the rest of the exercises.
- In this way, you work more on your core strength as well as oblique muscles.
- Develops your brain for better coordination between the whole body parts to work together smoothly.
- Increases your flexibility so you can easily perform every single exercise.
Beginners Tips
- Give it a try by making some mini lunges in the beginning.
- You should have a wall at your support.
- Be more efficient by practicing more often.
Variation and Modifications
1. Weighted Airplane Lunge
Hold small weights in your hands when you go down into each lunge. This makes the body adapt to resistance as the muscles get more challenged.
2. Pulsing Airplane Lunge
Keep your lunge position when you push up and down a bit. In this fashion, you will not only strengthen and build muscles, but also, you’ll burn the fat.
3. Airplane Lunge with Twist
Of course, you now understand the twist we are talking about. However, when you move from the air position and twist a little bit from the waist, you shall be able to nurture the obliques too.
4. Reverse Airplane Lunge
Begin by doing Stokes backward instead of in the first place. If done, then the new tactic would concentrate on other parts and allow you to practice your balancing as well.
Expert Tips
- Keep the front knee aligned.
- Engage the core the whole time.
- Breathe in a steady sequence.
- Keep the buttocks and the whole back straight.
- Eye-gaze ahead to keep balance.
Safety Precautions
Warm-up comes first before doing.
Start slow and don’t rush.
It’s your body and if you feel the pain, you have to stop immediately.
Make sure to use proper form to avoid injuries.
Common Mistakes To Avoid
- Too much leaning forward.
- Not activating the core.
- Hastening through the action.
- Letting the knee go past the line with toes.
VeryFit Life Final Words
Airplane lunges make a great addition to any workout setup. The stability, power, and flexibility are the three factors that it aids in. This exercise should be easy to do with practice.
As you get stronger, experiment with different postures to advance the difficulty. Stay safe and find the joy of this unique exercise.
FAQs
1. How often should I do airplane lunges?
Start with 2-3 days a week and rest in-between.
2. Can beginners do airplane lunges?
Yes, but progress with lunge variations smartly.
3. What muscles does the airplane lunge work?
You engage legs, glutes, core, and fine-tune your balance.
4. How many reps should I do?
But try first with 5-10 reps of one leg then increase according to your improvements.
5. Can I do airplane lunges if I have knee problems?
When you have knee problems, go to a specialist or physical therapist to make sure you should be fine.
Source:
Yoga Pose: Crescent Lunge Halfway Fold with Airplane Arms | Pocket Yoga. (n.d.).
Namaste University. (2023, June 20). Airplane Yoga Pose – Everything you need to know about. Namaste University.
Smith, E. N. (2024, September 20). Yoga pose Primer: airplane pose (Dekasana). YogaUOnline.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
