Why it’s a winner: Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance. This is also an exercise that can easily be worked into your day. Set a time twice a day (when you spend the longest amount of time sitting) and do lunges to you kitchen and back, or do them for one commercial break during your favorite show.
How to: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor — but don’t let it touch the floor.
Try stepping not just forward, but back and out to each side, with each lunge.
You can also use stairs to do your lunges easily. If you have a set of stairs near your work or home, try running down them and then slowly going back up them skipping every other step. By skipping a step, you create the same motion as lunges and your position won’t let your body put your knees further out than your ankle (where your support is). Also by running down them, you bring your heart rate up giving you cardio in between sets.