Reverse Lunges with Valslide

Women often have a love and hate relationship with their thighs and legs.

You probably have tried everything from running, Yoga and Pilates. 

No matter what you’ve tried, it just seemed that there was no exercises to lose thigh fat.

You are not alone. 

Most women consider their inner thighs their problem area and struggle to lose thigh fat.

Although research shows that spot reducing fat is not possible, there are thigh slimming exercises that are more effective than others.

When those inner thigh exercises are performed together as a circuit, they bring the best results.

They rev-up your metabolism, trigger your fat burning hormones and utilize fat more efficiently as a form of energy to accelerate your fat loss and slim down in areas that are considered most stubborn and hard to lose (such as thighs, belly and arms).

Lunges are one of the best thigh exercises that build strength, core stability and balance.

When combined with other effective leg toning exercises such as squats and glute bridges, they make one effective circuit workout for both for your inner and outer thighs.

Here is the sample circuit workout comprised of best thigh exercises

  • Exercise #1: Reverse lunges with Valslide 8-12 reps/ per side
  • Exercise #2: Glute Bridge 15 reps
  • Exercise #3: Squats 12 reps
  • Exercise #4: Jumping Rope 30-45 seconds of skipping rope.

Although this Valslide version of Reverse Lunge is somewhat an advanced move, lunges can be modified in various ways to meet your fitness level.

If you are a complete beginner, take away all the bells and whistles of the Valslide Reverse Lunge and perform the basic reverse lunges.

Body weight reverse lunge is a basic beginner friendly exercise and helps you build the lower body strength required to perform more challenging lunges such as the ones with Valslide discs.

Sliding motion created by the use of Valslide not only makes this thigh slimming exercise fun but also adds many additional benefits including:

  • Wider range of motion
  • Better activation of your front leg muscles
  • Better core and abs engagement
  • Improved balance. 

But even without them, lunges themselves have great benefits you can’t pass up, so don’t feel the need to add Valslide to get all the benefits of this reverse lunge exercise. If you are beginner, it’s best to start with the basic lunges or reverse lunges. 

Basic Lunge Benefits: Strengthen your thighs and buttocks. 

  1. Lunges are one of the most effective lower-body exercises among squats and deadlifts. They effectively work your hips, glutes and also engage your hamstrings. Overall lunges target your trouble spots, the front thighs, outer thighs and inner thighs.
  2. Improve flexibility of your hip flexors (the muscles you use for bending and flexing) If you live a predominantly sedentary lifestyle, the health of hip flexors can often get neglected and can result in muscle tightness and trigger lower back pain. By lunging, you can dynamically stretch your hip flexors and improve its muscle condition.
  3. Create structural balance between the legs. This is a major advantage lunges have over squats and other bilateral leg exercises. They prevent and correct muscle imbalances between the two legs. 

Valslide Reverse Lunges Exercise Details: 

Target Muscles: Thighs, butt, hips and hamstrings

Equipments: Valslide and Dumbbells (optional)

Although this lunge exercise is a bodyweight move, as your leg get stronger, you will need to increase the intensity of the  lunge.

Exercise Table

102-3EasyGym or Home

When you are ready for a challenge, add a pair of dumbbells or hold a medicine ball in your hands as additional resistance.

  1. Stand with one foot on Valslide with your feet shoulder-width apart.
  2. Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched. 
  3. Keeping your abs engaged, slide back the foot on Valslide to the point that your back knee is almost parallel to the floor.
  4. Raise your back heel to be on your toes while making sure your weight is on the front heel.
  5. Go back to the starting position and repeat 10 times before switching sides. 

Tips: Your front knee should not pass your toes.

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