Side Lunges, Dumbbell Curl to Press with Valslide

If you can do one killer exercise to lose inner thigh, tone biceps, burn calories and score a stronger core, would you do it? 

Of course you would! 

This all-in-one, full-body workout that can get your heart rate up, burn lots of calories, give you the best bicep workout and a great inner thigh workout in one exercise. 

It’s the perfect move for busy women with no time to perform all three exercises (side lunges, dumbbell bicep curls and dumbbell overhead press) independently and just one exercise that tones, melts fat and burns calories. (’cause it can’t get any more fat burning, body toning and core building than this!).

There are mainly three exercises in this full-body exercise. 

No.1: Side lunges

(with Valslide and dumbbells: Read more on basic Side Lunges )

Side lunges are the perfect inner thigh workout, and by adding Valslide and dumbbells to the mix, you are basically supersizing its effectiveness and thigh slimming benefits.

According to Patrick Dale, writer on and trainer of personal trainers claims this unilateral lower body exercise works the glutes, hamstrings, quads, and adductors. But since most of us are interested in getting rid of thigh fat, what we care the most about is its work on the adductors

On his Muscles Used in a Side Lunge article, Dale writes “lunging sideways places an additional workload on your adductor muscles which are located on the inside of your thighs.

While the adductors on your lead leg are working with your quadriceps and hamstrings to control your knee and hip movements, the adductors on your trailing leg, which remains straight, get a good stretch.”

While there are other thigh fat burning exercises you can do, the motion of lunging sideways really hits the inner thighs and give them muscle stimulation it needs to develop the leanness, which ultimately creates the slimming look in your legs. 

As with other exercises, performing the bodyweight version of side lunges repeatedly can lose its excitement and effectiveness fairly quickly. 

The best (and easiest) way to prevent workout plateau is to add resistance such as dumbbells and Valslide discs. 

While a pair of dumbbells adds additional challenges by adding external resistance, Valslide challenges you by creating instability.

By lunging on an unstable, slippery surface, your body needs to work extra hard to maintain the stability, body alignment and balance. Anthony J. Yeung, CSCS explains it well. In his words, “[Working with Valslide] engages its stabilizer muscles, spikes the intensity on each move, and ultimately building more muscles (think of leanness.)”. 

If you don’t have Valslide discs, you can purchase them on or use towels on a hard surface. Here is also a link to the dumbbells we recommend on They are durable, quality and great for home use.

No.2: Bicep Curl also known as Concentration Curl

No doubt, bicep curl comes to the top of your mind when you think about how to lose your arm fat. It’s one of the most popular bicep exercises that has everyone in the gym performing. 

Not until recently, the exercise’ fame was solely backed by its popularity, but a recent ACE study added science to its credibility and gave a solid reason why bicep curls should be part of every woman’s arm workout. 

According to ACE’s study on best bicep exercises, concentration curl (official name for bicep curl) stimulates the bicep muscles called the biceps brachii.  

Out of all eight exercises that were put to test, it was the only one with biceps brachii activation of over 90%. According to John P. Porcari, Ph.D, the lead researcher involved in the study, it’s largely due to biceps curl exercise’ ability to isolate the biceps compared to other bicep exercises.  

If you are looking to get definitions in the front part of your arms, you’d be glad this all-in-one exercise has concentration curl in it. 

No.3: Dumbbell Overhead Press 

Dumbbell overhead press is a great example of functional shoulder and tricep workouts

In face,, a highly reputed fitness training institution, calls it “one of those “most bang for your buck” exercises that builds tremendous strength in your shoulders and triceps

Point taken, you may not be all over on its “tremendous strength building” benefit as your interest is in losing arm fat and creating lean shoulders with sculpted arms.

Yet, what you may not have realized is this upper body strength you develop with the overhead press is the foundation of leanness in your upper body.

Though its focus is shoulders, Chris Dellasega, MS claims other benefits we love. 

On his article “What Overhead Press Can Do for You“, he writes “standing overhead press develops strength and stability in the abs, lower back, glutes, and upper thighs, giving all our trouble areas a good workout.” 

By combining all these three super effective workouts, you can surely cut your workout time in half without sacrificing the quality. 

One additional benefit of working all three exercises in one is its utilization of three planes of motion. 

Training your body in all planes of motion is critical for your everyday performance as all our body movements are based on those planes. 
In a nutshell, a human body moves in three ways: up and down (sagittal), side to side (frontal), and rotations (transverse).

Exercise Table

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Exercises that utilize more than one plane of motion are effective at improving the performance of your daily activities such as walking, running, and twisting by strengthening your body movements and body parts that drive that movements.  

Benefits: This total body exercise is a total package. 

It tones your legs, buttocks, arms, shoulders, and abs. Giving you the defined body that makes you want to show off. 

Again this lunge, curl to press exercise comes with many benefits including:

  1. Full body workout: Targets butt, legs, abs, core, shoulders, and arms. 
  2. Burns calories and fat 
  3. Trains movements (utilizes all three planes of motion) 
  4. More core engagement by using Valslide to slide in and out. 

Target Muscles:

In one exercise, it targets your whole body, and that is pretty much all large muscle groups you can think of. 
Let’s break up the exercise in three and review what muscles we use in each. 

  • Lateral Lunge: Core, Inner thighs, quads (front of legs), hamstrings (back of legs),hips, and butt. 
  • Curl: Biceps
  • Press: Shoulders and triceps.

Equipments: Dumbbells and Valslide

Difficulty Level: Moderate to hard.

How to do Dumbbells Valdslide Side Lunge, Curl to Press: 

  1. Grab a pair dumbbells, and stand with your feet together. Slip a Valslide underneath your left foot. 
  2. Bend your right leg and slide your left foot out to the side. Keep your leg straight and push your hips back to lunge. 
  3. Slide your left foot back to center and stand up with a straight back. Keep your chest up and shoulders down.
  4. Curl the dumbbells until the weights are at your shoulder level.
  5. Rotate your palms so that they face away from you, and press the dumbbells over your head. 
  6.  Return the weights by lowing them down slowly to shoulder level, then rotate your palms to face toward you and down to your sides. Repeat 10 times before switching sides. 


  • Don’t let your right knee pass your toes.
  • Support your bodyweight on the right heel.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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