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Mar 2 2009

Lower Body Workout 2 – Slide Lunge Exercises

Posted by Zuzana - BodyRock.Tv | In All Videos, Featured Articles, Lower Body Workout

Lateral slide lunge:

1. Keep your weight on the heel of the standing leg

2. Hold medium to heavy weight dumbbels in your hands with your arms extended down and  palms facing each other

3. Bend the knee of your standing leg into a half squat and slide the towel with the other leg

4. Go with the leg as far as you can to the side without loosing your form and balance

5. Keep your shoulders back and down and your chest up

6. Slide the foot back in by contracting your inner thigh

Hip abduction

1.  Stand sideways to the resistance

2. Your outside leg should bear the weight, attached directly at the ankle bone

3. Push your outside leg away from the midline of your body as far as possible

4. Allow the weight and your leg to return slowly to the starting position

5. The movement should always come from your leg

6. Avoid excessive knee bending, any rotation of your hip or shoulder, and swinging or creating momentum in the cable

  • hanna

    Hi Zuzanna,
    Does those exercises work your glutes?

  • Zuzana – BodyRock.Tv

    These exercises work your glutes, inner and outer thighs, and core

  • Danielle

    great shoes I have the same pair

  • Tania Rehman

    Zuzanna,

    Found your site by accident but am now addicted. You are informative and thorough. What shoes are you wearing and are they good for all types of exercises. Also, I power walk 45 minutes every morning at 6:00 am and do my weight training/body conditioning at 1:00 p.m. for about 1 hour. I follow a clean eating program but don’t see the definition in my legs that I really want. I too have heavier buns and thighs. What advice do you have for me.

    Best regards!

  • Maria

    Hello Zuzana!! I really admire your workout!I need your help,could you please suggest effective exercises for the inner thighs?I think that my fat is stable there.What is the best exercise to slim my thighs?Thank you!!!

  • Christina

    Hello,

    I am not Zuzana but i can answer your question. These exercises she is doing definately work the thighs and if you are like me that is where i carry all of my weight, it is more dense so it will take minute to see muscle but it will come between that and lunges that really works that problem area along with squats. For example i had what i like to call saddle bags on my upper thighs that stuck out i have only been doing squats and they are gone after only one month.

  • http://fitnessblogger.info/?p=59346 Fitness Blogger » Blog Archive » Lower Body Workout 2 – Slide Lunge Exercises | Fitness Advice …

    [...] Zuzana – BodyRock.Tv wrote an interesting post today onLower Body Workout 2 – Slide Lunge Exercises | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

  • http://styleish-daer0n.blogspot.com Nuri

    Hi Zuzana,
    what are the best/most effective exercises to slim down your thighs and tighten your glutes?
    For some reason my arms and stomach are very toned, but my legs/thighs and glutes refuse to tone up, and this really bothers me, i usually lift 15lbs weights, i do squats, lunges, and kickbacks to tone my legs and glutes, and have been doing them for two years, but i don’t really see results in those areas, i am not sure what i am doing wrong OR if i need to lift heavier to see better results, i would REALLY like to tone up those areas, it looks funny [to me anyways] that my arms and stomach, and even my hips are so toned, but my legs arent! It can be so frustrating for me.

    Thanks

  • Betty

    Hey,
    Do you prefer working out at home doing Calisthenics or using machines at the gym?
    Also how often should you you work out your legs and arms. I know ABS u can do everyday.
    Could you show me in 1 week your routine as far as what you work out each day.

    Thanks!!

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Hi Betty, I don’t workout at the gym – that’s what is my site all about. I exercise at home and I share my workout routines here on BodyRock.Tv. If you need help with putting your exercise program together, check out my FAQ How do I begin to use workout routines on BodyRock.Tv

  • Kim

    Hi Zuzana,

    How can I do the second exercise?
    I don’t own such a nice equipment and if so I don’t have anything (strong enough) at all to tie it up with.

    -x-

  • Frederick

    Hi Kim,
    Best advice is just to substitute another exercise from one of the other routines :) Don’t let it hold you up!

  • Shuqi

    Hi Suzana,

    I’m glad to have found your site! :D My thighs are generally quite fleshy or flabby, I would say. No amount or intensity of running seem to be effective at burning off the flab. :( How should I go about making my thighs slimmer (i.e. burn off the flab) and tone / sculpt them? Do I do your cardio workouts first to try to burn off the fat or do I your body toning / sculpting workouts first? Or can I do both at the same time? What would the best method, in your opinion?

    Thanks for reading this. Hope to hear from you soon. :)

    Regards,
    Shuqi

  • Nicolette

    Zuzana’s workouts (esp the latest ones) are a combination of both high intensity cardio and weight training, you will be doing both at the same time if you continue doing them! Don’t give up! You can’t target specific areas, you’ll just have to keep going, and somehow all will turn out well!

    Watch this video! http://www.bodyrock.tv/2010/03/09/your-fitness-faqs-answered/

    zuzana and freddy answers your qn here (:

  • http://www.myspace.com/salviaproject Ricardo

    Hi Zuzana,

    I’m from Portugal, and i would like to ask you if this exercise is good to recover from an injury in my right knee, in order to restore muscle mass. I had an injury last year in the cruciate internal ligament playing futsal with friends (right leg, but everything ok now). Some people told me this exercise is the “Knee Saviour…” Is it so?

    Can you recomend me other specific exercises?

    Thanks and congratulations for the site, it is absolutelly great.

    Ricardo

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