Lateral slide exercises train your muscles in a whole new way. Lateral sliding is an extremely low-impact way to target hard-to-reach areas like the inner and outer thighs, as well as the glute muscles. Lateral slide training uses side-to-side motion. This develops and conditions those muscles of the legs responsible for lateral movement. At the same time it firms up saggy inner thighs and tones down saddle bags.
History
According to the American Council on Exercise, “Slide training has been around since the days when speed skaters would take an old barn door, wax it down, and slide back and forth during the warmer months to stay in shape for the Olympics.” The equipment has changed since then, but the results are similar.
Equipment
You can use a variety of equipment for slide training, including slide boards made from different materials and available in different sizes. The boards are 8 to 10 feet long and have bumpers at each end to stop momentum or anchor your feet. You usually wear slippery booties for optimal sliding. You also can use gliding discs designed specifically for sliding exercises. Discs used to move furniture are as effective and less expensive.
Function
Sliding not only conditions the major muscle groups of the lower body but also strengthens the connective tissue between the knees, hips and ankles and reduces potential for joint injury. “Lateral slide exercise in a home exercise program after ACL reconstruction appears to improve knee extension strength”, according to the Journal of Orthopaedic and Sports Physical Therapy. Furthermore, sliding improves lateral agility and balance.
Execution
Put one foot at the end of the slide board, up against the bumper, and the other foot on the board. Bend your knees slightly, and keep your back straight. Begin the slide motion by pushing your inside leg away, like a skater, using the muscles of the outer hip and leg. Slide as far as you can while still maintaining balance and control. Return to the starting position by pulling the leg back, using the inner thigh muscles. Keep a soft bend in the knees, and don’t allow them to extend beyond your toes.
Warning
Sliding is an intense activity using seldom-used muscles. Start with one 10-minute slide session per week, and increase the frequency and duration as your body adapts. Make sure you are properly warmed up prior to sliding. Start out slowly with a gentle range of motion. Don’t try to slide too far, or you’ll risk a groin injury--which can be very painful.
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