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What if I told you that there's a lunge variation you can try to build a strong set of legs, hips and core muscles with very little gym equipment? You can add weights if you want to, but I can guarantee you'll feel the benefits with or without.All you need is a slider (a little disc with a plastic bottom designed for moves like these) or a towel or dishcloth as an alternative. This simple exercise is low-impact on your joints, builds strength and even works your core muscles.If you prefer not to get down on the ground during workouts, standing exercises are the smart way to train your body, and this is one lower-body exercise I swear by.Here's how to do it and the benefits.How to do 'sliding lunges'Before we get started, building a strong core means more than just hitting your abs with sit-ups or crunches. There are a range of core muscles in your body, wrapping around your torso, extending down to your pelvis and even surrounding your spine. Your core is there for stability, aiding proper breathing and helping you move safely; in fact, it's a powerhouse center for movement.For that reason, moves that require balance, stability and controlled reps are great for building a stronger, more active core, even if they might not primarily focus on those muscles.During this exercise, you'll also practice hinging forward at the hips and leaning your torso forward while keeping a straight spine. Again, hard work for the core, but this will also help work the glutes harder. Think about actively engaging your core by bracing your stomach and drawing your navel in and up as you breathe expansively.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Move with control and focus, not speed, focusing on inhaling and exhaling as you move. I would start with 6-10 reps per side and 2-4 sets.Stand with your feet hip-width apartPosition your right foot on a towel or similarTo begin with, place your hands on your hips. When you feel comfortable, extend your arms overhead and glue your biceps to your ears, reaching up highKeeping your hips forward-facing, hinge at the hips and lean slightly forward, keeping your spine longSlide your right foot behind you and lower into a lunge, keeping the weight in your left leg and forwardPause. Take weight out of the right leg and draw the foot forward as you come back to standing. Switch sides.What are the benefits? You should feel this mostly in your standing leg and glute so that you can move the towel with your opposite foot in a smooth, sliding motion back and forth. This is brilliant for building resistance into bodyweight lunges using some drag, while testing balance and stability.By leaning forward with your arms raised, your body must work against gravity to stay upright, working the core muscles hard and increasing demand on the thoracic spine. Try to keep your back straight without hunching and draw your arms back; the hip hinge position also engages your gluteal muscles more, which can turn an exercise like this from quad-dominant to glute-dominant.
