ValSlide

Valslide®, created by Valerie Waters, personal trainer to Hollywood ’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to all workout routines. The Valslide® is specifically designed for flowing, controlled range of motion that activates the muscles that lifts your butt and slim your thighs. While other programs use bulky, expensive equipment and fancy footwork to try and entice the exerciser, simplicity is what gives Valslide® the edge.

Valslide Training Exercises

	Valside Modified Push-up Fly Start in modified push up position,Place Valslide under one hand and slide your Valside slightly out to the side. Pull the hand in as you push back up. Finish reps and repeat on other side. To increase difficulty perform this exercise in a regular push up position. You should feel this in your chest and shoulders.
	Valslide Mountain Climber Assum high push up position, body straight and arms under shoulders. Valslide under each foot. Draw abs in and activate glutes, slide right knee towards chest and exhale, slide back to start. Slide left knee towards chest and exhale. continue to alternate knees for remaining reps. You will feel this in your abs.
	Valslide Leg Curl Lie on your back on the floor. Place each heel on the Valslides near your buttocks. Lift your hips and slide your feet away until your legs are nearly straight. Pull heels back towards your butt while keeping your hips high. repaet untill reps are completed. YOu will feel this in the glutes and hamstrings.
	Valslide Curtsey Squat Stand with feet together and place the ball of your right foot on the Valslide. Slide your right foot behind you towards your left side. Your knee will bend at 90* in the lower position you will be in a curtsey. Slide your right foot back to the start position, while squeezing your left glute. Finish reps and switch sides. You will fel this in your glutes and hips.

Your Height

Your Weight
			BMI Categories:Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater Body Mass Index (BMI) BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. Although BMI can be used for most men and women, it does have some limits: It may overestimate body fat in athletes and others who have a muscular build. It may underestimate body fat in older persons and others who have lost muscle.
Your Body Mass Index is ___. You are considered ____.

Valslide Training Exercises

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