This technique improves fitness, tone, posture and balance.

SLT or Strengthen Lengthen Tone is a new, highly-effective exercise technique, which works on specific muscle areas at the same time to improve tone, posture and balance.

This new training method, devised in the United States, is being taught in exercise classes in gyms around the world and is attracting new fans every day. The key to its success is its threefold objective to strengthen, lengthen and tone the most important parts of the muscle.

SLT uses the basics of the Pilates method, but adds and mixes them with cardiovascular exercises and other routines. This combination of exercises is done on a specific machine, called a ‘Megaformer’, to do a set of movements that work the muscles all over the body.

SLT sessions usually last about 50 minutes, as do most workouts. What makes it different is the Megaformer, a multi-purpose device with rope belts and springs, which are used to lose weight and invigorate the body. It looks like a Pilates machine, but with an exercise bike attached to it, with a fixed and mobile platform that allows you to change the resistance as individually required.

This device allows controlled movements and slow, intense muscle movements, without stress on the spine. This makes it possible to work the muscles in different ways, use the respiratory muscles as a source of fuel and improve flexibility in the joints. It also improves balance and proprioception, that is, awareness of one’s own body posture.

Three objectives in one

1. Strengthen

This type of exercise works all muscle groups, focusing on each for at least one minute with exercises that affect the same area. Each exercise is performed slowly to activate the slow contraction muscle fibres allowing greater elongation and avoiding injuries.

Some of the routines use include lunges and planks, which help to get rid of fat and tighten the abdomen, back, arms and legs and buttocks.

2. Lengthen

This technique incorporates stretching as an essential component before and after training. Muscle stretching reduces the risk of injury, increases and coordinates movements, improves circulation and reduces fatigue after exercise.

As well as stretching different muscles for 2-3 seconds, it includes more dynamic stretching, such as, for example the circular movements, thrusts or trotting while holding the knee, which are performed in motion.

3. Tone

This type of exercise routine burns between 400 and 600 calories per workout, almost equivalent to spinning or running. Also, by working specific areas of the body, the results quickly become apparent as the muscles become more toned, for stronger legs, firmer buttocks, a tighter abdomen and firmer arms in a few sessions.

STL exercises to do at home

The following is an exercise to strengthen and stretch the thighs or quadriceps, like that included in an SLT routine. This technique is simple and easy you can do it at home or in any place:

1. Stand with your feet under your hips, put the right foot on a towel that slides on the floor and place your hands on your pelvis.
2. Count to five, move the right leg back until you’ve done a stride or lunge (almost kneeling on the ground, but do not let the knee touch the ground). Count to four and then return to the start position. Repeat for two minutes before changing side.

Your body hears everything your mind says. Don't give up!

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