Looking for something new and challenging to add to your workout routine? Try using the portable workout equipment—sliding discs. And although they may seem just trendy, these sliding discs are a seriously effective workout tool that is perfect for every athlete at every level of sports training. Sliders are inexpensive, portable and provide a challenging workout that builds both strength and stability, and can also be used to build endurance, flexibility, and even assist in injury rehab. Here are 7 effective exercises that you can use. Get your body burning now!

  1. Sliding Pushups

This version of a Gliding Disc pushup adds a whole new level of intensity for the chest and shoulders. Begin in pushup position, either on the toes or knees. Place your hands on the Discs, making sure they’re directly under the shoulders. Slide both hands out to either side a few inches and lower into a pushup. As you push up, slide the hands back together and repeat. Repeat for 3 sets of 12 reps.

If this is challenging, alternating sliding the right hand out and then the left.

  1. Mountain Climber

The mountain climber exercise is a great full-body, high intensity exercise most often found in boot camp workouts. Adding gliding discs to the movement bumps the standard mountain climber exercise to a new level because it adds constant core engagement during the sliding motion of each leg, and eliminating the impact of jumping your legs forward and back.

Start in a high plank position with both feet on the sliders. Slide your right knee forward to your chest, keeping your hips low. Push knee back and repeat on the other side. You can increase the intensity by increasing the speed of your motion.

  1. Reverse Lunges

Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat. Go for a 90-degree angle in both knees without your front knee going over your toes. Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes.

  1. Side Lunge

Start standing with your right foot on a slider and your left foot on the floor, feet shoulder-width apart. Engage your standing leg and glutes for balance as you drop into a one-legged squat position while sliding your right foot on the disc out to the right side. Pull your right foot smoothly back to toward you as you return to a standing position. Perform 5 lunges with your right leg, then switch to the other side and repeat with your left sliding out. Switch and repeat again to fatigue.

  1. Sliding Lat Pulls

This sliding lat pull is on the gentle side, but you can easily add intensity by pressing harder into the Disc or doing the move from a seated position. In that case, you wouldn’t slide all the way out, but just a few inches. Lie on your left side, knees slightly bent and head resting on your arm. Place your right hand on the Disc in front of your hips. Press into the Disc and slide the arm in a half circle up near your head. Contract the lat muscles and press into the floor to slide hand back to the starting position. Repeat for 3 sets of 12 reps on each side.

  1. Single Leg Curl From Bridge

Target your hamstrings and glutes with this move. Lie on your back with your knees bent and both feet on the sliders. Lift your hips into a bridge position, engaging glutes and hamstrings. Keeping your hips level, slide on foot forward, away from your glutes, then pull your foot back in. Repeat with the other foot and continue alternating sides. To increase the intensity or this exercise, curl both legs together.

  1. Plank Jacks

Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight. Return to the plank position. Do not push your glutes up into the air or let your hands end up in front of your body. Perform 12 – 20 alternating reps. To progress, perform a push-up each time your feet come together.

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Whenever I travel, I find that movement is an important element in keeping my mind and body happy and connected. Although the resistance band is a useful tool for on-the-go exercise, I wanted to find an interesting new way to mimic the Reformer exercises and add challenge to the matwork.

Enter sliders, which facilitate convenient, low-impact exercise for your joints, while increasing the intensity of your basic workout. These discs also create an unstable surface to add a balance challenge. Not to mention they’re easy to pack!

This do-anywhere workout, with concepts rooted in push/pull principles as well as basic mat and Reformer movements, focuses on each body part to provide a full-body connection. It’s a safe, effective approach to strengthening and lengthening regions of the abdominals, legs, arms, shoulder girdle and spine.

So whether you’re traveling for some vitamin sea, to ski or somewhere in between, don’t forget to throw in a pair of sliders…and the following pages, of course!

WARM-UP: ROUND/EXTENDED BACK

BRING THIS WITH YOU BECAUSE IT…

• Awakens the abdominals.

• Mobilizes and articulates the spine.

• Engages the shoulder girdle and hips.

• Stretches the feet posteriorly.

START Begin in a quadruped position with your hands on the sliders and feet flexed. Make sure that your weight is equally distributed, with your wrists under your shoulders and knees hip-width apart under your hips.

MOVE Inhale as you pull the sliders toward your knees, rounding your spine. Exhale as you push the sliders forward into a V position, sliding your shoulders down your back, opening from your sternum and lengthening your neck while you lift your abdominals. Do 4–6 reps.

TIPS To increase the stretch in your lower back, move your sit bones closer to your heels while pulling the sliders with a rounded spine. You can also work with the tops of your feet on the floor, to change the nature of the foot stretch.

MODIFICATION Decrease your range of motion, and/or place a mat under your knees for cushioning.

ADVANCED Push the sliders further away or into a wider V with an extended back for a greater challenge and stretch, just make sure to keep your abdominal wall active throughout.

ARMS: SINGLE-ARM CIRCLES

BRING THIS WITH YOU BECAUSE IT…

• Engages the abdominals to support the spine.

• Stretches and strengthens the shoulder girdle and arms.

START Same as Round/Extended Back.

Looking for something new and challenging to add to your workout routine? Try using gliding discs (round or oblong-shaped). Here are 6 effective exercises that can be performed for 3 sets at least 2 – 3 days a week. Let’s get your body moving!

Mountain Climbers
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide one foot underneath you towards your elbows and then back out into the plank position. Alternate legs rapidly while keeping your body weight in your arms. Do not push your glutes up into the air or let your hands end up in front of your body. Perform 12 – 20 alternating reps.

Benefits: Works entire body and cardiorespiratory system

Lateral Lunges
Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. Perform 12 – 20 alternating reps. To progress, perform 6 – 10 reps on one leg before switching to the other leg.

Benefits: Strengthens legs, glutes and core.

Alternate Arm Slides
Get in a plank position with both hands on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide one arm out in front of you while keeping your shoulders away from your ears and your back flat. Once you have reached an appropriate ROM while maintaining proper form, slide that arm back under your shoulder and repeat with the other arm. Perform 12 – 20 alternating reps. To regress, be on your knees instead of your feet. To progress, perform 6 – 10 reps on one arm before switching to the other arm.

Benefits: Strengthens core and upper body.

Reverse Lunges
Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat. Go for a 90-degree angle in both knees without your front knee going over your toes. Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes. Perform 12 – 20 alternating reps. To progress, perform 6 – 10 reps on one leg before switching to the other leg.

Benefits: Strengthens legs, glutes and core.

Knee Tucks
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both foot underneath you towards your elbows and then back out into the plank position. Repeat for 12 – 20 reps.

Benefits: Works core and upper body.

Plank Jacks
Get in a plank position with both feet on gliding discs. Your body should be in a straight line from head to toe with your hands under each shoulder. Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight. Return to the plank position. Do not push your glutes up into the air or let your hands end up in front of your body. Perform 12 – 20 alternating reps. To progress, perform a push-up each time your feet come together.

Benefits: Works entire body and cardiorespiratory system.

Heather Binns, Fabletics Master

Your Guide to Core Gliding Discs

WARNING

Please read these instructions prior to using the gliding discs. Consult your Doctor before beginning any exercise program. If you experience any pain, dizziness or shortness of breath when performing any of the movements described, stop all activity immediately and consult your Doctor. If you are taking any medication you should consult your Doctor before beginning any exercise program. The exercises described here are to be used as guidelines only and are not to be treated as a substitute for any exercise routine or treatment regimen prescribed to you by your Doctor.

  • Perform only the exercises as shown on this guide.
  • Keep abdominal muscles tight when performing the exercises.
  • Avoid straining or holding breath during exercise.
  • Perform each exercise in a slow and controlled manner.
  • Use a full range of motion during each exercise.
  • Perform an equal number of repetitions on each side to avoid the development of muscle imbalances.

Workout Guidelines

  • Aim to perform 10-20 reps of most exercises, based on where you are with your current fitness level. Beginners should aim for 10 reps, while more advanced trainees may be able to hit the 20 rep mark.
  • Rest approximately 30-60 seconds between each exercise set.
  • Perform each exercise a maximum of 2-3 times per week.
  • Allow 24-48 hours of complete rest between each exercise session using the gliding discs.
  • If you are unable to complete at least 10 repetitions through a full range of motion, increase the rest time between exercise sets.

Tip: If using on carpets, place the smooth sides against the floor. For hard floors such as wood or tile, place the fabric side against the floor.

Introduction

Whether you are new to fitness or are a seasoned pro, you are in for a real treat because you are about to learn about one of the hottest fitness products to hit the market. If you’ve been following the fitness space for a good amount of time, chances are, you’re familiar with the standard fitness equipment. You have your cardio machines – the bike, the treadmill, and the elliptical trainer, along with your free weight and machine weight options. Dumbbells, barbells, and weight plates make up the free weight section of your gym while a wide variety of diff­erent machines make up the other area. If none of these appeal to you or if you’re frankly just sick of your standard old routine, core gliding discs are about to revolutionize your workout and will, without a doubt, give you something to be looking forward to. In the following guide, you’re going to learn what these discs are, the benefits to using them, and how to immediately get started building a complete workout program that will hit all the major muscles in your body in less than 20 minutes. Fitness is about to get fun, so stay tuned.

What Core Gliding Discs Are

Core gliding discs are circular shaped discs, similar to the size a large coaster would be, that you can place along any smooth surfaced floor and glide. Once on the floor, weight is then placed on these discs and they can be moved about in any direction you desire based on the exercise that you are doing. These discs are incredibly lightweight, so the great news is they can be virtually taken anywhere you are going. If you need to get in a quick workout at the office, as long as you have a smooth floor surface and some workout gear with you, you can make great use of them. Likewise, if you’re traveling on vacation, they can easily be stashed in your suitcase or overnight bag and brought to any hotel you might be staying at. Core gliding discs are the most versatile fitness tool available, thus there is no longer an excuse to not get a workout in. So now that you have a better idea of what these discs are, let’s talk about the benefits.

Benefi­ts to Using Core Gliding Discs

So what benefits can you expect to get from using core gliding discs? Apart from the fact you can take these discs anywhere you want to go, there are many great benefits to be had.

Abdominal Conditioning

First, because these discs are essentially putting your body into a state of being unbalanced, this is going to evoke serious core muscle activation. If you’ve ever wanted to get a stronger core – possibly even the coveted ‘six pack abs’, these core gliding discs can help you get there. Of course your diet will play a role in determining whether or not you get lean enough to see your abs, but your strength level will dramatically increase. This added ab strength will not only help you feel better about your body, but also help support you whenever you’re doing any other exercises as well, improving your performance. Additionally, it will also help protect your back against injury as well, both now and in the future.

Improved Muscular Strength

Your abs won’t be the only thing that’s working when you use these core gliding discs. In addition to getting a terrific core workout, you’re also going to be using your lower and upper body, depending on the exercise being performed. Later on we’ll be getting into a section illustrating the various exercises that can be done using the core gliding discs and you’ll see how you can target every single muscle in the body with this simple piece of equipment.

Cardiovascular Conditioning

If you’ve had enough of the bike, treadmill, and elliptical (and let’s face it, most of us have!), the great news is these core gliding discs can o­ffer you an alternative. Again, depending on the exercise in question you’re performing, you can get your heart rate up and hold it there, providing excellent cardio benefits. This will help keep your heart healthy, boost your metabolic rate, and help you accelerate the level of fat loss you’re seeing. Remember though, even if weight loss isn’t a goal for you, getting some cardiovascular conditioning work in each week is important for all around health, so everyone should be doing it. The core gliding discs make it easy.

Low Impact

Another great benefit to be had from core gliding discs is that they are non-impact. If you’re a runner, you’re constantly putting a great deal of stress on the knees and back joints as each time you come down and land on your feet, they’re supporting your body weight. Over time, this can lead to nagging injuries that never seem to let up. With core gliding discs, since your feet are not leaving the ground, you’ll side-step this problem entirely. Even with classic weight lifting exercises, you can still be placing a great deal of strain on your joints with the heavy weight load they’re having to bare. Once again, the core gliding discs remove this issue as there is no added extra weight. These are simply bodyweight movements you’ll be doing, made more challenging thanks to the fact that your body is not stabilized as you go about doing them.

Improved Agility

Along with increasing your core strength, core gliding discs are excellent for improving your overall agility as well. These discs will help train your body to stay balanced despite that unstable surface, which will provide excellent transfer-over benefits to other sports or activities you might perform. For any athlete in training, this is a wonderful benefit that cannot be overlooked.

Fun

Finally, let’s not forget the fact they’re fun! They’re unlike anything you’ve ever tried before and you’ll find the challenge of staying balanced adds new interest to your workout sessions. If you’re feeling boredom set in and are having a hard time sticking with your usual workout sessions, these may just be the change of pace you need to get hooked on fitness again. As you can see, there are a great many benefits to be had from utilizing core sliding discs. Even if you don’t use them as your primary workout program, they are a great addition to the workouts you are already doing and you would be well served by incorporating them in a few times per week. Now that you have this background information, let’s get to your exercises.

CORE SLIDING DISC EXERCISES

The great news is that core sliding disc exercises are relatively easy to understand and learn, so even beginners can get started with this workout in a flash. Below you’ll find a description of the exercises along with which muscle groups you’re working. Do keep in mind that all exercises will be utilizing the core, so no matter what you choose to do, you’ll be getting a very complete abdominal workout.

Ab Glide-Out

Muscles Targeted : core, low back, shoulders, triceps Ab Glide-Out How to Perform:

1. Kneel down on the ground and place the hands on the discs directly beneath the shoulders. The body should be on a slight horizontal slant.

2. Slowly slide the arms out in directly in front of you, keeping the core tight and the head looking down.

3. Slide out as far as you can go, pause and then slide in again to complete the rep.

Calf Flicks

Muscles Targeted : core, calves

How to Perform:

1. Position yourself with your feet on the discs, legs straight with the body extended and balancing on the hands placed on the ground directly beneath the shoulders.

2. Shift one foot so that you move the ankle from facing towards the front of the body to the back wall.

3. Hold for a brief second and then return to the starting position.

4. Perform all reps to one side and then repeat on the other side.

Arm Rotations

Muscles Targeted : core, shoulders (front, rear and side delts), chest

How to Perform:

1. Place the feet down on the floor, legs extended balancing on the hands placed directly below the shoulders, each hand on a disc. Your head should be looking downward.

2. Once you’ve found your balance, you’ll want to move one arm in as large of a circle as you can comfortably make it. Make sure to move the full circle, not cutting it off­ halfway through.

3. Complete your desired reps for one arm and then switch arms and repeat.

Disc Burpee

Muscles Targeted : quads, hamstrings, glutes, shoulders, chest, core, calves

How to Perform:

1. Stand in an upright position on top of the discs.

2. Now bend the knees and lower down to the ground as you place both hands on the ground in front of you.

3. Slide the feet behind you until the body is extended. Simultaneously bend the elbows as you press down into a push-up position.

4. Slide the feet back into the body and as they move underneath your chest, rebound up to the floor to standing.

5. Now extend the legs back beneath you one more time to complete the next rep.

Disc Hamstring Curl

Muscles Targeted : hamstrings, glutes, abs

How to Perform:

1. Place the back down on the floor with the arms extended down by the sides. Knees should be bent to 90 degrees, feet placed on the discs.

2. Squeeze the bum and lift the glutes up off the floor as high as you can, keeping the abs tight.

3. Once balanced, slowly extend the knees slightly and then curl back into the bum as far as you can go.

4. Repeat the process to complete the reps.

Inner Thigh Pulses

Muscles Targeted : hamstrings, glutes, inner thigh’s, core

How to Perform:

1. Place the back down on the floor with the arms extended down by your sides. Knees should be bent to 90 degrees, feet placed on the discs.

2. Squeeze the bum and lift the glutes up off the floor as high as you can, keeping the abs tight.

3. Once balanced, lift up onto the toes (keeping them on the discs) and know begin to shift the knees toward each other and then back out again.

4. Keep your hips up the entire time (don’t let them drop) and focus on using the inner thighs to guide the movement pattern.

Traveling Plank

Muscles Targeted : core, shoulders, chest, back (for stabilization), glutes, calves

How to Perform:

1. Get down in plank position with the discs under your elbows. Your feet should be placed directly behind the body, knees straight and body flat like you are a plank.

2. Slide one elbow forward, shifting the body as you do.

3. Step with the same leg as the elbow that just shifted forward and then repeat to the other side.

4. Slowly walk your way across the room while maintaining the plank position by keeping the core tight.

Hip Adduction

Muscles Targeted : Inner thigh’s, glutes, core

How to Perform:

1. Get into an upright kneeling position with the discs under each knee.

2. Once balanced, begin to separate the legs out as far as you can while keeping the core tight and back upright.

3. Pause when the two discs are as far apart as possible and then squeeze the inner thighs to bring them in again.

Gliding Leg Crossovers

Muscles Targeted : core, shoulders, triceps, glutes

How to Perform:

1. Position yourself with the feet on the discs and the upper body supported by the hands placed directly beneath you.

2. Slowly cross one foot over the body to the opposite side, gliding along with the disc.

3. Return to starting position and then repeat the process to the other side.

4. Try and keep the body straight the entire time while doing this.

Pikes

Muscles Targeted : core, shoulders, triceps, biceps, glutes

How to Perform:

1. Get into a plank position balancing on the hands beneath the shoulders and the feet placed behind you, each on one a slider.

2. Contract the abs and keeping the knees straight, bring them into the upper body to form a pike.

3. Pause in this position and then reverse directions and until you’ve reached the starting position once again.

Love Handle Tamer

Muscles Targeted : obliques, core, shoulders, lats

How To Perform:

1. Sit down on your hip with the legs tucked in to the other side of the body. Place one hand down on the opposite side of the body, placed on a disc.

2. Slowly slide that hand out to the side as you lean away from the legs.

3. Go as far down as you can, pause and then return to the starting position to complete the rep.

4. Perform all reps to one side and then switch and repeat.

Mountain Climbers

Muscles Targeted : core, quads, hamstrings, shoulders, chest, back

How to Perform:

1. Position the legs back behind the body, one foot on each disc. Your upper body should be balancing on the hands placed just down below the shoulders.

2. Slide one leg into the chest as high as you can go and then begin sliding it back out again.

3. As that leg slides back out, bring the opposite leg in and repeat the process.

4. Continue changing legs simultaneously until all reps are completed.

Reverse Lunge

Muscles Targeted : glutes, quads, hamstrings, calves, core

How to Perform:

1. Stand in an upright position with one foot on top of a disc.

2. Move the foot on top of the disc back behind you as you move down into a lunge position. Bend the supporting leg as you do so.

3. Pause in this lowered position and then return to the starting position to complete the rep.

4. Switch legs once all reps are completed.

Gliding Sit-Up

Muscles Targeted : core, hamstrings

How to Perform:

1. Lay flat down on the ground with the legs extended beneath you, discs under the heels.

2. Contract the abs and move into a sit-up position.

3. While you do, simultaneously bring the heels into the body moving into the sit-up position.

4. Pause and then lower down to complete the rep.

CONCLUSION

So there you have your guide to core gliding discs. Remember they can take a bit of time getting used to, so in the beginning, focus on simply getting your form down properly. Once you’re comfortable with your form, then you can begin advancing the workouts, doing more reps, sets, and exercises per session. It won’t be long however before you are seeing excellent results from your core gliding discs. Thank you for reading.

Gliding Discs Exercises

Slide Your Way To A Better Body With These Exercises

November 29, 2018 Share Tweet Flip 0 Shares

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Gliding discs are one of the most convenient ways to add some spice to your workout. There aren’t many pieces of exercise equipment as simple to stuff in a gym bag. But don’t let the simplicity fool you, adding in sliders can add a ton of benefit to bodyweight exercises.

First, there’s the instability. Compound exercises are one of the most efficient and effective ways to build strength is big muscle groups, but throw sliding discs into the mix and you’re calling on all those smaller stabilizing muscles to do some more work too. Adding instability also requires coordination and balance so it also requires your brain to chip in as well.

Mat Forzaglia, a trainer at New York’s FHitting Room and Neo Fifth said there’s a nearly endless list of variations you can do using sliders and one of the biggest benefits is the constant tension on your muscles are under. “The tension never really ends until you return to the starting position. The muscle is loaded on the concentric and eccentric ,” he said.

“It makes the hand or foot moving away from the body work that much harder.”

If you don’t have gliders, simply swap them out with towels on a hardwood floor. If you have gliders but the gym has rubber floors, try placing the gliders or top of the towels. Usually the gliders grip the towels and the towels slide across the floor with your weight evenly distributed on the discs.

Fire up your core and add more intensity to your workout with these go-to moves Forzaglia shared. Pick your favorites and tack them on to your warmup or post-workout routine or string them together for a challenging workout. Perform each movement for 45 seconds with 15 seconds rest in between. Complete three rounds, maintaining good form.

Squat Thrust

Start by standing tall with the gliders under both feet. Push your hips back and down placing your hands below your chest. Pushing into the gliders, slide your feet out to plank positions. Then slide your feet in under your hips and stand tall.

Hamstring Curl

Start by laying on your back. Tuck your rib cage down and squeeze your glutes to engage your hips lifting them off the floor. Weight should be distributed between your shoulder blades and heals. Pushing down into the ground slide the gliders under your hips pause for a seconds and then return to starting position.

Bear Crawl Slide

Start with your hands under your shoulders and knees under your hips. Press your hands into the ground and tuck your rib cage down. Press your toes into the floor squeezing your quadriceps, lift your knees about an inch off the ground. Maintaining the 90-degree angle in your knees and hips, begin to walk forward with your hands. six steps forward and six steps backwards.

Plank In-Outs

Start in the plank position (shoulders over elbows) tucking your rib cage down and squeezing your glutes. Press your toes into the ground and slide your feet open and closed.

Lateral Slide Lunge

Stand tall. Begin by pushing your left foot out and shifting your right hip back and down until your thigh is parallel to the floor. As you push through your right heel to stand up, slide your left foot in back under your hip. Repeat on other side.

Push-Up to Hand Slide

Start in a plank position. Hands under your shoulders, shoulder and hips in line, feet shoulder width. Squeeze your core and glutes. As you lower your body to the ground push your right hand out in front of your shoulder. Pushing down into your left hand, press your right hand into the ground and slide it back under your shoulder. Repeat on the other side.

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Elite Core Workout Exercise Sliders

These sliders are dual sided and made specifically to work on any surface, from hardwood to carpet, so you can really take your workout anywhere. Add more variety to any bodyweight move from lunges to push-ups and planks and it your muscles in a new way. Sliders are low impact and high value and as easy-to-use as exercise equipment gets.
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Tumbl Track Smooth Sliding Sliders

Tumbl Track’s 9-inch sliders are excellent for core exercises and durable enough for lunges. The plastic bottom helps them slide across rubber floors without giving up the option to work on carpet just as easily. The foam top also allows for a comfortable fit when you’re pressing down hard to extend and contract movements.
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ProSource Puzzle Exercise Mat

Talk about taking your workout anywhere. With these textured tiles you can literally build a gym floor anywhere you’re standing. Each tile measure 24 x 24 and is 1/2-inch thick with high density EVA foam for support. These mats are water-resistant, reduce noise and are easy to clean. And if you decide later that you want to expand your space, simply pick up a few more tiles.
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Every person desires for shredded abs as it adds charm to the personality of the person. The fitness enthusiasts work hard to get a pack of shredded abs. They practice crunches and many other exercises to achieve the fitness goals. Unfortunately, gaining the abs is not an easy task. To attain shredded abs you need dedication, hard work and proper diet. Apart from this, the workout plan plays an important role. The more workout variation you bring in the workout the better results will be achieved at the earliest. The workout variation engages core muscles and provides effective results. There is three-day workout plan which provides effective results at the earliest. (Also read: How to start strength training)

Let’s about three-day workout plan for shredded abs.

Day 1
On the day 1, you have to practice general plank and the general side plank. Moreover, you do not need any equipment to practice both the exercises. These exercises provide with pure stabilization of the ab muscles.

General Plank

To practice general plank, lie on the floor and your elbows under the shoulder. Keep your upper body in the air until it makes a straight line from shoulder to ankles. Hold this position for the desired amount of time while tightening your stomach and squeezing your butt. (Also read: What are the little changes that can make you, fitter)

General side plank

Lie on one side with your legs stacked. After this pop your body up while using your lower elbow. During the exercise keep your abs tight.

Day 2
On the second day of workout plan, you have to practice three exercises including sliding disc push- away, Mountain climber with hands-on a swiss ball and Half -kneeling cross-body cable Chop.

Half -kneeling cross-body cable Chop

To practice this exercise, attach a rope handle to the top pulley of a cable station. After this come into lunge position while keeping your knee on the floor. Following this pull the cable diagonally downward to your left side.

Mountain climber with hands-on swiss ball

To practice, this exercise comes in a pushup position while keeping your hands on the swiss ball. After this, squeeze your abs and raise one your knee towards chest. Then one to start position and repeat with another leg.

Sliding disc push- away

To practice, this exercise, firstly get in a pushup position while keeping the sliding disc under your hand. After this push forward one hand after while drag it back. Then repeat with another hand.

Day 3
On the third day, you have to practice two exercises including Turkish getup and suitcase or rack walk. These exercises strengthen your abs and you can avoid injury in the lower back.

Turkish Getup

Lie on your back on the floor and hold a dumbbell in one hand while extending the hand above the chest. On the same time bend your knee and keep another leg straight. After this lifting the dumbbell to the sky, and crunching onto your opposite elbow. Following this hike your hips in the air and sweep the straight leg underneath the body, stepping back and settling onto your knee. After pushing weight away from and come in a standing position while lifting a dumbbell.

Rack walk

To practice this exercise, hold the kettlebell in both hands then fold the arms close to the chest. After this walk 40 yards. (Also read: What are the reasons for loss of muscle mass even when you are working out)

12 Slider Exercises For A Full-Body Workout

Last Updated on October 23, 2019

If you don’t have access to a ton of space or equipment, but you want to add some variety and a little extra challenge to your bodyweight workouts, a pair of sliders is a great tool to have on hand!

They are easy to use at home and take with you when you travel so that you can advance basic bodyweight moves. (And if you have hardwood floors, towels can even work instead!)

They can also reduce impact on moves like burpees while still giving you a killer cardio workout!

Below are 12 fun slider exercises you can use to get in a great full body cardio and strength workout!

And if you need a set of sliders, and also an amazing BOOTY BAND, check out this RS TriSlide and Booty Band Bundle!

Slider Mountain Climber Burpee:

Want a core-intensive but low impact burpee variation to use in your cardio workouts?

Then the Slider Mountain Climber Burpee is a great variation to include!

To do the Slider Mountain Climber Burpee, start standing tall with a slider under each foot. Make sure the ball of your foot is about in the middle of the slider for the most control.

Then bend your knees to sink down and place your hands on the ground as you slide your legs back into that high plank position.

With your legs out straight behind you and your hands about outside your chest, perform a push up, dropping your chest to the ground. Do not let your elbows flare way up. Create an arrow shape with your body.

Press back up and then at the top of the push up, tuck one knee in toward your chest. Do not let your hips sag or butt go up in the air. Also, make sure your hands stay outside your chest or below your shoulders.

Straighten your leg back out and perform another push up and then another knee tuck on the other side.

Perform one final push up then slide both feet back in and stand up. Raise your arms up overhead then bend back over and place your hands on the ground to slide your feet back into the high plank position.

To modify this move, you can remove the push ups completely or even eliminate just one or two. You can also go down to your knees for the push ups and come back up to your feet for the mountain climber knee tucks.

Adjust as you need so you can maintain good form and move quickly to get your blood pumping!

Skater Lunges:

Want to work your legs, especially your glutes and inner thighs, with a low impact movement?

Then try these Skater Lunges!

They are a great cardio lunge variation that is a low impact option instead of doing skater hops. Plus they work your inner thighs more!

To do Skater Lunges, stand tall with your feet together and a slider under each foot. Make sure your foot is centered on the slider, with the ball of your foot firmly on the slider for control.

Slide one foot out to the side with that leg staying straight as you hinge to sit your butt back and bend that standing knee to sink into a side lunge.

You can reach the opposite hand down toward the heel of your standing leg (the leg you bend to sink into the lunge). Make sure your weight is more centered on this leg so you don’t end up sliding out into the splits.

Then use your inner thigh to help pull the slider back in and drive back up to standing using the glute of the standing leg.

Move quickly to pop up and then slide out and sink into a lunge on the other side. Again reach the other hand down and back toward your heel to help you hinge properly and really sit back.

You don’t need to reach down and back but it can help if you struggle to hinge correctly and load your glutes.

Move quickly popping back up before sliding into a lunge on that starting side.

Move as quickly as you can while staying in control!

Low Reverse Lunge Slides:

Want a killer leg move? One that will really burn?

With Low Reverse Lunge Slides, you’ll keep your legs under constant tension so you’ll feel those quads and glutes burn!

To do Low Reverse Lunge Slides, you can place a slider under each foot or simply under the moving leg as you will complete all reps on one side before switching.

Stand tall with your feet together then sink into a little squat and slide your foot back a few inches so you are in a staggered stance holding just above parallel in that squat.

The more mobile you are, the closer to parallel you will sink.

Keeping the foot in front, which would be the foot on the ground if you’re using one slider, firmly planted, slide your other leg back. Do not stand up out of the squat as you slide back.

Simply extend that leg back into a nice reverse lunge position, keeping your front leg bent.

Then slide that leg back forward into the staggered squat stance without standing up.

Move at a controlled pace and slowly extend the leg back out before sliding back in.

Do not stand up until all reps are complete. Beginners may not sink as low or slide back as far in the lunge.

Slider Side to Curtsy Lunge:

This hybrid lunge exercise is a great way to work your entire leg and even improve your hip mobility and stability. You will really target your glutes and your inner thighs too with this Side to Curtsy Lunge variation!

This lunge combo is a great way to challenge your legs without adding weights!

To do the Slider Side to Curtsy Lunge, start standing tall with a slider under each foot. You can also use just one slider under one foot if you plan to complete all reps on one side and want a more stable base.

Then slide one foot out with a straight leg as you bend that other leg to sink down into a side lunge. Hinge at your hips and sit your butt back but do not round your chest toward the ground.

Make sure to sit back in that standing heel. Then drive back up to standing, pulling the slider back in using your inner thigh.

As you stand up, slide that foot back in and quickly move it back behind you to sink into a curtsy lunge.

Slide the same foot that went out into the side lunge back and across behind your standing leg as you bend that front knee to about 90 degrees.

Sink into a lunge, loading that front glute. Do not rotate open but keep your chest square forward.

Drive through your standing leg and pull the slider back up to stand up tall before repeating the side lunge.

Push Up Wiper:

This killer upper body and core move will target your chest, shoulders, triceps and obliques.

It is a super challenging movement, especially if you perform the wiper at the bottom of the push up. To modify, you can do the push up from your knees then perform the wiper at the top of the push up.

To do the Push Up Wiper, place a foot on each slider so the ball of your foot is about in the middle of the slider for the best control. Set up in the high plank position with your hands outside your chest.

Your body should be in a nice straight line down to your feet with your feet close together.

Perform a push up, dropping your chest to a few inches off the ground. Make sure your body moves as one unit as you lower. Do not let your hips sag or butt go up in the air.

Your upper arms should create an arrow shape with your body. They shouldn’t flare way out and up by your shoulders nor do they have to be against your body unless you want to make the push up harder and more tricep intensive.

As you lower you will slide one leg up and out to the side. You can also wait until at the bottom of the push up to perform the wiper, sweeping one leg out to the side and up toward your shoulder.

Slide it out as far as your mobility and control allow. You can rotate your hips slightly as you slide the leg up.

Sweep the leg back down and press back up. To make it slightly easier, slide the leg back before you press back up. To make it slightly harder and a bit more of a coordination challenge, sweep the leg back as you press up.

After coming back to the high plank position, do another push up and perform a wiper with the other leg.

To make the move a bit easier, do the wiper at the top of the push up and even perform the push up from your knees. You can also remove a push up and do a wiper to each side between push ups.

Slider Plank Circles:

This is a great move to improve your anti-rotational core strength and shoulder stability.

It is one of my favorite moves to include if people want to work on improving their push ups while preventing shoulder, neck and lower back aches and pains.

To do Slider Plank Circles, place a slider under each and with your hands under your chest and below your shoulders. You can place them slightly closer together so that you’ll create more of a tripod position with your feet to help you fight rotation.

Set up at the top of a push up, or in the high plank position, with your feet about shoulder-width apart.

Then slide one hand out in front of you, up and out to the side and then down and back around under your chest. You want to draw a circle up, around, down and back under.

Do not let your hips rotate as you circle. Squeeze your butt, flex your quads and drive back through your heels to help create tension through your entire body.

Keep your shoulders down and back so you aren’t shrugging. Then circle your other hand up around down and back under.

Alternate slow circles as you maintain that nice plank. Make sure to feel around your rib cage working as you pull the slider down, around and back under.

Do not let your shoulders shrug and feel your back engage to support your shoulders as you hold.

To modify, you can do this from your knees or even do taps instead of using the sliders. You can also stay on one side with the slider only under your moving hand. By not alternating it can be easier to fight your body’s desire to rotate.

Slider Sit Thru:

This move is a great way to improve your shoulder stability while also really challenging it so be careful if you’re returning from shoulder injury.

It is also a great move to work your entire core, especially your obliques.

To do the Slider Sit Thru, place a slider under one foot with the ball of your foot in the middle of the slider. Because your foot will rotate onto the side, you may want to put your foot slightly toward the side of the slider you’ll be sliding toward.

Set up in the high plank position with your hands about under your shoulders and your legs out straight behind you about hip-width to shoulder-width apart.

Then slightly tuck the foot on the slider forward as you kick it under and across your body. As you rotate, lift the hand on the side you are kicking toward to open your body up toward the ceiling.

Extend the leg all the way across and through as you rotate open, reaching your hand up. Make sure your hand on the ground is positioned under your shoulder.

The leg of the foot on the ground may bend slightly as you rotate and pivot slightly onto the inside of your foot.

Slide the leg through then pull it back to the starting position as you rotate your body back to face the ground and put your hand back down.

Then repeat, kicking that same leg back across as you rotate open. Move quickly to get your blood pumping, but no so quickly you aren’t fully in control. Just don’t really pause in that plank position more than to fully return to it.

To modify this move, you may take out the slider or even keep both hands down the entire time, performing a smaller reach across with the foot on the slider.

Alternating Slider Tabletop Curls:

If you sit all day hunched over a computer, this is a must-do move.

It will open up your chest and hips while activating your entire backside. It will work your hamstrings, glutes, back and arms as well as your abs even!

To do Alternating Slider Tabletop Curls, place a slider under each foot and sit on the ground with your heels on the sliders and hands behind you on the ground. Turn your hands out or back as you place your hands on the ground behind your butt.

Bend your knees and bring your heels back close to you so you can bridge up into a tabletop bridge. Squeeze your glutes as you lift your butt up and press your chest out.

You can perform a posterior pelvic tilt to help engage your abs as you hold this tabletop position and even slightly tuck your chin to look out beyond your knees.

The slowly extend one leg out before using your hamstring to pull your heel on the slider back in. Then extend the other leg out, pulling the heel back in again with your hamstring.

As you pull the slider back in, really even think about driving the slider down into the ground to help work your hamstring more.

Do not let your hips drop toward the ground as you extend. You want to keep your abs and butt engaged the entire time as you slowly alternate sides.

Slider Prone Snow Angels:

Because we spend so much time hunched over, it is key we include moves to work our back and even improve our scapular mobility and spinal extension.

One great move to include as activation to help you do just that is the Slider Prone Snow Angels. It is one of my favorite moves to include during warm up or even as “active rest” during a core or upper body series!

To do Slider Prone Snow Angels, place a hand on each slider and lie face down on the ground with your body in a nice straight line and your hands reaching overhead on the ground.

Keeping your arms straight, sweep your arms out and down toward your sides, lifting your chest up off the ground as you sweep you arms all the way down and back toward your hips.

Squeeze your butt and lift your chest up as much as possible, lifting it higher as your arms sweep all the way down.

Then lower back down as you sweep your arms back overhead.

Lift and lower as you slide your arms down and out to the sides and back overhead.

Move slowly and even pause for a second at the top to hold and feel your entire upper back and even the backs of your shoulders working.

Make sure you don’t just feel your lower back arching or your neck straining.

Slider Body Saw:

This is a VERY challenging core move that will work your triceps, lats, pec minor, abs and quads. You will feel your entire core shaking and working to protect your lower back.

Because of the extended plank position, your abs have to work hard to protect your lower back. If you aren’t yet ready for this move, you will feel your lower back taking over and working, which means you need to regress.

If this is the case, walk back instead of sliding back or limit range of motion to start. You don’t want your lower back compensating or you won’t get the full benefit!

To do the Slider Body Saw, set up in a plank position on your forearms with your feet on the sliders. Elbows should be under your shoulders and your feet should be together or no wider than hip-width apart.

With your body in a nice straight line from your head to your heels, slide your feet back and lengthen through your arms. As you slide back you should extend your body down to your elbows, shifting your shoulders back behind your elbows. Do not let your hips sag as you slide back. You are extending your triceps as you slide back.

Then, using your lats and core, pull your feet back in to the plank position. When you come back into the plank position, do not let your butt go up in the air. Make sure your hips don’t sag either.

Then slide back out, lengthening your body out as much as you can. Again do not let your low back take over. Make sure that you also aren’t simply sliding forward and then back to the start but are actually sliding back and lengthening through your arms.

Ab Extension:

Work your lats, abs and even your glutes with this great move! You’ll feel all around your rib cage working and even your arms too!

Like the body saw though, be careful that your lower back doesn’t take over. And if you have shoulder issues, watch how far you extend out to start!

To do Slider Ab Extensions, place a slider under each hand and set up as if you’re doing a push up from your knees.

You want to have your hands under your shoulders and your body in a nice straight line from your head to your knees. Brace your abs and squeeze your glutes.

Slide both hands out as far as you can, lowering your body toward the ground. Extend out, if you can, until you’re hovering just above the ground.

Then pull the sliders back under your shoulders without bending your arms as your body moves back into the plank position. By sliding your hands back under, pulling with your back to bring your hands back in, your body will move back into the plank position.

Do not sit your butt back or let your lower back engage as you extend out or pull your hands back in. You want to brace your abs and keep your body in a nice straight line the entire time.

Once back in that knee plank position, repeat the slide back out. Do not let your hips sag, lower back arch or butt go up in the air. Also, make sure you don’t sit your butt back to help pull your arms back in. You only “rise up” because your hands come back under your shoulders.

Beginners may not slide out as far or they may extend one hand, then the other, then pull one in at a time.

T Sit Up:

Work your abs, hips, arms and upper back with this sit up variation that will also work to improve your posture!

It’s a great way to advance the basic sit up and target different areas than you may normally work!

To do the T Sit Up, place a slider under each hand and lie on your back with your arms out straight from your body at about shoulder height. Your legs should be out straight in front of you although you can slightly bend your knees if it helps you to drive your heels into the ground and keep your legs from lifting up as you sit up.

Then sit up, pressing your lower back into the ground as your round up. By slightly rounding your spine as you sit up, you can better use your abs over just depending on your hip flexors.

As you sit up, pull the sliders in toward your butt, keeping your arms straight.

Sit up tall at the top, making sure your shoulders aren’t shrugged. You want to have pulled your hands in toward your butt and have pinched your shoulder blades together to help bring your hands in.

Then slowly round your back to lower yourself back down. You can even think about lowering one vertebrae at a time if that helps to start.

As you lower down, extend your arms back out straight at shoulder height. Do not bend your arms as you sit up or lower down.

Repeat, sitting back up.

Creating A Workout:

To create a workout using these moves, you can choose to use all 12 or even just select 4-6 for a great circuit workout. Intervals are a great option with these moves although they can also be done for reps based on your goals.

For a great interval workout design using these, select 4-6 moves based on what you want to work that day and set a timer for 30 seconds on, 15 seconds off. Move from one exercise to the next, resting only the 15 seconds between moves. Complete 4-6 rounds through the circuit of moves. Beginners may rest an extra 30 seconds between rounds if needed.

Need a great travel workout kit so you can get in a challenging workout wherever you go? Check out my TriSlides and Booty Band Bundle!

Gliding discs for exercise

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