You don’t need expensive gym gear to get in shape. This abs workout uses two regular paper plates to strengthen your core and tone your abs.

Performing exercise moves on sliding surfaces creates instability. It’s like walking versus rollerskating – you have no problem strolling down the street, but strap on a pair of skates and suddenly you feel all wobbly. To compensate, your muscles have to work harder – especially the muscles in your core, which are key to helping you maintain balance. If you hang out in the functional area at your gym, you may have seen gliding disks designed to create instability by reducing friction. This workout uses paper plates to mimic that effect at home.

How It Works

Do the moves as a circuit, moving from one to the next without rest. Once you’ve completed all the moves, rest for 20-30 seconds, then repeat the whole circuit for a total of four rounds. The high plank (push-up position) is your base. For an extra challenge, try to maintain this position throughout the workout.

Jackknife

Start in base position, toes on the plates, arms directly under your shoulders and core tight. From here, slide your knees in towards your chest, keeping your back low. Do 10 reps.

Pike

Back in base position, raise your hips and push down through your hands, while using your abs to slide your feet in towards your hands. Keep your legs straight. Do five reps.

Oblique Twist

Back in base position, slide one leg out to the side as far as you can, crunching with your side abs at the same time. Return to start, then repeat with the opposite leg. That’s one rep. Do 10.

Cross-over

From base position, slide your right leg under your body towards your left hand. Return to start, then slide your left leg towards your right hand. That’s one rep. Do 10.

Froggies

Back in base position, bring your knees towards your chest like in the jackknife, then slide them outwards in opposite directions, forming a wide arc and meeting back at the start, like you’re swimming breaststroke. Do 10.

Scissor Legs

From base position, drop down so your weight is on your elbows. Scissor your legs outwards about 45 degrees and back in again, keeping them straight. Do 10.

Mountain Climbers

Back up on your hands in base position, slide one knee towards your chest. As you return it to start, slide the other knee in. Continue alternating quickly, as though you’re running on the spot. Keep your back as flat as possible and try not to let your hips sway. Do as many as you can in 30 seconds.

Sled Push

Start at one end of the room – a passage is even better. Crouch down and put the plates under your hands. Keeping your legs bent and you body as slow as possible push the plates ahead of you to the other end of the room. Turn around and come back. The power for this move should come from your legs and butt muscles. Don’t hunch your shoulders or round your back. Do as many laps as you can in 30 seconds.

Looking for more workouts you can do at home? Try this morning sweat routine to shake-things up or work up a sweat with this ‘coffee table‘ workout.

READ MORE ON: Fitness Workouts

7 Core Sliders Exercises for an Amazing Ab Workout

How do you get a flat stomach?

By working out your entire core. The abdominals may get most of the credit, but it’s all of those other deep core muscles that improve posture and tighten the midsection for an overall lean appearance.

Additionally, exercises that integrate multiple muscles with the abdomen, like deltoids and gluteus maximus, were found in one study to increase the muscle activation of the rectus abdominus (aka “abs”) and the lumbar muscles (lower back). Meaning, you will get a more effective workout for your six-pack muscles as well as your entire core (bye-bye back pain!) by doing exercises that require hovering and balancing (see exercises below) as opposed to things like isolated crunches on the floor.

That’s where core sliders come in.

By adding them under feet or hands, you can perform a wide variety of “integration exercises” for better results. These small, round gliding discs are two-sided to work on a variety of surfaces. One side is slick, great for carpet or tile, while another has foam which is ideal for protecting wood floors.

Other benefits of gliding discs for core strength include:

  1. Multipurpose – they can be placed under hands or feet for a huge variety of exercises that require more balance and stability, which contributes to a stronger core. Many of these moves will also hit your shoulders and glutes for a more well-rounded, multi-tasking workout.
  2. Greater Challenge – adding discs to your exercises requires your body to work differently than without, which means more of a challenge as you adapt. And new challenges are necessary to keep your body changing and getting stronger.
  3. Travel Friendly – these make workouts possible to do anywhere, great for increasing the intensity of body weight workouts when you’re short on equipment, such as in a hotel room. They don’t take up much room and are super lightweight, so they’re also perfect for keeping in your gym bag to add to your normal routine.

7 Core Slider Disc Exercises

Below are 7 awesome ab exercises you can do with core sliders. Do all of them for an intense, “feel the burn” workout, or pick a few to add to your routine and switch them up every few weeks.

Knee Tucks

  1. Begin in a plank position on hands and toes with both feet on sliders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.
  2. Draw both feet in, bending your knees, until you’re as close to your chest as you can get. Make sure to focus on pulling with your core muscles.
  3. Then press both feet back to the start position.
  4. Repeat 12-15 times.

Mountain Climbers

  1. Begin in a plank position on hands and toes with both feet on sliders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.
  2. Pull one leg in toward your chest, then extend back to start position. Just before your leg is completely straight, begin bringing the opposite leg into your chest.
  3. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air. Compete 15-20 reps.

Twisting Mountain Climber

  1. Begin in a plank position on hands and toes with both feet on sliders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.
  2. Pull right knee in and toward your left elbow, then extend back to start position. Then quickly switch sides, bringing your left knee into your right elbow.
  3. Repeat, quickly switching legs and making sure to keep hips down. Complete 15-20 reps.

Pikes

1. Begin in a plank with both feet on sliders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.

2. Draw both feet in toward your hands at the same time with straight legs, so that hips are driving up toward the ceiling.

3. Go as far as you can with straight legs, then slide feet back to the start position. Complete 10-15 reps.

Spiderman Plank

  1. Begin in an elbow plank with both feet on sliders. Elbows should be directly below shoulders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.
  2. Bend one knee and draw it in toward the same elbow, then return to start. Repeat on the opposite side, and continue switching back and forth.
  3. Repeat 10-12 times on each side.

Plank Jack

  1. Begin in an elbow plank with both feet on sliders. Elbows should be directly below shoulders. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air.
  2. Slide both legs out to the sides at the same time as far as you can with good form, as you would when performing a jumping jack. Return back to the start.
  3. Repeat 15-20 times.

Arm Slide Out

  1. Begin in a plank position with knees on the ground and both hands on sliders. Engage your core and make sure to maintain a flat back and straight body throughout the exercise.
  2. Slowly slide both arms forward at once and extend at the hips, until chest is almost to the ground, or as far as you can comfortably go while maintaining a flat back.
  3. Pull both arms back in toward chest and return to the start position. Repeat 10-15 times. If you feel any lower back pain, discontinue exercise.

How did it go? Leave a comment and let us know how you felt after these exercises. Are you feeling the burn?

Holly Pinkham

Personal Trainer

Certified Personal Trainer & Nutrition Coach

Did Somebody Say Sliders?

Jul 16, 2018 · 4 min read

Robbie Anne

When I say sliders, I don’t mean those fun sized burgers. The kind of sliders I’m talking about are round and often colorful sliders used for all sorts of floor exercises. These funky designed pads may seem like silly gym equipment, but sliders are really terrific for toning and core strength. By adding sliders, no not the burgers, to your weekly workout, your body will be challenged more so than just doing ordinary weight lifting.

Sliders come in different shapes, sizes, and materials. Most sliders come in pairs and have two different textured sides. One side is foamy and the other side is a harder plastic. Both sides can be used for effective upper and lower body exercises. This type of change up in fitness routine will force your body into trying something new, and new in fitness means better results. For example, I usually do a whole lot of squats with weight or with resistance bands. By using sliders, I’m challenging my muscles and creating movement my legs aren’t ordinarily used to.

Not only are sliders great for changing up ordinary workouts, they are great for targeting upper body, lower body, and core muscles. Don’t have sliders near by? No worries. Hand towel on a hardwood floor will be fine too! Check out some easy slider moves below.

LOWER BODY

Reverse Lunge: Start by standing with both feet on sliders or towels. Bend your right leg and slide right foot back into a low lunge, keeping left foot in place. Straighten leg and pull right foot in to return to starting position. Do the same for your left side. Complete 10 for each leg.

Side (Lateral) Lunge: Place your feet on each slider or towel. Slide your right foot to the right side, bending the left leg slightly, without allowing left knee to go past left toes. Remember you’re doing a moving side lunge. Being your right foot back toward you as you straighten your left leg to return to standing position. Complete the same for your left leg. 10 for each leg.

Reverse Tuck (Slider Bridge): Start by lying on your back in a bridge position with sliders or a towel under each foot. Lift your hips off the floor and keep your glutes tight. Next, slide both feet away from your butt, keeping hips in the same position. Pull feet back in, keeping hips lifted throughout. Complete 12.

UPPER BODY

Arm Slide: Begin on your knees with a mat under your legs. Keeping your core tight, slide both arms forward at the same time. Tryto get your chest close to the ground. Pull arms back in toward chest. Complete 10.

Staggered Push-Up: Begin in a plank position with sliders or towels under each hand. Push your right hand forward bending your left elbow. Complete a push-up in this staggered stance. Switch the position of the hands, so left hand is staggered forward and your right elbow is bent. Complete another push-up. Continue to alternate sides. Try 10.

CORE

Mountain Climber: Begin in high plank position with toes on each slide. Pull your left leg to your chest and hold for one second. Next, as you’re bringing your left leg back, start bringing your right leg to your chest. Once comfortable with the routine, increase your speed. Try for 30 seconds.

Pike: Start in a high plank position with both feet on sliders or towels. Keeping your core tight, move your hips toward the ceiling, bringing your feet in toward hands. Keep your hands and shoulders in the same place. Slide feet back to return to starting position. Try 10.

A slider workout is a great way to try something different and really challenge your body’s muscles. Sliders are super inexpensive, but if you don’t want to spend money, ordinary hand towels will do just fine. So the next time you’re deciding on what to do at the gym, grab some sliders and try today’s Did Somebody Say Sliders? Workout for some awesome gains! Happy Workout!

31 Ways You Can Use Sliders to Get a Full-Body Workout

10. Reverse tuck

Lie faceup with knees bent and both feet on sliders. Lift hips off the floor into a bridge position, engaging glutes and hamstrings.

Slide both feet away from your butt, keeping hips in the same position. Pull feet back in, keeping hips lifted throughout. Repeat.

Make it easier: Slide one foot forward at a time.

11. Skater

Start standing with both feet on sliders. Slide left foot behind right as far as possible, simultaneously bending right leg and reaching right fingertips to touch the floor.

Pull left foot back as you return to starting position. Repeat on the other side. Continue to alternate sides.

12. Reverse lunge

Start standing with both feet on sliders. Bend right leg and slide right foot back into a low lunge, keeping left foot stationary.

Straighten your leg and pull right foot in to return to starting position. Repeat on the other side.

Make it easier: Remove slider from under the fixed foot so you have more stability.

13. Squat

Start standing with both feet on sliders, shoulder-width apart. Engage glutes, hamstrings, and core.

Send hips back and push both feet away from your midline as quickly as possible, dropping into a low squat.

Using your inner thigh muscles and glutes, pull your legs back together to stand. Think about “zipping” your legs together as you return to the starting position.

14. Lateral lunge

Start standing with both feet on sliders, shoulder-width apart. Engage glutes.

Send hips back as you slide right foot to the right, bending left leg slightly without allowing left knee to go past toes.

Extend right leg as far as you can, balancing most of your weight on your left (bent) leg. Pull right foot back toward you as you straighten left leg to return to a standing position. Repeat on the other side.

15. Reaching reverse lunge

Start sitting on the floor with knees bent and both feet on sliders. Keep hands on the floor with fingertips facing forward.

Lift hips until knees form a 90-degree angle, arms are straight, and hips are level (a Reverse Tabletop position). From here, flex right ankle so only right heel rests on slider. Send right foot forward, engaging your glutes and hamstrings, then pull back to Reverse Tabletop.

Lower right foot and flex left ankle. Send left foot forward and pull it back. Repeat.

Make it harder: As you push each foot forward, perform a dip by bending both arms. Straighten both arms as you pull foot back to starting position.

16. Plank kick-out

Start in high plank position with both feet on sliders, legs bent, and knees together. Push both feet to the right and fully extend legs. Bring legs back to center, then swing them to the left, fully extending legs.

17. Toe point

Start in high plank position with both feet on sliders and feet flexed, so just your toes are touching the sliders.

Point toes as much as possible to move sliders just a few inches, keeping core engaged. Pull toes back to a flexed-foot position.

Yes, this one is a tiny movement, but we promise you’ll still feel your calves working. This exercise will help strengthen your ankle and foot muscles.

18. Sliding burpee

Start standing with both feet on sliders. Squat, place hands on the floor, and slide back into a high plank position. Perform one push-up. Pull knees back to chest and stand. Repeat.

19. Curtsy lunge

Start standing with both feet on sliders, feet hip-width apart, knees slightly bent, and hips slightly hinged (as if you were just starting to lower into a squat).

You should feel your glutes and hamstrings already engaged. Using all the muscles in your right leg, push right foot behind left and come into a low curtsy lunge.

Return to starting position by pulling right foot back so it’s parallel to left, keeping knees bent and hips hinged throughout. Repeat on the other side.

20. Sliding jack into wide squat

Start standing with both feet on sliders. Push feet out as quickly as possible and come into a low, wide squat. Make sure toes are turned out to the sides (like a second-position plié) and simultaneously raise your arms overhead into a clap.

Using inner thighs and core, pull legs back together as quickly as possible as you bring hands down to your sides, like a jumping jack. Repeat.

21. Leg circle

Start in a half squat with feet hip-width apart, knees slightly bent, and hips slightly hinged, as if you were just starting to lower into a squat.

You should already feel your glutes and hamstrings engaged. With right toes on a slider, slide right foot forward and, keeping left knee bent, send right leg into a wide arc out to the right side and then back, bringing it full circle to meet left foot.

Now push right foot back and send it into a reverse arc, bringing right foot back to meet left foot. Repeat for desired number of reps, then switch the slider and repeat on the other side.

22. Corkscrew

Start in high plank position with both feet on sliders. Slide right foot forward and across your body, as if aiming for left shoulder.

Lift left hand off the floor and rotate to the left so all your weight is on right hand (almost like Wild Thing in yoga).

Tap right knee with left hand before sliding back into high plank position. Repeat on the other side.

23. Side plank with leg cross

Start in a right side plank with right forearm on the floor, obliques engaged, and left hand on left waist. Left foot should be on the floor behind right foot, with left toes on slider.

Pull left toes up toward your butt, bending left knee and keeping left leg crossed behind right leg. Slide left leg back to starting position and repeat for desired number of reps before switching sides.

If you already have great hip mobility, this move might feel a little easy. If not, this can be a great hip opener. You should feel your left glute engage, along with your obliques.

24. Ski

Start standing with both feet on sliders. Push right foot forward as left foot pushes back. Then reverse — left foot forward, right foot back — moving as quickly as possible, as if you’re cross-country skiing.

25. Grasshopper

Start in high plank position with both feet on sliders. Keeping right leg straight and hips as level as possible, cross right leg under left.

Push right leg out to left side, turning hips to the left but keeping both hands on the floor. Pull right leg back to starting position and repeat on the other side.

The pullup is one of the best exercises for building enviable arms and a powerful back. So why do some guys avoid them? Because hoisting up your body weight from a dead hang is hard, and no one wants to be left swaying from the bar.

Whether you want to complete your first rep or you’re looking to break through a pullup plateau, try the sliding floor version. It mimics the motion of the classic exercise, but doesn’t require you to haul the full load of your weight with each rep, says BJ Gaddour, Men’s Health Fitness Director and creator of THE 21-DAY METASHRED.

“The sliding floor pullup increases your shoulder mobility, and strengthens the muscles in your upper back, rear shoulders, and arms, ultimately setting a solid foundation for the standard,” he explains.

To make the move less challenging, lift your feet off of the floor to reduce friction. To make it more challenging, dig your toes into the ground to create more resistance.

Ready to try it? Watch the video above to learn how to perform the sliding floor pullup with perfect form. If your floor wasn’t clean before trying this move, it will be afterward.

Sliding plates for exercise

Leave a Reply

Your email address will not be published. Required fields are marked *