My personal training clients often ask me what home gym equipment they should buy and I always recommend sliders. In my opinion, they’re one of the most inexpensive yet effective fitness tools available.
Sliders are lightweight plastic or rubber thin disks that—as the name suggests—slide along the floor. Many core sliders are double-sided to work on both hard surfaces and carpet.
Place them underneath your feet or hands and they provide an additional challenge to keep your body stable when performing bodyweight exercises like push-ups, lunges and mountain climbers.
They’re relatively easy to use, portable and offer a variety of benefits. from greater muscle activation, to recruiting deep stabilizing muscles to improving your range of motion.
If you’re ready with a pair of sliders, or even have a hard floor and pair of dish towels, give the following workout a try.
How to do the core sliders workout
You’ll need two sliders and an exercise mat. If an exercise feels too advanced, check out the modifications I’ve included. Once modifications feel easier, you can progress to the standard form.
Perform 10-15 repetitions of each move and complete up to three sets. Start at the lower end of the repetition range if you’re a beginner, then increase as you get stronger.
To maximize results, make sure you’re comfortable with how to properly engage your core—it will ensure you perform the exercises effectively, safely and with the right muscles.
Check in with your doctor before starting any new activity. Sliders are great for beginners and advanced athletes alike, but if you’ve just started exercising regularly, consider working with a certified personal trainer to help you perform exercises correctly and give you feedback on your form.
1. Lateral lunge with sliders
Video: Getty Images
Sets: 1-3 Reps: 10-15
- Stand on sliders with your feet hip-width apart.
- Engage your core muscles.
- Hinge at your hips behind and push your buttocks back.
- Bend your left knee and slide your right foot out to the side.
- Extend your left knee to stand and slide your right foot back to the starting position.
- Complete all the repetitions on one side, then repeat on the other side.
Trainer tips: Keep your chest up as you lower and your center of gravity over your standing leg. Ensure your non-moving leg stays fully planted on the floor and avoid your knee caving inwards.
Make it easier: Use a wall or chair for extra support.
2. Mountain climber with sliders
Video: Getty Images
Sets: 1-3 Reps: 10-15 each side
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Place a slider underneath the toes of both feet.
- Engage your core, then lift your knees off the floor.
- Slide your feet behind you to start, forming a straight line from your ankles to your head.
- Drive one knee toward your belly button, keeping your toes on the slider.
- Slide it back to the starting position.
- Repeat on the other side.
- Continue, moving with control.
Trainer tips: Keep your hips still and your shoulders stable. Avoid rocking forward and back as you move. Keep your hips level as you bring your knee up. Avoid your hips sinking or excessive arching in your lower back.
If you can’t maintain this form, make the exercise easier by performing the movement without sliders.
3. Slider push-up with reach
Sets: 1-3 Reps: 10-15
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Place a slider under each hand.
- Engage your core and step your feet behind you, forming a straight line with your body.
- Bend your right elbow to lower your chest, hips and torso toward the floor as you slide your left hand out to the side, keeping it in line with your shoulders.
- Push through your right hand to lift your body to the starting position, sliding your left hand back in.
- Repeat on the other side.
- Continue alternating sides to complete the repetitions.
Trainer tips: Maintain alignment of your chest, hips, and torso and avoid your hips rising or sinking as you move. Avoid excessive arching in your lower back. Keep your shoulders rolled back and squeeze your shoulder blades together as you lower your chest.
Make it easier: Make this move easier by performing the movement from your knees. If this is still challenging, you can do the move on the wall instead. Stand an arm’s length away from the wall, place the sliders under your hands at shoulder level, bend your elbow to lower your chest to the wall and slide the oppohttps://gymforcestore.com/ hand away to the side.
4. Plank to pike with sliders
Sets: 1-3 Reps: 10-15
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Place a slider underneath the toes of both feet.
- Engage your core and lift your knees off the mat.
- Slide your feet behind you to start, forming a straight line from your head to your ankles.
- Slide both feet toward your hands as you raise your hips upward, creating a V-shape with your body.
- Pause then slide your feet and hips back to the starting position.
Trainer tips: Avoid excessive arching in your lower back. Keep your legs straight throughout the movement.
Make it easier: Perform a slider knee tuck instead. Keep your hips level with your shoulders and drive both knees towards your chest.
