Exercise Sliders

Sliding disc exercises, also known as slider exercises or gliding exercises, are a great way to engage your core, improve stability, and work multiple muscle groups. They involve using a pair of sliders or discs under your hands or feet to create a smooth gliding motion. Here are five sliding disc exercises you can do at home:

1. Mountain Climbers: Start in a high plank position with the sliders under your feet. Engage your core and bring one knee toward your chest while sliding the other leg back. Alternate the movement quickly, as if you’re climbing a mountain. This exercise targets your core, shoulders, and hip flexors.

2. Reverse Lunges: Stand with both feet on sliders. Take a step backward with one foot, sliding it behind you while bending your front knee into a lunge position. Push through your front foot to slide the back foot back to the starting position. Repeat on the other side. Reverse lunges primarily work your quadriceps, glutes, and hamstrings.

3. Plank Jacks: Begin in a high plank position with sliders under your feet. Keeping your core tight and maintaining a straight line from head to toe, simultaneously slide your feet apart to the sides and then back together, similar to a jumping jack motion. Plank jacks engage your core, shoulders, chest, and legs.

4. Pike Slides: Start in a high plank position with sliders under your feet. Engage your core and use your feet to slide them toward your hands while lifting your hips into the air, forming an inverted V shape. Slowly slide your feet back to the starting position. Pike slides target your core, shoulders, and hamstrings.

5. Knee Tucks: Begin in a high plank position with sliders under your feet. Keeping your core engaged, use your legs to slide your knees toward your chest, lifting your hips slightly. Slowly extend your legs to return to the starting position. Knee tucks primarily work your core muscles, especially your lower abs.

Remember to maintain proper form throughout these exercises, focusing on control and stability. Start with a small range of motion and gradually increase as you become more comfortable. Also, ensure that you have a smooth surface to slide on, such as hardwood or tile floors. If you don’t have sliders, you can use alternative options like small towels or paper plates on a non-carpeted surface.

Always listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions or injuries.