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. This exercise will help strengthen your ankle and foot muscles.
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. 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. Push feet out as quickly as possible and come into a low, wide squat.
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. 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. 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.
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.
Push right foot forward as left foot pushes back. 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. Start on all fours think Tabletop in yoga with both hands on sliders. She incorporates sliders into her workouts about once a week and designed the below routine to activate the glutes and core, two major muscle groups that are critical for everything from hiking to swimming. The routine also targets the hamstrings, inner thighs, and shoulders and incorporates some stability work.
Do this workout before or after your main workout as supplemental strength training, or try it on its own for a standalone burst of strength work. Perform each set three times, resting as much as you need between each round to maintain good form. After three rounds, rest for two minutes before moving on to the next set. What it does: Instead of stepping your leg back into a lunge, you slide it, which allows you to better focus on engaging the standing glute. The slow-fast tempo—you lower into the lunge with control, then explode back up—builds both strength and power in your lower half.
How to do it: Stand up tall with your feet hip-distance apart and your hands clasped in front of your chest. Place one foot on the slider. This is the starting position. Over the course of two to three seconds, push the slider backward and bend your knee to lower into a lunge.
Pause when your leg forms a degree angle. Squeeze your standing glute and quickly reverse the movement to return to the starting position—this should take about a second. This is one rep. Make it harder by holding a free weight or medicine ball at your chest. What it does: Works the stabilizer muscles in the core and shoulders by adding dynamic movement to a plank.
Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. How to: Place your hands about shoulder-width apart on the floor, with sliders underneath.
Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor.
Press back to start. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90 degree angles. Push through your left foot to stand.
How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air.
Maintaining this position, bring your right leg in to meet the left, then return to start. How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Keeping your hands behind your head, twist your body to the left. Return to center, then push through your left foot to return to start.
Weight Loss. United States. Type keyword s to search. Today's Top Stories. She demos all of the moves for this circuit in the video above. For Oprea, it's the sliding motion that's important, not the sliders or gliders themselves.
Whatever gets you sliding will do the trick. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Instagram content View on Instagram. The biggest benefit of using sliders is that they really engage your core. Adding sliders to an exercise will make it feel more challenging overall.
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