These are synthetic discs that you can use under either your feet or your hands. They’re designed for exercise buffs who’ve mastered the basics and are ready for something more challenging.
Fitness sliders force you to use your core muscles to keep your feet and hands underneath your body as you slide around on the floor.
Fitness sliders are pretty inexpensive anyway (under ten dollars) but if you want to save even more money, you can just use a couple of small dish towels – just don’t use them to dry the dishes later!
Here are some fairly simple exercises that will challenge your dexterity and really work your core.
We’ll start with the “plank position.” That’s when it looks as if you’ve just completed a push-up. You’re positioned on your hands and toes with your legs and arms straight. Your weight should be on your toes and on your hands. Your back should be straight.
Keep your hands slightly wider than your shoulders and look down and just a bit in front of your hands so your head’s straight too. Squeeze your abs and keep your back straight.
Knee Tucks – Start in a plank position with both feet on sliders. Squeeze your abs to curl your body forward, bending at the knees until your knees touch your chest.
Focus on keeping that core tight. Don’t let your hips get too high. Slide your feet back into plank position for one repetition. Aim for twelve to fifteen reps repeated up to three times.
Mountain Climber – Start in exactly the same position as for knee tucks. Slide your right knee forward until it touches your chest. Keep your abs and core tight and your back straight.
Push your knee back into plank position and repeat the movement with your left leg. This is one repetition. Aim for twelve to fifteen reps repeated up to three times.
Pike – Start in plank position with both feet on sliders. Squeeze your abs and shove your hips toward the ceiling, which will pull your feet in towards your hands.
Make sure to keep your hand and shoulders in the same place. Use your hips to move your legs. Return to starting position for one repetition. Aim for twelve to fifteen reps repeated up to three times.
Plank Jack – Start in plank position with both feet on sliders. Push feet apart to at least hip-width, then pull back together. That’s one repetition. Aim for twelve to fifteen fast reps repeated up to three times.
Side Knee Tuck – Start in plank position with both feet on sliders. Squeeze your abs and pull your knees in toward your chest. Slide both feet towards the right, making sure you can feel your oblique muscles working in your abdomen. Finish with both feet outside of your right hand.
Keep your hands and arms steady. Return to plank position and repeat the move to the left side. This is one repetition. Aim for twelve to fifteen reps repeated up to three times.