If you're looking for a low-impact, effective way to target your core [1], it's a smart idea to invest in a Power Glider [2] ($60). This tool makes it easier to perform core exercises without straining too hard or sacrificing form. Plus, it won't take up a ton of space, making it the perfect at-home workout accessory [3], especially if you're living in a small apartment.
Try this routine from celebrity fitness trainer Ramona Braganza [4] to start seeing the benefits of a Power Glider. Each move focuses on shaping your core in addition to strengthening your lower back [5]. Start by doing each move without the Power Glider first as a warm-up, then do the entire circuit twice with the Power Glider for a fast and results-yielding workout you can squeeze in any time.
Superwoman
- Start lying face down with arms extended out holding the Power Glider.
- Simultaneously raise legs and arms up toward the ceiling [6] a few inches off the ground, as shown. Try to keep your head down or level with your arms.
- Hold for five to 10 seconds and lower back down to starting position.
- Repeat 10 times before moving on to the next exercise.
Body Roll
- Start lying face down with arms extended out holding the Power Glider.
- Lift your legs slightly off the ground and, while squeezing your core, roll to the right, as shown.
- Once you reach your back, keep your legs off the ground and arms extended out above your head. Roll back to the starting position face down.
- Do 10 reps alternating left and right sides before moving on to the next exercise.
V-Sit
- Start in a seated position with knees bent and feet off the floor, holding the Power Glider straight out away from your chest, as shown.
- Slowly lower your torso and legs toward the floor [7], moving your arms with the Power Glider toward your thighs. Stop when your feet are at a 45-degree angle with the floor, making sure your lower back is pressed into the ground and your head and shoulders are not touching the floor at all.
- Squeezing your core, slowly return back to starting position.
- Complete 10 reps before moving on to the next exercise. For a modification, keep your knees bent if this exercise starts to feel too challenging.
Plank Twist
- Start on your knees, holding the Power Glider slightly in front of you, making sure the "V" of the glider is tilted forward.
- Roll the Power Glider forward into a plank position [8] (shown at left) or as far as you can comfortably go, while keeping your core engaged. Return to starting position.
- Next, roll the Power Glider out to the right (shown at right), keeping your core engaged, then back into plank position. Return to starting position on your knees. Repeat the same sequence on the left side.
- Complete 10 reps of this full combination: front, right, and left plank twists. Rest for 30 seconds and repeat the entire circuit.
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