What if we told you to get a strong core and sculpted abs you never have to do another crunch again? After screaming "hallelujah!" you may wonder where that leaves you in terms of effective ab exercises [1]. And while other ab moves such as planks and Russian twists [2] can tone your tummy, you can get in a killer core workout using a pair of disc sliders [3] ($10 on Amazon). If you don't have a pair of sliders, grab two washcloths or smaller towels to place under your feet.
Check out these disc slider exercises to create a soreness-inducing ab workout [4]. Incorporate these into your core day to change it up from those boring crunches and planks. Best part? If you have hardwood or tile floors, you can do these right at home — no gym required!
Croc Walk With Sliders
- Grab a pair of gliders [5], and put the hard side down on the ground. Place your toes on top of the gliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.
- Engage your abdominals as you move your right hand forward and simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.
- Move forward for 10 meters.
Mountain Climber Sliders
- With the towels under your feet, start in a basic straight-arm plank position.
- Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward. Quickly continue running or "climbing" in place for 30 to 60 seconds.
Plank to Bear
This move is similar to the Bear on a megaformer.
- Begin in plank position with a towel under the ball of each foot.
- Slowly bend both knees in toward the chest while keeping the arms straight, shoulders over the wrists, and maintain a flat, tabletop back.
- Maintain a stable upper body as you push your legs back to plank.
- Repeat for a total of 10 reps and aim to to do two to three sets.
20-Minute Workout to Glide Your Way to Flat Abs — All You Need Is a Towel
Here's a 20-minute strength-training session that will teach you how to use your towel like a glider to challenge your abs and legs.