Roll up your yoga mat and put your dumbbells to the side — this at-home routine is all about utilizing sliders for a low-impact, total-body workout. According to Stef Corgel [1], a NASM-certified personal trainer and Tone It Up App [2] trainer, slider discs are one of the most effective exercise tools.
"Sliders can be used to achieve a total-body burn or to target smaller, more specific stabilizing muscles," she said.
When you use sliders, you're not only working on stability but also your endurance and flexibility. Sending love to your aching joints, sliders eliminate the impact or pounding on the body sometimes experienced in higher-intensity exercises, Corgel explained.
If you already own a set of sliders, the only other things you need to do are break out your favorite leggings and secure a space on a flat, hard surface — this will allow the slider to glide across the floor with ease. However, Tone It Up's Slide 'N Sculpt Discs [3] ($13) are designed to be used on carpet, too.
After completing the warmup below, follow along with Corgel's total-body slider workout to feel the burn.
Warmup
- Bodyweight squats. Repeat for 12 reps.
- Walk-outs to plank. Perform four slow mountain climbers — sliders on feet. Repeat for six reps.
- Cat-Cow pose. Repeat for 12 cycles.
- Downward Dog pose. Touch hand to opposite toe. Repeat for 12 reps.
- Child's pose. Thread the needle with your right arm. Hold for 20 seconds. Repeat with left arm. Hold for 20 seconds.
Plank Slide-Out
This exercise sculpts your entire upper body and core.
- Begin in a plank position with a slider under each hand.
- Keeping your hips square and abs engaged, slide your right hand forward a couple inches, then back to start position.
- Repeat on the other side.
- Perform three sets of six to eight reps per side.
Slider Ab Burnout
Tone your abs and shoulders with this key move.
- Begin in a plank position with your hands on the ground and a slider under each foot.
- Maintaining a straight line from head to toe, engage your core and slide your right foot in toward your chest.
- Slide your left foot to meet your right. Then, slide your right foot back to start position, followed by your left.
- Perform three sets of six to eight reps per side.
Slider V Pulse
The Slider V Pulse is designed to target your core and waistline.
- Begin seated on the ground with knees bent, feet together, and a slider placed in between your toes.
- Place your hands on the ground behind you, elbows bent, and lean your upper body back to about 45 degrees.
- Lift your feet about six inches off the ground.
- Pulse your knees in toward the right side of your chest, then toward the left.
- Perform three sets of 12 reps per side.
Slider Lateral Lunge
This move targets your legs and butt.
- Start standing with feet hip-width apart and a slider under your right foot.
- Lower into an athletic stance with a flat back and booty back.
- Keeping your left foot planted, slide your right foot out to the right until it's fully extended — avoid locking out
- Perform three sets of 12 reps per side.
Slider Lateral Push-Up
The Slider Lateral Push-Up is meant to tone your entire upper body, as well as your core.
- Start in a push-up position with a slider under each hand.
- Engaging your core with hips square to the ground, slide your right hand a few inches to the right and complete a wide-arm push-up.
- Slide your right hand back to start position, then repeat on the left side.
- To modify, drop to your knees and perform the same move detailed above.
- Perform three sets of six to eight reps per side.
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