Updated: Jul 30, 2021
5 Exercises To Do With Sliders
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Sliders are a fantastic hidden gem for a core strengthening program. I use them quite frequently, not only with my athletes, but in rehabbing my patients as well. I highly recommend you consider adding them to your arsenal!
Sliders can be used under the feet or hands and provide just enough instability that your core, leg, and arm muscles have to work to keep things stable.
Sliders can be found online or in your local sporting goods store. However, (here is my tip to all my patients) you can actually go buy a set of large oval furniture sliders at your hardware store or home improvement store. They are MUCH less expensive and do the job just fine.
If you buy them online, they may be referred to as fitness sliders, discs, or gliders and they come in all shapes, sizes and colors but they truly do all the same thing.
The only difference can be some work better on carpet and others on tile, so just check that when shopping. This set of sliders is convenient because they can be used on either carpet or hardwood floors.
So, let me show you 5 core exercises that you can do with your sliders and you will get some arm and leg work in there as well! I recommend shooting for 8 to 12 repetitions for each exercise and you can work on them 3 times per week or mix them in your current fitness/strengthening routine.
1. Bridge Slide Outs
Start by lying on your back with a slider under each foot and your knees bent. Lift your hips off of the floor and keep them up. With your hips up, slide your right leg out as far as you can control and then slide it back in. The slide your left leg slowly out and in. This is 1 repetition.
2. Leg Scissors
Get into a push up position with the sliders under your feet. Keeping your elbows and back straight (do not let your back sag), slide both feet out to the side by opening your legs and then slowly back in. Only slide out as far as you can control.
3. Mountain Climbers
Again, you will be in a push up position with the sliders under your feet. Keeping your elbows and back straight, slide your right foot by bending your knee to your chest and then slide it back out. Repeat with the left leg, this is 1 rep.
4. Arm Slide Outs
Yep, you guessed it-you will be in a push up position again (did I mention you will get some arm work with these as well?) but the sliders will now be under your hands. Keeping your back straight, slide your right hand out to the side and slowly back in. Then slide your left hand out and back in. Remember, only slide as far as you can control and do not be surprised if this is not very far!
5. Panther Push Up Slides
Get on all fours with the sliders under your feet. Push through your hands so just your knees are off the ground (do not push your hips up and back in the air-that is cheating!) With knees just off the ground, slide your right foot behind you and slowly back in, followed by the left foot back and in. Again, only slide as far as you can control and a slide on each leg is 1 repetition.
I hope you enjoy these slider exercises and I think you will find them a crazy effective tool in your core strengthening program! Just start slow and build up-you’ve got this!!!!
Want other options for strengthening work at home? Want other strengthening ideas to try at home? Check out the other GET FIT WITH 5 exercises that you can do with an exercise ball, exercise tubing, body weight, and mini bands.
If you would to download or print out a quick reference sheet of these exercises, sign up to access our FREE Resources page.
Stay Well & Feel Good,
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
Hi! I am Dr. Kim MacDonald. I am a physical therapist who specializes in empowering my patients to optimize how they move their bodies and improve their ability to do the things they love regardless of age, experience, or capabilities.
My experience in the health care field allows me to teach the tools you need to ensure that you are working safely to improve your pain and maximize your physical potential.
If you would like to know more about how you can help yourself be healthier and live a more active lifestyle, join me here