Whenever I get a new personal training client I can pretty much guarantee that one of their fitness goals will be to improve their core strength, so I introduce them to an affordable piece of equipment that can transform their core workouts—sliders.
Are you familiar with these little discs? You can get a pair like these ones from Amazon for under $5 and they are way more versatile than you might think.
I also use them in my weekly Circuits Club class, where my members have a real love/hate relationship with them because they provide such a challenging workout. They always moan when I get them out, but then ask me to bring them again next week!
Sliders are challenging because you have to really engage your muscles to move them and keep your body stable. When you add sliders to plank exercises in particular, you challenge the transverse abdominis muscle that wraps around the spine and sides. This is a deep postural abdominal muscle that plays a big role in keeping your core and back stabilized in everyday movements and during exercise.
Since most people might not know what to do with them, I've put together this six-move core sliders workout to get you started.
How to do this core sliders workout
Shop core sliders
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Core slider exercise guides
1. Lateral lunge
Sets: 3 Reps: 8-10
- Stand with your feet hip-width apart with sliders under both feet.
- Slide your right foot out to the right side, pushing your hips back and bending your left knee to almost 90°.
- Reverse the movement to the start.
- Do all your reps on one side then swap sides.
2. Glute bridge alternating leg extension
Sets: 3 Reps: 8-10 each side
- Lie on your back with your knees bent and sliders under both feet.
- Brace your core, then press into your heels and squeeze your glutes to raise your hips until your body is in a straight line from shoulders to knees
- From this position, press into your right heel and slide your right foot out until your right leg is almost straight, then slide it back to the starting position.
- Repeat on your other leg. Continue, alternating sides with each rep.
3. Mountain climber
Sets: 3 Reps: 8-10 each side
- Start in a high plank position with your arms and legs extended, hands directly under your shoulders, and your toes on the sliders, with your body in a straight line from head to heels.
- Slide your right foot forward, bringing your right knee towards your left elbow, then slide it back to the starting position.
- Repeat on your other leg. Continue, alternating sides with each rep.
4. Plank jack
Sets: 3 Reps: 8-10
- Start in a high plank position with your arms and legs extended, hands directly under your shoulders, and your toes on the sliders, with your body in a straight line from head to heels.
- Keeping your upper body still, slide both feet out to either side quickly then back into the start position.
Make it easier: If this is too hard, you can slide one leg out and in, then the other.
5. Plank arm circles
Sets: 3 Reps: 8-10 each side
- Start in a high plank position with your arms and legs extended, hands directly under your shoulders, and your hands on the sliders, with your body in a straight line from head to heels.
- Slowly make a circle with your right hand, then repeat with your left hand. Continue, alternating sides with each rep.
Make it easier: Drop from your toes to your knees, so your body is in a straight line from head to knees.
6. Bear crawl
Sets: 3 Reps: 8-10 steps each side
- Begin on your hands and knees, with your hands directly under your shoulders, feet hip-width apart and toes on the sliders.
- Engage your core and lift your knees just off the floor.
- Keeping your knees off the floor, move your right hand and slide your left foot forward, then your left hand and right foot.
- Continue crawling forward, alternating sides with each rep.
