Back to Blog

Strengthen Your Core: 5 Effective Slider Exercises

Unlock the power of sliders to enhance your core strength with these five effective exercises that you can do at home.

Posted by

Slider Exercises for Core Strength

Unleashing the Power of Sliders

Developing a strong and muscular core is essential for overall fitness, and one of the best tools to help achieve this goal is Pilates. If you're looking to build impressive abs without having to invest in expensive reformer machines, sliders are the perfect solution. These small, gliding discs are designed to slide smoothly over surfaces like tile or wooden floors and can significantly enhance your core workouts. Using sliders requires you to engage and balance, which helps to stabilize and strengthen your core muscles.

"Sliders provide a fantastic and cost-effective way to boost your balance, stability, and core strength," says an expert in Pilates technique. "The great thing about sliders is that they promote multitasking during your workout. Every exercise you perform involves core engagement, making your sessions more efficient and impactful."

5 Slider Exercises to Strengthen Your Core

1. Slingshot Lunge

Start by standing with your left foot firmly on the floor and your right foot positioned further back on the slider, with your heel elevated. Hinge forward at the hips while bending your left knee and sliding your right leg back, keeping it straight. Maintain a neutral spine as you straighten your left leg, bringing the slider back forward. Repeat this movement for 1 minute before switching to the other leg.

  • Difficulty Increase: Lift your right leg at the end of the slider movement and hold it for 10 seconds to enhance your balance.
  • Difficulty Decrease: Use a chair or wall for support as needed.

2. Cobra

Begin in a modified plank position, placing your hands on the floor and knees on the sliders. Keep your shoulders above your elbows and inhale as you slide back to lower your forearms to the ground while maintaining a straight spine. Exhale and extend your elbows at a 45-degree angle, bringing your spine forward back to modified plank, while ensuring your abs are engaged to protect your lower back. Continue this movement for 30 seconds to 1 minute.

  • Difficulty Decrease: Skip the forearm lowering and simply slide back and forth from your shoulder joints.

3. Oblique Pike

Begin in a plank position, with your hands on the floor and your right leg positioned on the slider. Your legs should cross, with the right leg in front. Rotate your right hip down towards the ground, keeping your shoulders aligned. As you inhale, exhale while lifting your hips and drawing your legs towards your chest, keeping them straight. Inhale as you return to the plank position. Repeat for 30 seconds and then switch to the other side.

  • Difficulty Decrease: Start from a modified plank with shins on the sliders and alternate lifting and lowering your waist.

4. Skater

Stand with your arms extended in front and feet hip-width apart, with your left foot on the floor and your right foot on the slider. Bend both knees into a squat, then shift your weight onto your left leg, extending your right leg to the side while keeping your hips stable. Maintain a straight line with your standing leg’s hip, knee, and ankle. Repeat this motion for 1 minute, followed by switching sides.

  • Difficulty Increase: When gliding with the right leg, open your left arm to the side while keeping your right arm at shoulder height. Alternate this when using your left leg.

5. Knees to Chest

Start in plank position with your hands on the floor and your toes on the sliders. Inhale and engage your core, keeping your shoulders over your wrists as you exhale. Slowly bend your knees and draw them under your hips, then extend your legs back into plank position. Repeat for 30 seconds to 1 minute.

  • Difficulty Decrease: Alternatively, keep your knees on the sliders in modified plank, and draw your knees in and out by adjusting your hips.

Choosing the Right Sliders

Investing in quality sliders can enhance your workout experience significantly. Here are a few recommended options:

  • Elite Core Sliders: Designed with two sides—smooth for carpet and fabric for hardwood—priced at $20.
  • Valslides: These 10-inch-long pads are easily adjustable for different movement modifications, available for $30.
  • Slidez: Featuring a nonslip pattern that securely grips feet and hands, ensuring safety for beginners, also priced at $30.

A Note on Safety

Before embarking on any new exercise program, it's always wise to consult with your healthcare provider to ensure it’s safe for you to proceed.

By integrating these slider exercises into your fitness routine, you’ll be on your way to a more powerful core. Embrace this journey of strength and stability!

Other Interesting Articles