10 Slider Exercises: Strengthen your CORE with these simple exercises

Sliding discs, also known as sliders or gliding discs, are a popular piece of fitness equipment for those wanting to challenge their core stability and get a full body workout!

Core sliders are the perfect tool for increasing the difficulty of a range of exercises and help to activate your core as well as other stabiliser muscles.

Keep reading for 10 killer slider exercises to help strengthen your core muscles. 

 

1. Slider Curtsy Lunges 

Muscles Targeted: Glutes, quads, abdominals

Exercise Steps:

  • Stand with your feet shoulder-width apart and your arms down at your sides with your right foot on the floor and the ball of your left foot on slider
  • Putting your weight into your right foot, glide back and around with your left foot — almost as if you’re curtsying. Ensure you keep your chest up and core engaged throughout. You can clasp your hands together for stability. 
  • Begin to straighten your right leg, pushing up through your heel, and gliding your left foot back to the starting position.
  • Repeat for the desired rep range, then swap the disc onto the other foot and repeat on the other side

 

2. Slider Reverse Lunges

Muscles Targeted: Glutes, quads and abdominals

Exercise Steps:

  • Stand with your feet shoulder-width apart with your right foot on the floor and the ball of your left foot on slider
  • Putting your weight into your right foot, glide back with your left foot until your knee almost touches the ground and you make 90degree angles with your legs. Ensure you keep your chest up and core engaged throughout. You can clasp your hands together for stability. 
  • Begin to straighten your right leg, pushing up through your heel, and gliding your left foot back to the starting position.
  • Repeat for the desired rep range, then swap the disc onto the other foot and repeat on the other side

 

3. Slider Side Lunge

Muscles Targeted: Glutes, hamstrings and abdominals

Exercise Steps:

  • Start standing with one foot on a slider and one on the floor about hip distance apart
  • Slowly slide out the leg on the slider whist bending the leg that is firm on the ground, creating a side lunge.
  • Slide your right foot back in using a smooth, controlled motion as you return to a standing position. 
  • Repeat for the desired rep range, then swap the disc onto the other foot and repeat on the other side

 

4. Slider Mountain Climbers

Muscles Targeted: Glutes, quads, hip flexors and abdominals

Exercise Steps:

  • Begin in a high plank position (shoulders should track over your wrists) with the balls of both feet on sliders. Ensure your core is engaged throughout and you maintain a neutral spine.
  • Draw your right knee up to your chest, then slide your right foot back as you slider your left foot forward, bring your left knee to your chest.
  • Continue to alternate, moving quickly until you reach the desired rep count. Make sure to keep your core engaged and back flat throughout.

 

5. Slider Plank Pikes

Muscles Targeted: Glutes, abdominals 

Exercise Steps:

  • Start in a high plank position with both feet on the sliders and your gaze forward.
  • Slowly draw your feet into your chest whilst keeping your leg straight and core braced.
  • Return to starting position and repeat. 

 

6. Slider Front to Side Plank

Muscles Targeted: Glutes, abdominals 

Exercise Steps:

  • Start in a high plank position with both feet on the sliders and your gaze forward.
  • Lift one arm up to the sky, turning your gaze to the lifted hand. Hold for a second before return your hand to the ground. Then lift up your other arm and continue alternating sides until you reach the desired rep range.

 

7. Slider Arm Circles 

Muscles Targeted: Shoulders, abdominals 

Exercise Steps:

  • Start in a high plank position (hands shoulder-width apart & shoulders over wrists) with a glider under each hand.
  • Maintaining a neutral spine and an engaged core, slowly draw a counterclockwise circle. Reverse the movement to draw a clockwise circle for 1 rep.
  • Repeat until you reach the desired reps, making sure to do each arm equally.

 

8. Slider knee tuck

Muscles Targeted: Glutes, hip flexors, abdominals 

Exercise Steps:

  • Start in a high plank position with both feet on the sliders and your gaze forward.
  • Keep your hips level and begin to slide both knees in to touch your chest, keeping your feet on the sliders, your back will round slightly (this is normal)
  • Engage your abs in as you slide your feet back to your starting plank position, returning to your neutral spine.

 

9. Single Leg Bridge Slider Curl

Muscles Targeted: Hamstrings, glutes

Exercise Steps:

  • Start lying on your back with your feet about shoulder width apart and the sliders underneath your feet.
  • Engage your glutes as you lift your hips up into a bridge position
  • Slowly slide one foot forwards, away from your glutes then slide it back in, all whilst keeping your hips and pelvis stable.
  • Repeat with the other foot and continue alternating sides.

 

10. Single Arm Sliding Ab Extensions

Muscles Targeted: Abdominals 

Exercise Steps:

  • Start in a high plank position but on your knees with a glider under each hand.
  • Slowly push your left hand in front of you, keeping your left arm straight. Bend your right arm (like you're doing a push-up) as you move your left hand as far forward as possible while keeping your torso in a plank.
  • Glide your left hand back until you return to the starting position, then repeat on your right side.
  • Keep alternating sides until you reach the desire rep count.

 

Check out our core sliding discs so you can try some of these out for yourself! 

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