4 Slider Exercises That Will Take Your Workouts to the Next Level

Get stronger and achieve your goal in building muscles by just using your body weight and sliders. Glide your way at the gym, home or office and enjoy your workout ―even when working out in a confined space.

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#1 – Plank Variation

Bodyweight

Move into a four-point position with your knees below your hips and your hands beneath your shoulders. Tighten your core and move into a forearm plank position, maintaining proper alignment with your head, shoulders, hips, and toes. Hold this position for a couple of seconds. Relax and raise up to return to the starting position.

Bodyweight

Fitness Sliders

Begin in an upright kneeling position with your knees on the dome of the Bosu ball. Move into a four-point position, with your hands beneath your shoulders and your knees below your hips. Place the sliders under your hands and maintain proper alignment with your head, shoulders, and hips. Tighten your core and slide both arms forward, sliding as far as you comfortably are able. Return to the starting position and repeat the movement.

Fitness Sliders

For both exercises, perform two or three sets of 6 to 10 repetitions. The intensity of this exercise is light to moderate.


#2 – Dynamic Bear Crawl

Bodyweight

Move into a four-point position with your knees below your hips and your hands beneath your shoulders. Lift your knees off the ground, keeping your back flat. Walk forward with one hand as you step with the opposite foot in a crawling motion. Repeat the movement on the opposite side, keeping your knees off the ground.

Bodyweight

Fitness Sliders

Move into a four-point position, with your knees below your hips and your hands beneath your shoulders. Place the sliders under your feet. Lift your knees off the ground, keeping your back flat. Contract your abdominal muscles, and then kick your legs back to move into a straight-arm plank position. Slide your feet back to return to the starting position and repeat the movement.

Fitness Sliders

For both exercises, perform two or three sets of 6 to 10 repetitions. The intensity of this exercise is light to moderate.


#3 – Mountain Climbers

Bodyweight

Move into a four-point position with your knees below your hips and your hands beneath your shoulders. Move into a straight-arm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Tighten your core and drive one knee up toward your chest. Lower your leg down to return to the starting position and repeat the movement on the opposite side.

Bodyweight

Fitness Sliders

Place the sliders under your feet and move into a straight-arm plank position, maintaining proper alignment with your head, shoulders, hips, and toes. Contract your abdominal muscles and drive one knee up toward your chest. Slide your foot back to the starting position and repeat the movement with the opposite knee.

Fitness Sliders

For both exercises, perform two or three sets of 6 to 10 repetitions. The intensity of this exercise is light to moderate.


#4 – 360 Glute Burn

Bodyweight

Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Tighten your core and step one foot forward, then to the side and back. Reverse the movement to return to the starting position and repeat the movement.

Bodyweight

Fitness Sliders

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Step onto the sliders with one foot and place your hands on your hips. Contract your abdominal muscles, slide one leg back and behind your other leg, and then lower your back knee into a curtsy lunge. Raise back up to return to the starting position and repeat the movement.

Fitness Sliders

For both exercises, perform two or three sets of 6 to 10 repetitions on each side. The intensity of this exercise is light to moderate.

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