When it comes to working out, efficiency and effectiveness are key. We all want to get the most out of our workouts in the least amount of time.

Full-body workouts are a great way to accomplish this, as they engage multiple muscle groups and burn more calories than isolated exercises. Sliders have emerged as a popular tool for full-body workouts, providing a challenging and dynamic way to target various muscle groups.

In this article, we will explore the benefits of using sliders for full-body workouts and provide you with some effective exercises to incorporate into your routine.

The Benefits of Sliders

Sliders, also known as gliders, are small discs or pads that can be placed under your hands or feet to create a smooth sliding motion on the floor.

These simple tools add an element of instability, forcing your muscles to work harder to maintain balance and control. Here are some of the benefits of incorporating sliders into your full-body workout:.

1. Increased Core Engagement

Sliders require your core to work overtime to stabilize your body during exercises. By challenging your core muscles in this way, sliders can help improve your balance, stability, and overall core strength.

2. Enhanced Muscle Activation

Sliders activate multiple muscle groups simultaneously, making your workout more efficient and effective.

Exercises such as sliding lunges, mountain climbers, and pike planks engage not only your legs or core but also your upper body and stabilizer muscles.

3. Low-Impact Exercise Option

If you’re looking for a low-impact workout that’s gentle on your joints, sliders are an excellent choice. The sliding motion puts minimal stress on your joints, reducing the risk of injuries often associated with high-impact exercises.

4. Versatility and Convenience

Sliders are portable and can be used on various surfaces, making them an incredibly versatile tool for full-body workouts. They can be used at home, in the gym, or even outdoors.

Sliders also take up very little space, making them an ideal option for those with limited workout space.

Effective Slider Exercises for Full-Body Workouts

Now that we’ve explored the benefits of sliders, let’s dive into some effective exercises that will target your entire body:.

1. Sliding Lunges

Start by placing one foot on a slider and the other foot stationary on the floor. Slide the foot on the slider back into a lunge position while bending both knees, keeping your chest lifted.

Push through the heel of the stationary foot to slide the other foot back to the starting position. Repeat on the other side.

2. Mountain Climbers

Assume a push-up position with both feet on sliders. Engage your core and bring one knee towards your chest, sliding your foot along the floor. Return to the starting position and repeat with the other leg.

Alternate between legs at a fast pace, mimicking a climbing motion.

3. Slider Pike Planks

Begin in a high plank position with both feet on sliders. Engage your core and slowly lift your hips, sliding your feet towards your hands. Keep your legs straight as you pike your hips up towards the ceiling.

Slowly return to the starting position and repeat.

4. Sliding Push-Ups

Assume a push-up position with both hands on sliders. Bend your elbows and lower your chest towards the floor, simultaneously sliding your hands outwards to the sides.

Push through your palms and slide your hands back in as you straighten your arms to return to the starting position.

5. Slider Hamstring Curls

Lie on your back with your heels on sliders and your arms by your sides. Lift your hips off the ground to form a bridge position. Engage your core and slide your heels towards your glutes, bending your knees.

Slowly extend your legs back out, returning to the starting position.

6. Slider Plank Jacks

Assume a high plank position with both feet on sliders. Engage your core and jump both feet out wide to the sides, just like performing a jumping jack. Jump your feet back in to return to the starting position and repeat.

7. Slider Reverse Lunges

Place one foot on a slider and step the other foot back into a lunge position. Bend both knees to lower your body down into a lunge, sliding the foot on the slider back.

Push through the heel of the front foot to slide the back foot back to the starting position. Repeat on the other side.

8. Slider Rollouts

Kneel on the floor with your hands on sliders, slightly wider than shoulder-width apart. Engage your core and slowly slide your hands forward, extending your arms while maintaining a straight line from head to knees.

Pause when you feel the stretch in your core, then use your core to pull your hands back towards your knees.

9. Sliding Side Lunges

Start with both feet on sliders and your legs wider than shoulder-width apart. Slide one foot out to the side into a lunge position, bending the knee and keeping your other leg straight.

Push through the heel of the lunging foot to slide it back to the starting position. Repeat on the other side.

10. Slider Knee Tucks

Assume a high plank position with both feet on sliders. Engage your core and bring both knees towards your chest, sliding your feet along the floor. Extend your legs back out to return to the starting position and repeat the movement.

Conclusion

Adding sliders to your full-body workouts can greatly enhance their effectiveness and efficiency. The instability created by sliders engages multiple muscle groups, increasing core engagement and overall muscle activation.

The low-impact nature and versatility of sliders also make them an excellent tool for anyone looking to achieve a challenging and well-rounded workout. Incorporate these slider exercises into your routine and watch your full-body strength and stability improve.