When it comes to working out, having the right equipment can make a world of difference. One often overlooked accessory that can take your fitness routine to the next level is sliders.

These small discs can provide a challenging and effective workout, targeting a wide range of muscle groups. Whether you’re a beginner or a seasoned athlete, incorporating sliders into your exercise routine can help you improve strength, stability, and flexibility.

In this article, we’ll explore the benefits of sliders and provide you with some exercises to try.

The Benefits of Sliders

Sliders, also known as gliders or slide discs, are typically made from materials like plastic or rubber, and have a smooth or fabric-covered side that glides easily on surfaces like hardwood or carpet.

These simple yet powerful tools offer a range of benefits for people of all fitness levels:.

1. Improved Core Strength

One of the key benefits of using sliders is their ability to engage and target the core muscles. By placing your hands or feet on the sliders and performing exercises, you’ll activate your abdominal muscles, obliques, and lower back.

Your core acts as a stabilizer, helping to maintain balance and control during movements. Sliders encourage your core muscles to work harder, resulting in improved core strength and stability.

2. Increased Stability

Sliders add an element of instability to your workouts, which forces your muscles, particularly those in the lower body, to work harder to maintain balance.

This increased demand on your stabilizer muscles can help improve your overall stability and coordination. As you get stronger and more stable, you’ll be able to perform exercises with better form and efficiency.

3. Enhanced Range of Motion

Sliding exercises require you to move through a full range of motion, which can help improve flexibility and joint mobility.

By regularly incorporating sliders into your workout routine, you’ll be able to increase your range of motion, which can be beneficial for activities like running, dancing, and sports that require dynamic movements.

4. Target Multiple Muscle Groups

Whether you’re focusing on your upper body, lower body, or core, sliders can be used to target a wide range of muscle groups.

For example, by performing exercises like push-ups or mountain climbers with your hands on sliders, you’ll engage the muscles in your chest, shoulders, and arms. On the other hand, exercises like lunges or hamstring curls with your feet on sliders will target your glutes, quadriceps, and hamstrings.

5. Versatility

One of the greatest advantages of sliders is their versatility. They can be used on various surfaces, such as hardwood, carpet, or even on a fitness mat.

This flexibility allows you to perform sliding exercises virtually anywhere, whether you’re at home, in the gym, or traveling. Sliders are also lightweight and portable, making them a convenient workout accessory that you can easily take with you wherever you go.

Exercises to Try

Now that you’re aware of the benefits that sliders offer, it’s time to incorporate them into your workout routine. Here are some exercises to get you started:.

1. Plank with Sliders

– Begin in a high plank position with your hands on the sliders and your feet fully extended.

– Engage your core, keep your body in a straight line, and slide your hands forward, away from your shoulders.

– Pause for a moment, then slide your hands back to the starting position.

– Repeat for a set of 10-12 repetitions.

2. Reverse Lunges with Sliders

– Stand with your feet hip-width apart and place one foot on a slider.

– While keeping your upper body straight, slide the foot with the slider backwards into a lunge position.

– Push off with your front foot to return to the starting position and repeat on the other side.

– Complete 10-12 lunges on each leg.

3. Mountain Climbers with Sliders

– Begin in a high plank position with your toes resting on sliders.

– Keeping your core engaged, bring one knee towards your chest by sliding the foot on the slider forward.

– Return the foot to the starting position and repeat on the other side.

– Alternate between the right and left knee for a set of 12-15 repetitions per leg.

4. Slider Pike

– Start in a high plank position with your feet on sliders and your hands directly under your shoulders.

– Engage your core and lift your hips while sliding your feet towards your hands.

– Pause at the top of the movement, then slowly extend your legs back to the starting position.

– Aim for 8-10 repetitions.

5. Hamstring Curls with Sliders

– Lie on your back with your feet on sliders and your arms by your sides.

– Engage your core and lift your hips off the ground.

– Slide your heels away from your body until your legs are fully extended.

– Bend your knees and slide your heels back towards your body.

– Repeat for 10-12 repetitions.

6. Slider Push-ups

– Begin in a high plank position with your hands on sliders and your feet together.

– Lower your chest towards the ground while sliding your hands out to the sides.

– Push through your chest and slide your hands back to the starting position.

– Aim for 8-10 repetitions.

7. Lateral Sliding Lunges

– Stand with your feet hip-width apart and place one foot on a slider.

– Engage your core and slide the foot with the slider out to the side into a deep lunge position.

– Return to the starting position and repeat on the other side.

– Complete 10-12 lunges on each leg.

8. Slider Knee Tucks

– Start in a high plank position with your toes resting on sliders.

– Engage your core and bring both knees towards your chest by sliding your feet forward.

– Extend your legs back to the starting position and repeat for 12-15 repetitions.

9. Slider Mountain Climber to Pike

– Begin in a high plank position with your hands on sliders.

– Perform a mountain climber by bringing one knee towards your chest, then quickly switch to the other knee.

– After a few mountain climber repetitions, slide your feet towards your hands, raising your hips into a pike position.

– Return to the high plank position and repeat for a set of 10-12 repetitions.

10. Prone Sliders

– Lie face down with your hands on sliders, directly under your shoulders.

– Engage your core and slide your hands forward, extending your body into a forearm plank position.

– Slide your hands back towards your chest and repeat for 8-10 repetitions.

Remember to start with a weight or difficulty level that challenges you but doesn’t strain your muscles. As you become more comfortable with the movements, gradually increase the intensity and duration of your slider workouts.

By incorporating sliders into your fitness routine, you’ll experience all of these benefits and more. These versatile and compact workout accessories can amplify your training sessions and help you achieve your fitness goals.

So why not give sliders a try and take your workouts to new heights?.