Are you tired of the same old workout routine? Looking to add some excitement to your fitness regime? Well, look no further! In this article, we will explore creative ways to use sliders and gliding discs as workout accessories. These versatile tools not only provide a challenging workout, but they also engage different muscle groups and improve stability. Get ready to slide, glide, and transform your workouts with these innovative exercises.
Benefits of Using Sliders and Gliding Discs
Sliders and gliding discs are versatile workout accessories that offer numerous benefits for your fitness routine. Incorporating these tools into your workouts can lead to improved core strength, enhanced balance and stability, increased range of motion, and engagement of different muscle groups. Whether you are a beginner or an advanced exerciser, sliders and gliding discs can take your workouts to the next level and provide a fun and effective way to challenge your body.
Upper Body Exercises
Sliders and gliding discs can be used to target your upper body muscles, including your arms, shoulders, and triceps. Arm slides are a great exercise to engage your biceps and triceps, as well as your shoulder muscles. Push-up slides add an extra challenge to traditional push-ups by requiring you to stabilize your shoulders and engage your core as you glide your hands in and out. Plank with shoulder taps is an excellent exercise to strengthen your shoulder muscles while also engaging your core. Tricep dips using sliders provide an effective way to target and tone your triceps.
Lower Body Exercises
Incorporating sliders and gliding discs into your lower body exercises can help you target your glutes, quadriceps, hamstrings, and calves. Reverse lunges with sliders provide an extra challenge as you glide your foot back into the starting position. Mountain climbers using sliders engage your core, shoulders, and glutes while also providing a cardiovascular workout. Side lunges incorporate lateral movements to target your inner and outer thigh muscles. Squat jumps with sliders add an explosive element to your squat routine and engage your lower body muscles.
Abdominal Exercises
Sliders and gliding discs can be particularly effective for targeting your abdominal muscles and creating a strong core. Plank pikes involve sliding your feet towards your hands while maintaining a plank position, engaging your core and challenging your stability. Russian twists with sliders target your oblique muscles as you twist your torso from side to side. Knee tucks with sliders require you to bring your knees towards your chest, engaging your lower abs. Mountain climber sliders put your core to work as you bring your knees towards your chest while in a plank position.
Full Body Exercises
If you are looking for a full body workout that engages multiple muscle groups simultaneously, sliders and gliding discs can be incorporated into a variety of exercises. Bear crawls using sliders work your arms, shoulders, core, and legs as you crawl forward and backward. Burpees with sliders add an additional challenge to the classic burpee exercise by requiring you to slide your feet in and out. Inchworms with sliders engage your upper body, core, and hamstrings as you walk your hands out into a plank position. Spiderman push-ups involve bringing your knee towards your elbow on each side while performing a push-up, engaging your core, arms, and shoulders.
Cardiovascular Exercises
In addition to strength training, sliders and gliding discs can be used to increase your heart rate and provide a cardiovascular workout. Slider mountain climbers involve quickly alternating your knees towards your chest while maintaining a plank position, increasing your heart rate and engaging multiple muscle groups. Sliding squat jumps add an explosive element to your squat routine while also providing a cardiovascular challenge. Lateral skaters with sliders require you to slide your foot in and out to the side, engaging your glutes, thighs, and calves. Power lunges with sliders involve sliding your foot back into a lunge position, adding intensity to your lower body workout.
Balance and Stability Exercises
Using sliders and gliding discs can also help improve your balance and stability by requiring you to engage your core and stabilize your body during various movements. Slider lunges with rotation involve sliding your foot back into a lunge position while also rotating your torso, challenging your balance and engaging your core. Single-leg gliding disc squats require you to balance on one leg as you slide the other foot in and out, targeting your quadriceps and challenging your stability. Slider hamstring curls involve lying on your back and sliding your feet towards your glutes, engaging your hamstrings and working on your balance. Pike sliders require you to start in a plank position and then pike your hips up towards the ceiling, engaging your core and challenging your stability.
Core Strengthening Exercises
Sliders and gliding discs can be effective tools for strengthening your core muscles and improving your stability. Slider knee tucks involve starting in a plank position and sliding your knees towards your chest, engaging your abdominal muscles. Plank jacks with sliders require you to perform a jumping jack motion with your legs while maintaining a plank position, targeting your core while also providing a cardiovascular workout. Kneeling ab wheel rollouts with sliders involve kneeling on the floor and sliding your arms forward, engaging your core and challenging your stability. Side plank with leg lifts using sliders add an extra challenge to the traditional side plank by requiring you to lift and lower your top leg, engaging your core and hip muscles.
Flexibility and Stretching Exercises
Sliders and gliding discs can also be used for flexibility and stretching exercises, helping to improve your range of motion and prevent injury. Slider hamstring stretch involves sliding one foot forward while keeping the other foot stationary, stretching your hamstrings. Pilates gliding discs bridge requires you to lie on your back and slide your feet in and out, targeting your glutes and hamstrings. Slider quad stretch involves extending one leg forward and sliding the other leg back in a lunge position, stretching your quadriceps. Gliding discs hip flexor stretch involves placing one knee on the disc and sliding it forward while keeping the other foot stationary, stretching your hip flexor muscles.
Total Body Workout Routine
To incorporate sliders and gliding discs into a comprehensive total body workout routine, you can follow this sample program:
- Warm-up: Perform dynamic stretches such as arm circles, leg swings, and hip circles.
- Upper body exercise circuit: Complete 2-3 sets of arm slides, push-up slides, plank with shoulder taps, and tricep dips. Rest for 30 seconds between exercises.
- Lower body exercise circuit: Complete 2-3 sets of reverse lunges, mountain climbers, side lunges, and squat jumps. Rest for 30 seconds between exercises.
- Abdominal exercise circuit: Complete 2-3 sets of plank pikes, Russian twists, knee tucks, and mountain climber sliders. Rest for 30 seconds between exercises.
- Full body exercise circuit: Complete 2-3 sets of bear crawls, burpees with sliders, inchworms, and Spiderman push-ups. Rest for 30 seconds between exercises.
- Cardiovascular exercise circuit: Complete 2-3 sets of slider mountain climbers, sliding squat jumps, lateral skaters, and power lunges. Rest for 30 seconds between exercises.
- Balance and stability exercise circuit: Complete 2-3 sets of slider lunges with rotation, single-leg gliding disc squats, slider hamstring curls, and pike sliders. Rest for 30 seconds between exercises.
- Core strengthening exercise circuit: Complete 2-3 sets of slider knee tucks, plank jacks with sliders, kneeling ab wheel rollouts, and side plank with leg lifts. Rest for 30 seconds between exercises.
- Cool-down: Perform static stretches such as the slider hamstring stretch, Pilates gliding discs bridge, slider quad stretch, and gliding discs hip flexor stretch.
By incorporating sliders and gliding discs into your workout routine, you can experience the numerous benefits they offer while adding variety and challenge to your exercises. Whether you want to strengthen your core, target specific muscle groups, improve your flexibility, or increase your cardiovascular endurance, sliders and gliding discs are versatile tools that can help you reach your fitness goals. So grab your sliders or gliding discs and get ready to take your workouts to the next level!
