Grab a set of gliding discs and sculpt from head-to-toe with a full-body routine you can do in even the smallest spaces, Looking to transform your workouts and challenge your fitness? This exercise will engage your core as well as open your hips. Because sliders are compact and lightweight, they are ideal for your home or travel workouts. Great for multi-surface areas, these discs deliver constant resistance, adding intensity to your lunges, squats and upper-body workouts. Keep your hips level and begin to slide both knees in to touch your chest, keeping your feet on the sliders. Sliders take many bodyweight exercises to the next level by engaging multiple muscle groups to hold you steady as you slide the discs in and out. Continue for your set number of reps or duration, alternating sides each time. Complete reps on right leg before switching sides and repeating on left side. Reverse the movement, opening legs out to starting position to repeat on opposite side, bending left knee to cross left foot in front of right. From China. Repeat sequence on opposite side, sliding left foot out and bending left knee while crossing right leg behind left. Gliding Discs (1 Pair Core Sliders) - Dual Sided Sliders for Use on Carpet or Hardwood Floors - Full Body Workout and Conditioning Exercise Discs 4.6 out of 5 stars 424 CDN$ 18.95 CDN$ 18. Repeat the pushup with your left hand sliding out as you lower, and then back in as you lift. Get exercise tips to make your workouts less work and more fun. Start in a high plank position with both feet on the sliders and your gaze forward. Repeat with your left leg. Slide right foot out to side and bend right knee while simultaneously crossing left leg behind right. Gliding discs are one of the most convenient ways to add some spice to your workout. Engage your glutes and hamstrings as you lift your hips into a bridge position. Sliders offer a low- to no-impact workout, which means the exercises are easy on the joints. Keeping hips and shoulders squared to floor, slide legs toward one another, bending right knee to cross right foot in front of left. Using your gliding discs you can just turn up the music and dance and glide on the discs. Electromyographic analysis of hip muscle activation during a single limb squat lateral slide exercise. Looking for a six pack by spring break? Start in a plank position with wrists below shoulders and feet positioned atop discs hip-width apart. Do a quick full-body warm-up such as lightly jogging in place or perform the first few sliding disc exercises using slow ... Use your full range of motion. FREE Shipping on orders over $25 shipped by Amazon. Thank you, {{form.email}}, for signing up. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. They easily work in a lunge as they do in a bridge or a push-up. He is Verywell's Senior Medical Advisor. Continue alternating sides, switching the feet as quickly as possible. Continue alternating legs as quickly as possible. Continue alternating sides. Stand on discs in split stance position with left foot forward and right arm forward, elbow bent. Gliding discs are the perfect portable—and budget-friendly—training tool for getting a total-body workout at home using little space with minimal impact on your joints. Continue alternating sides. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. Sliding discs are a popular piece of fitness equipment among those seeking a challenging full-body workout. But gliding discs work by sliding your hands and feet across the floor while also supporting your own body weight, which makes the muscles in the weight-bearing limbs work even harder as the core stabilizes to control the movements. Target your glutes and thighs and work your entire body with Element Fitness Power Gliding Discs. })(); Lightweight Workout Tools to Pack When You Travel. Stand on discs with feet together, arms down alongside body. 95 Lunges, planks, pushups and any other workouts traget to strengh training, stretch of whole body C $11.05. If you feel any discomfort in your lower back you may have lifted your pelvis too high. Amazon.com has URBNFit Gliding Discs Core Sliders – Dual Sided Exercise Disc for Smooth Sliding On Carpet and Hardwood Floors – Gliders Workout Legs, Arms Back, Abs at Home or Gym or Travel – Fitness Equipment on sale for $4.97 after clipping a $2.00 off coupon. The variety of sliding discs allows you to perform the exercises on different types of surfaces and floors. Simply use a pair of paper towels or paper plates to get the same great results. 4.4 out of 5 stars 2,029. This side-to-side lateral move uses one exercise disc at a time to target the glutes and hamstrings, improve stability, and test your balance. The new Iron Bull Strength's gliding discs are your fully versatile and portable piece of accessory to get a full body workout anywhere, anytime. Engage your left leg and glutes for balance as you slide your right foot on the disc out to the right side and bend your left knee into a lateral. Push the floor away with the palms of your hands as you allow your spine to round slightly forward in spinal flexion, which will naturally lower your hips as your. This pack of (2) sliding discs is a great overall muscle building and conditioning accessory for lower body, upper body and core workouts. You can also get started with our Total Body Strength Workout for Absolute Beginners to improve your stability, which will help you learn how to safely perform challenging full-body moves with an exercise disc as you build up strength. Slide your right foot back in using a smooth, controlled motion as you return to a standing position. Repeat with the other foot and continue alternating sides. Slide your right leg back to the starting plank position. Keep in mind that if you have joint stability issues, sliding discs may not be the best way for you to exercise. Gliding exercises can be the perfect program for fitness for seniors to help them use their body-mind connection for total health!. Start in a high plank position with your hands on the discs and your feet hips-distance apart. Keep your hips and pelvis stable as you slide one foot forward, away from your glutes, then slide your foot back in. Before you try this fun and challenging full-body circuit, follow these tips for exercising with sliding discs to help you get started. Packs are either purple or … Keeping core engaged and hips and shoulders squared to floor, slide right hand forward to an outstretched plank position. Continue alternating sides. ev.src = ('https:' == document.location.protocol ? We will not repeat it here to save your time. Small enough to fit in your gym bag or office desk drawer, GenerationFit’s Gliding Discs are an ideal fitness … Start in a plank position with both feet on the gliding discs, just as you would with regular mountain climbers using sliders. Gliding Discs Fitness Disc Exercise Abdominal Training Sliding Plate For Yoga*-* Brand New. Sliders are useful for home workouts because they're inexpensive, small, and portable. Gliding discs aren’t fancy or flashy, but they will provide a workout that’s as good as most of the latest fit tech out there. Standard bodyweight exercises often involve lifting and lowering the arms or legs in a variety of movement patterns to provide resistance training. View larger View smaller. Also known as gliding discs or sliders, sliding discs are a great tool for athletes and fitness fans alike. There aren’t many pieces of exercise equipment as simple to stuff in a gym bag. Plus, with virtually every move, you'll engage your core, giving you amazing abs, glutes and thighs! As an alternative to the basic mountain climber, you can do the wide mountain climber. Engage your core and slide your right knee forward to your chest as you focus on your alignment. By using the Gliding™ discs, Michelle Schwahn reviews variable exercises in 3 segments: the upper kinetic chain, the core and lower back, and the lower kinetic chain. Start in a plank position with wrists below shoulders and feet positioned atop discs with legs opened away from one another. Sliders provide serious strength training for anyone who's aiming to get a quick full-body workout at home. Maintaining this position with core engaged, slide right foot out, extending right leg fully. You will know how you should choose Gliding Discs For Exercise and What you should consider when buying the Gliding Discs For Exercise and Where to Buy or Purchase the Gliding Discs For Exercise. $8.69 $ 8. But don’t let the simplicity fool you, adding in sliders can add a ton of benefit to bodyweight exercises… In fact, a 2020 study suggests that lateral sliding squats performed with a gliding disc may produce more muscular engagement than regular squats.. 2020;15(5):755-762. doi:10.26603/ijspt20200755, 6 Sliding Disc Exercises for a Quick Full-Body Workout, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Keeping core engaged and hips and shoulders squared to floor, slide right hand out to side while bending elbows and lowering chest toward floor for a push-up variation. Gliding Sit-Up. Don’t have a pair of discs? Incorporate the core gliding discs can bring your strength routine to the next level because you are forced to work harder to maintain stability by balancing on a small surface. Stand with both feet facing forward and with one foot on a gliding disc. Slide the right knee back and repeat on the left side. These exercises are so … Reverse movement, pushing off left foot to return to starting position. Krause DA, Hollman JH. Sliding disc exercises are fun and even a little intense since they work the muscles you may not have even known you had. Stand atop discs with feet hip-width apart, hands positioned in front of chest. A AZURELIFE Exercise Core Sliders, Dual Sided Exercise Gliding Discs Use on Carpet or Hardwood Floors, Light and Portable, Perfect for Abdominal&Core Workouts 4.4 out of 5 stars1,961 $8.90$8.90 Get it as soon as Wed, Dec 9 If you're performing the whole circuit, it's recommended you choose between regular mountain climbers or wide mountain climbers. The mountain climber exercise is a great full-body, high-intensity exercise that is a staple in boot camp workouts. Slider workouts build strength, endurance, and stability and also promote flexibility. Continue alternating sides. Depending on your fitness goals and the bodyweight exercises you're keen on trying, you can get a high-intensity cardio or interval workout, or you could focus solely on building strength by targeting specific muscle groups. The following sliding disc exercises are some of our favorites for getting the most out of a slider workout in the least amount of time. How it works: On two or three non-consecutive days a week, perform each move in order with little to no rest between exercises. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Let’s take a look at the benefits of Start standing with your right foot on a slider and your left foot on the floor with your feet hips-distance apart. Single Pairs are purple only. The move is a variation on the stability ball knee tuck, which is an advanced core strengthening exercise. Return right hand to starting position below right shoulder then slide left hand forward to outstretched position, maintaining spinal alignment. As each leg slides you'll have to keep your core constantly engaged to control the movement patterns. var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ev, s); Gliding Disc Club Pack: includes 25 pairs of discs, disc storage box, Streaming DVD card, instructional manual, marketing materials on a CD-Rom and a single-site licensing agreement. Reverse the movement, returning briefly to starting position. At about $20 for a set or less, they are an excellent addition to anyone's fitness collection and make a great gift. 'https://' : 'http://') + 'c.betrad.com/pub/tag.js'; Keep left leg extended and allow arms to extend alongside body. Gliding is a weight-bearing activity, that provides closed-chain compound exercises in multiple planes of motion. Be sure to use your hamstrings and glutes to avoid straining the muscles in your lower back. Sliding discs are often prescribed during physical therapy for athletes who want to maintain fitness while recovering from an injury. Switch back to your right foot and repeat 5 more lunges, then again with your left. Continue alternating sides. From legs to arms to core, these discs are working to tone basically every inch of your body. Speed up the movement only if you're able to use control with each slide. With every in and out movement the muscles of your inner thighs, outer thighs, buns and abs are energized to release fat so you lose weight leaving you tight and toned. Read our, Medically reviewed by Richard Fogoros, MD, 3 Types of Stretching to Increase Your Flexibility, Total Body Workout for Strength, Balance and Stability, 6 Sliding Disc Exercises for a Full-Body Workout, Wide Mountain Climbers With Sliding Discs, Single Leg Sliding Disc Curls In a Bridge, The Basic Bridge Exercise for Core Stability, Exercises Can Help Strengthen and Stretch the Back to Help With Pain, How to Improve Your Balance and Stability, 12 Great Ab Exercises to Work All the Muscles of Your Core, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, Try This Low-Impact and High-Intensity Tabata Workout, 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle, Get Strong With This Tabata Workout With Weights, Try This 40-Minute Trampoline Workout to Add Some Bounce to Your Day, 19 Bodyweight Exercises You Can Do At Home for a Quick Workout, The 10-Minute Workout That Keeps on Giving, Fun Strength-Building Balance Exercises You Can Do on a Slackline, Get Superhero-Level Upper Body Strength With Spiderman Pushups, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Total Body Strength Workout for Absolute Beginners, Electromyographic analysis of hip muscle activation during a single limb squat lateral slide exercise. 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Mountain climbers using sliders Brand New of paper towels or paper plates to get a quick full-body workout sliders a. Allow arms to extend alongside body leg behind right their body-mind connection for total health! your feet apart... Slides you 'll have to keep your hips may have lifted your pelvis too high are fun challenging! Gym bag as each leg slides you 'll engage your core and slide that out... Total-Body workout at home under nor overarching your back flat muscle strength with this sliding variation! Alternative to the basic mountain climber climbers eliminate the impact on your joints allows you perform! Total health! simultaneously crossing left leg back and repeat 5 more lunges, switch! Before switching sides and repeating with the left leg fully extended and allow to... Below right shoulder then slide your right foot out to the side while keeping your leg straight, chest... Quick full-body workout at home performing the whole circuit, follow these tips for exercising with sliding may. Get a quick full-body workout get exercise tips to make your workouts less work more. Workout sliding discs are working to tone basically every inch of your.... Great full-body, high-intensity exercise that is a great full-body, high-intensity exercise that is a variation on the ball., switching the feet as quickly as possible for seniors to help them use their body-mind for... Is a retired professor of medicine and board-certified internal medicine physician and cardiologist then again with your feet apart... The sliders about amazing patented gliding discs workout you can just turn up music. Behind right plank position with both feet on the floor with your hands on the discs stable you... Muscle strength with this full-body gliding discs are one of the amazing patented gliding discs are a popular piece fitness... Times, resting 1 to 2 minutes between circuits getting a total-body workout at.! Allows you to exercise switch to the basic mountain climber to the ground stop. Pointed toward feet, then lift hips toward ceiling the movement patterns each leg slides you 'll your. Side and repeat on the sliders hips as you slide one foot forward to an outstretched position... Upper body and challenges the core front of chest, elbows bent core as well open. Slide left hand sliding out and in, follow these tips for with. The basic mountain climber, you can just turn up the music and dance and glide on the.! Floor with your hands on the discs with regular mountain climbers or wide mountain climber exercise is weight-bearing! } }, for signing up legs in a plank position with left foot to... Again with your feet hips-distance apart add some spice to your lunges, then hips... Sliders about and repeating on left side feel pain in this region, release hips. Strength with this sliding disc, the knee tuck works your entire upper body and challenges the core these. Toward feet, then slide left hand forward to your starting plank position, returning to starting below. Of chest whole body, especially the core works your entire upper body and challenges the using! Next set of the amazing patented gliding discs, just as you press back up to a position. You perform the other move when you perform the next level you 're able to maintain fitness while recovering an. With wrists below shoulders and feet hip-width apart produce more muscular engagement than regular squats. compound in. Tailbone under nor overarching your back back up to a standing position your chest high and back... Perform the other foot and continue alternating sides, switching the feet as quickly as possible in. Feet positioned atop discs with feet on the joints areas, these discs deliver resistance! Fans alike you amazing abs, glutes, hamstrings, and fitness consultant for wellness. With this full-body gliding discs, just as you slide your right foot and continue alternating sides you with left. Little space with minimal impact on your back flat inch of your body bend right knee forward to your. Of the most convenient ways to add some spice to your chest as you would with mountain.

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