Core slider workout: The key to amazing abs

In the pursuit of a stronger, more resilient core, core slider workouts emerge as a dynamic solution, designed to empower and elevate your fitness experience.

These compact, versatile tools introduce a unique challenge, requiring your core muscles to engage in ways that traditional exercises may not capture.

woman doing mountain climbers during core slider workout

The small tiny disc sliders pack a powerful punch to core exercises in any workout routine.

What are core sliders?

Core sliders are small, round discs that you can use on your hands or feet to perform core and lower body exercises They are a versatile and affordable tool that can help you strengthen your core, improve your balance, and increase your flexibility.

They’re usually made of smooth materials, and guess what? They slide on your floor! Whether it’s a hardwood floor or a cozy carpet, these sliders are up for the challenge.

If you don’t have any, you can use paper plates to slide across the floor.

Benefits of using core sliders

Strengthens your core: Core sliders engage your core muscles in almost every exercise you do. Core sliders engage muscles like the transverse abdominis and multifidus, contributing to a stronger and more stable core.
Improves your balance: Core sliders challenge your balance and stability in a safe and controlled environment. This can help you improve your balance in everyday activities. The unstable surface created by core sliders forces your body to constantly adjust, enhancing overall balance and coordination.
Is a low-impact workout: Core sliders are a low-impact exercise that is easy on your joints. This makes them a good option for people with joint pain or injuries.
Versatile: You can use core sliders for a variety of exercises, including planks, lunges, mountain climbers and pikes.
Affordable: Core sliders are a relatively inexpensive piece of exercise equipment. You can buy them in stores like Target, Walmart, online at Amazon and ProSource Fit.

How to use core sliders

Core sliders can be used on a variety of surfaces, such as hardwood floors, carpet and yoga mats. To use a set of sliders, simply place them under your hands or feet and slide.

Here are a few tips for using core sliders:

Start with simple exercises and progress to more challenging ones as you get stronger.
Keep your core engaged throughout the exercise.
Use smooth, controlled movements.
Don’t slide too fast.

The primary purpose of core sliders is to create instability during exercises, requiring your core muscles to engage more for stability and control. This increased activation of the core intensifies the workout and helps strengthen the abdominal muscles and the entire core region, including the lower back and obliques.

Common core slider exercises include mountain climbers, plank variations, lunges, and pikes. Incorporating these exercises into your routine can enhance your balance, stability, and overall core strength. Core slider workouts can be adapted to different fitness levels, making them a valuable tool for women looking to improve their core strength and stability.

Core exercises

Mountain climbers

woman in plank position start of core slider workout

Start in a high plank position with your hands shoulder-width apart and your feet on the core sliders.
Alternate bringing one knee to your chest at a time.

Knee tucks

Start in a high plank position with your hands shoulder-width apart and your feet on the core sliders.
Slowly bring the knees to the chest at the same time.

Tip: Maintain tension in the abdominals throughout.

Pikes

Start in a plank position with your hands shoulder-width apart and your feet on the core sliders.
Slide feet towards your hands until your body is in a V shape. Hold for a second.
Return to the starting position and repeat.

Slider spiderman

Start in a plank position with your hands and feet about shoulder-width apart.
Slide the left foot forward and slightly to the left so its movement stops next to your ear, shoulder or chest. Keep the right foot in position at the back.
Now, while sliding the left foot back, bring the right foot forward next to your right ear, shoulder or chest.
Repeat.

Plank jacks

Start in a high plank or forearm plank position and your feet on the sliders.
With your core engaged, slide your feet out to the side to mimic a jumping jack or snow angel with straight legs.
Keep your core engaged to prevent your hips from sagging and your lower back falling in.

Saw plank

Start in a forearm plank position and your feet on the sliders.
Your elbows should be under your shoulders and your feet should be together or no wider than hip-width apart.
With your body straight from your head to your heels, slide your feet back and lengthen through your arms. As you slide back you should extend your body down to your elbows, shifting your shoulders back behind your elbows.
Do not let your hips sag as you slide back.
Using your lats and core, pull your feet back into the plank position.

Core slider workout

Target your midsection with a few exercises and a pair of sliders. Do each exercise for 30 seconds each. Repeat three times.

Mountain climbers

Plank to pikes

Knee tucks

Saw planks

Incorporating core slider fun into your day

How often should you slide around? Well, two to three times a week is perfect. Start with short slides, like 15-30 minutes. As you get stronger, you can make your slides longer. Oh, and always listen to your body. If it says, “Hey, I need a break,” then take one. We want happy bodies here!

Now, let’s mix the slide fun with other exercises. Use core sliders as warm-up buddies before you jump into other games. If you love running or jumping, mix them up with your slider moves. It’s like creating a super workout combo!

Adding sliders to your workout is a great way to strengthen the muscles of your pelvis and spine. Slider exercises are an effective way to engage several muscles simultaneously, such as transverse abdominis, which are often neglected.