Quick answer
Use core sliders to turn bodyweight moves into low-impact, sliding exercises that engage your core, legs, and upper body. Start with these five foundational moves for a full body workout.
Why sliders work for a full body workout
Core sliders add an unstable, sliding surface to familiar moves like lunges and planks. This forces your stabilizer muscles to work harder, especially in the core and hips, without adding joint impact. They work on both carpet and hard floors, making them a versatile home gym tool.
5 slider exercises for a full body workout
- 1. Slider lunges: Stand with feet hip-width apart, place one foot on a slider. Slide that foot back into a reverse lunge, keeping your front knee aligned over the ankle. Push through the front heel to return to start. Common mistake: letting the front knee drift past the toes. Keep your shin vertical.
- 2. Slider hamstring curls: Lie on your back, heels on sliders, arms by your sides. Press hips up into a bridge. Slide heels toward your glutes, pulling the sliders in. Slowly extend legs back out without dropping your hips. Common mistake: dropping hips when sliding. Keep your glutes engaged throughout.
- 3. Slider mountain climbers: Start in a high plank, feet on sliders. Drive one knee toward your chest, sliding the foot forward. Return and repeat with the other leg, keeping your core tight and hips low. Common mistake: letting your hips rise too high. Keep a flat back like a plank.
- 4. Slider pikes: Start in a high plank, feet on sliders. Engage your core and slide both feet toward your hands, lifting your hips into a pike. Slowly slide back to plank. Common mistake: using momentum instead of core. Control the slide both ways.
- 5. Slider side plank hip dips: Lie on your side, bottom forearm on the floor, top foot on a slider. Lift into a side plank. Slide the top foot forward and back while keeping your hips stable. Repeat on each side. Common mistake: letting your hips sag. Keep your body in a straight line from head to feet.
Product used in this guide
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Core Sliders - Ivory: Double-sided design suitable for use on carpets or hard, smooth surfaces. You can use the same sliders on any floor in your home, so you don't need different equipment for different rooms.
Core Sliders - Ivory
