Sliders enhance classic body-weight exercises like lunges, mountain climbers, and pikes by creating a greater stability challenge as you glide across surfaces.
Kinds of Slider Exercise
Core
Knee Tuck
Start in a high plank position with both feet on sliders. Pull knees in to touch the chest.
Focus on keeping your core tight, and don’t hike hips too high. Push feet back to extend into a high plank. Repeat.
Mountain Climber
Start in a high plank position with both feet on sliders. Slide right knee forward to chest.
Push knee back to return to high plank. Repeat on the other side.
Single-Leg Mountain Climber
Start in a high plank position with right toes on a slide. Pull left leg into the chest and hold, hovering toes a few inches off the ground.
Now slide right leg forward to chest, then push out. Hold left leg steady at chest throughout; then repeat on the other side.
Cross Mountain Climber
Start in a high plank position with both feet on sliders. Pull right knee into chest and across your body, aiming for the left shoulder.
Return to starting position and repeat on the other side.
Wide Mountain Climber
Start in a high plank position with both feet on sliders. Pull right leg forward to the outside of your right arm (like a low lunge).
Push right leg back to starting position, and repeat on another side.
Focus on engaging your core and using this move to open the hips.
Plank Jack
Start in a forearm plank position with both feet on sliders.
Push feet apart to at least hip-width distance, then pull them back together. Repeat as quickly as possible.
Pike
Start in high plank with both feet on sliders.
Brace core and hike hips toward the ceiling, pulling feet in toward hands, leaving hands and shoulders in the same place.
Slide feet back to return to starting position and repeat.
Thai Plank
Start in a high plank position with both feet on sliders.
Bring right foot up toward the right shoulder, bending right knee and opening your right hip, as you bend both arms and lower into a push-up.
Your right knee should be close to your right elbow, as in yoga.
As you push up, slide right foot back, so you finish in a high plank position. Repeat on the other side.
