Are you looking for an effective and versatile workout tool to use at home or on the go? Core sliders, also known as gliding discs, are compact, lightweight, and incredibly powerful for toning and strengthening your body. In this post, I’ll explain what core sliders are, their benefits, and how you can use them for an intense and fun full-body workout.

What Are Core Sliders?

Core sliders are small, circular discs, typically around the size of an appetizer plate, designed to help you engage your core and work multiple muscle groups. These sliders are generally made of plastic on one side, with a soft material on the other that allows them to slide smoothly across surfaces. They’re used for exercises that involve a gliding motion, like mountain climbers or lunges, adding an extra challenge to these moves.

Core sliders are not only great for strengthening your midsection but also work on your legs and upper body. They’re affordable, portable, and perfect for home workouts or traveling.

Why Core Slider Workouts Are Beneficial

Core sliders offer a range of advantages for anyone looking to improve their fitness. Here are some key benefits:

1. Portable and Travel-Friendly
   Their compact size makes them perfect for travel. You can easily throw them in your suitcase or even your purse and get a full-body workout no matter where you are.
2. Improved Core Strength and Balance
   Using core sliders forces you to stabilize your body and engage your core more effectively during each movement. This helps improve balance, posture, and coordination, which are essential for daily activities and injury prevention.
3. Calorie Burning and Core Toning
   Core slider exercises are fantastic for toning your midsection and burning calories. Since they target deep core muscles, they not only help flatten the stomach but also strengthen the lower back, which can relieve and prevent back pain.
4. Convenience for Gym Workouts
   If you prefer working out at the gym but don’t want to share equipment, core sliders are a great option. They take up little space and can be used for a variety of exercises, saving you time and hassle.
5. Challenging
   Core sliders make typical exercises like mountain climbers, push-ups, and lunges more challenging. They add an extra layer of difficulty that will push your limits and help you progress faster than standard bodyweight exercises.
6. Affordable
   Core sliders are an affordable workout tool, typically costing between $10-$15 for a set. For the benefits they provide, they’re an excellent investment.

Types of Core Sliders

Core sliders come in a few different variations. The most common type features a hard plastic side and a soft fabric side, allowing you to use them on both hardwood floors and carpet. Other versions may have a smooth surface on both sides, but these may not work as well on carpeted surfaces.

I personally recommend the ProSourceFit sliders, which offer durability and smooth sliding. Avoid the types with no plastic surface, as they tend to slide poorly on carpet and are less sturdy.

How to Use Core Sliders

To use core sliders, place them under your feet or hands, and glide them across the floor for various exercises. They can be used to enhance movements that target your core, like mountain climbers or knee tucks, or they can add instability to exercises like lunges or push-ups, which forces you to engage your core even more.

Core sliders work best on hard floors since they glide easily, but they can also be used on carpet if the hard side is facing down. They don’t perform as well on rubbery gym flooring, but with a bit of creativity, they can still be used on mats or softer surfaces.

Effective Core Slider Exercises

Core sliders can be used for a variety of exercises that target your entire body, with an emphasis on your core. Here are some common moves you can incorporate into your workout:

1. Mountain Climbers
   Great for building core strength and endurance. Start slow and gradually increase your time with each session.
2. Push-ups
   Use the sliders under your hands to make push-ups more challenging. They help activate your core while working your chest and arms.
3. Reverse Lunges
   Step back into a lunge while keeping your balance in check. The sliders increase the instability, making your legs and core work harder.
4. Plank Jacks
   Start in a plank position with your feet on the sliders and perform jumping jacks. This move works both your core and your cardiovascular system.
5. Side Lunges
   Slide your foot out to the side while maintaining balance. This targets your legs, glutes, and core.
6. Pikes
   From a plank position, use the sliders to raise your hips toward the ceiling, creating a pike. This works your core and shoulders.
7. Knee Tucks
   In a plank position, pull your knees toward your chest, using the sliders for extra resistance.
8. Bridges/Hamstring Curls
   Lie on your back with your feet on the sliders and your knees bent. Lift your hips and then curl your feet towards your body, engaging your hamstrings and glutes.
9. Single Arm Reaches
   In a plank position, extend one arm out in front of you while using the slider to move the other hand.

These exercises can be done as a circuit, or you can add them to your regular workout routine. Aim to start with 15-second intervals for exercises like mountain climbers, and work your way up as you build strength. For lunges, aim for 5-10 reps per side.

Final Thoughts

Core sliders are an incredible tool for anyone looking to add variety and intensity to their workouts. They’re easy to use, effective at toning your core, and versatile enough for a full-body workout. Whether you’re working out at home, at the gym, or while traveling, core sliders can help you achieve your fitness goals.