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Core Slider Exercises to Strengthen Your Core, Glutes and Arms


Core Slider Exercises to Strengthen Your Core, Glutes and Arms
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If you're like me, you may start getting antsy when you've been stuck inside for too long. It can be tough to have the motivation to work out at home, especially when space is limited, and so are tools.

That’s where core sliders come in. Despite being compact and affordable, they are a great way to intensify your everyday exercise routine and break a sweat without having to leave the comfort of your home.

These versatile discs can be used on any surface - carpet, hardwood floors, tiles - and provide a low-impact workout that is perfect for people of all fitness levels.

Plus, they're small and lightweight, so you can take them with you when you travel, and they don't break the bank either.

So next time you're feeling cooped up, grab a pair of core sliders and get moving!

What are Core Sliders?

If you have never seen core sliders or sliding discs, you may think they are some fancy equipment with some super fancy, complicated scientific rule justifying them. But they are NOT! Sliding discs are just what the name says, simple two-sided discs that glide effortlessly on any kind of floor.

Some brands have one side covered in fabric; others have both sides covered. Almost the size of a frisbee, these sliders are anything but intimidating! The question is "what makes them mention-worthy?"

Here comes the logic!

Core sliders intensify workouts without adding any hefty equipment. They turn your basic bodyweight movements into fat incinerators, increase resistance and support accelerated muscle growth, break workout plateaus and entertain your body with new patterns of movement.

They support fluid movement of the arms and legs in almost any range of motion, helping to condition the body perfectly without jeopardizing the joints, and all of it without breaking the bank.

Ab sliders are incredibly versatile; they can upgrade any exercise. Your old movements get a whole new dimension with them- that's how smart they are!

You do not even find new exercises for them; they work new muscles and intensify the same old ones with the ingenuity that's inherent to their superb mechanism.

Oh! And if you were thinking they are just "core cutters", you are wrong. They may sound so, but they can reinvent almost any exercise. They strengthen your core in all cases, though because core muscles are engaged in maintaining balance and stability in all exercises.

One of the chief benefits of core sliders is that despite their minimalistic look, they support both cardio and strength training. If you decide to flip, no need to ditch; core sliders work both ways. Engage the full body or target specific muscles; they are useful in all circumstances.

That being said, let's see how they work.

Tips for a Slider Workout

Before you hop onto a slider workout, here are some useful tips you'd want to listen to:

Warm Up

Warm up your body with light jogging or any slow cardio moves. Do it even if you aren't a warm up person, and thank me later. It'll help soften your muscles and enable you to perform exercises with incredible ease.

Warm ups do not have to be specific; you can perform your routine slider exercises in slow motion before hitting the roller coaster. The purpose is to get your muscles slowly into working mode instead of shocking life out of them.

Explore Your Full Range of Motion

Don't get me wrong; I'm not suggesting you stretch yourself to injury. I say you stretch as far as possible and give up (without remorse, very confidently) when it's not doable anymore.

Smooth and controlled moves are what we’re looking for here.

Do the Appropriate Number of Reps

Give 30-6 reps to most moves, but this number will depend on your fitness level. In General, you don't want to be too quick or repeat too much. Let your muscles feel the brunt, at least.

Progressive Increment

As in any other type, take your slider workout slowly and gradually. You might want to start smart and slow if you are a novice. At the intermediate level, start with what your body can bear. Increase the intensity and duration of the workout as you build stamina and endurance for moves and reps.

Rest When You Want

"Listen to your body"; this gets thrown around a lot, and rightly so. ALWAYS ALWAYS listen to your body. When you can't take, you just can't, and there is no other way around it. So, rest when your body seems to be giving up. Do as many reps as you can with good form, and then rest.

Benefits of Core Sliders

Core sliders come with quite a few unique benefits.

Easy on Joints

For starters, they are an amazing choice for those who have joint aches. Sliding discs are easy on joints and unlike many strength training exercises, joints don't bear the brunt with these simple plates. They offer the same resistance to your muscles but spare the joints.

Athletes recovering from injuries can use them for fitness maintenance. They are easy on the body, in general.

Increases Muscular Tension

Core sliders take you out of your comfort zone; yes! That's the right way to think of them. They are all about stabilizing your body on an unstable surface and that’s exactly what fires up muscle engagement.

When doing a move on an unstable surface (think of sand or snow), your body has to work extra hard because there's no telling where the next foot will land. This means that prime movers and stabilizers are constantly tensioned for good form!

Generate Muscular Contractions

Whether you are sliding on your hands or feet, most of the time, it is necessary to perform both concentric and eccentric muscular contractions when doing exercises that involve a disk. This takes care of workout asymmetries.

Improve Balance and Stability

Well, it's a no-brainer that core sliders will improve balance and stability because you are going to spend most of your time managing an unstable surface underneath your hands and feet. What's not so obvious is that you increase strength and endurance as you balance yourself on an unpredictable surface.

Convinced of all the great things core sliders can do for you? The next thing to know is the exercises that work best with core sliders.

Intensify Your Workouts With Core Slider Workouts

Here are some exercises for the entire body, core, glutes, and arms.

Lateral Lunge

Core sliders are a great way to add an extra challenge to your workout routine. Using only your body weight, sliders provide a powerful way to tone your muscles and improve your flexibility.

The lateral lunge is a particularly effective move for targeting the glutes and thighs.

  • To do the move, start in a standing position with your feet shoulder-width apart.
  • Place a slider under each foot. From here, take a large step to the side with one leg and lower your hips until both knees are bent at 90-degree angles.
  • Keep your shoulders square, and your core engaged throughout the move.
  • You can try holding a dumbbell in each hand for an extra challenge.
  • The lateral lunge is a great exercise for toning your lower body and improving your balance and coordination.
  • So next time you're looking for a way to mix up your workout, give it a try!

Curtsey Lunge

The curtsy lunge focuses on the major muscles involved in a lunge, particularly the quads and glutes, but also activates additional movers. When your leg crosses back and around, the gluteus medius on the stationary side fires up. The hip abductors — which draw your thighs together — are activated as well.

  • Stand with your feet shoulder-width apart and your arms down at your sides.
  • Place a slider under your left foot.
  • Putting your weight into your right foot, step back and around with your left foot — almost as if you're curtsying — allowing your arms to come up in front of you to a comfortable position.
  • Ensure that your chest stays straight and proud. Stop lunging when your right thigh is parallel to the ground.
  • Begin straightening your right leg, pushing up through your heel, and returning your left foot to the starting position.
  • Repeat steps 1–3 for the desired number of reps before switching legs.


Outwardly, you'd think this movie doesn't make much difference. BUT, this small movement has a massive impact. It's a perfect ab and shoulder builder.

And if you think it's the easiest on the planet, get ready for a shocker!

  • To start, place a slider under each foot and get into a forearm plank position with your hips in line with your shoulders and your shoulders over your elbows.
  • Now, squeeze your legs together and rock backward and forward, careful not to arch your back.
  • Arching the back makes it less effective and more likely to injure yourself, so avoid doing that if possible.
  • Keep going until you can no more.

Pike Circle

Pike circle works your inner thighs, shoulders, abs, and lats- almost the entire body is being engaged. It's the perfect movement to enhance balance and coordination alongside building more muscles.

  • You will need a strap or loop around each foot with the slider underneath for this exercise.
  • Start in a forearm plank position with hips and shoulders aligned and over your elbows.
  • Once you are stable, engage your leg muscles by squeezing them together and piking straight up so that your body forms an upside-down "V."
  • As you lower back down into the original forearm plank position, start to push each leg out to the side.

It is important to focus on moving both legs at the same time evenly and make sure to squeeze them together once you return to the starting plank position in order target inner thighs," Miller suggests

Spider Plank

Spider planks are perfect and are far from being only abs builders. They help tone your legs, shoulders, arms, and obliques too. With sliders in the equation, you not only have it smoother but more effective too.

  • Start in a high plank position with hands right under the shoulders.
  • Make sure the hips and shoulders are in one line.
  • Put sliders under both feet.
  • Pull the knee to the outside of the elbow or tricep to engage the obliques.
  • Alternate legs.
  • Don't move the upper body too much; only move your legs.
  • Engage the core and only pull the knee in as far as it will go without changing the shoulder alignment.


1. What muscles do core sliders work?

Core sliders may sound like they are exclusively for core exercises, but they supplement several different types of workouts. Which muscles they work generally depends on the exercises one's doing.

It's a tool that helps you intensify your workouts without breaking the bank; it's NOT a special workout itself. Whatever muscles you are engaging with your exercise will get a new, more intense angle.

2. How does sliding help your body?

Sliding disc exercises are full-body workouts that strengthen the core, glutes, and hamstrings and promote flexibility. Slider workouts build endurance and stability while promoting balance. These exercises require focus and concentration to maintain the proper form, which then transfers into improved cognitive function.

Standard bodyweight exercises often involve lifting and lowering the arms or legs in a variety of movement patterns to provide resistance training. But gliding discs actually make your muscles work harder as you slide your hands and feet across the floor because they also support your own body weight!

Your core stabilizes to control the movements, making all weight-bearing limbs work even more strenuously.

3. How do core sliders work for beginners?

Oh, they work perfectly. Instead of feeling intimidated by monstrous weights on the bars, beginners can up their strength training game with safe and minimalist tools like core sliders.

Don't be deceived by the small size and appearance; they are wonderful for full-body muscle engagement. Start slowly and gradually and increase the intensity and duration of the workout with time when your body is accustomed to the moves and resistance.

4. Which material is best in sliders?

A mix of plastic and fabric (one side plastic, the other covered in fabric) works best as it allows you to utilize this mini equipment on different types of flooring. Having rubber or fabric on both sides can hamper the sliding or friction abilities to a great extent.


Ready to take your routine workout up a notch? Check out these simple core slider exercises that will have you feeling the burn in no time. Core sliders are one awesome addition to your fitness equipment.

They are small, compact, minimalistic, affordable and yet so effective, you wouldn't want to replace them for anything. They can intensify your routine workouts with minimal effort yet go easy on joints. Perfect for anyone at any fitness level whether you want muscle or simply strengthen yourself for a better living experience.

Our special assortment of moves is designed to work your arms, glutes and core, so be prepared to feel the burn everywhere! Give them a try the next time you’re at the gym or working out at home – we promise you won’t be disappointed.

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