27 slider moves to push your workout to the next level

If, like us, you’re always looking to maximise your workout but it’s starting to feel a little stale and same-y, we have a collection of small adjustments you can make that we guarantee will have a massive impact.

They’re called slider moves. Designed to increase the intensity of your workout, all you need are the sliders you find in most gyms (those little discs you may have been wondering about). Alternatively, you can incorporate these moves at home simply by using towels on a hard floor instead.

Read on for 28 incredible slider moves you can try today, courtesy of New York trainer, Ray Wallace. Let’s take things to the next level!

1. Knee tuck

Start in a high plank position with both of your feet on sliders. Bring your knees into your chest, keeping your feet on the sliders and your core engaged. Extend back into a high plank position and repeat.

2. Mountain climber

Start in a high plank position with both of your feet on sliders. Bring your right knee to your chest. Then push your knee back to high plank. Repeat on the other side.

3. Single-leg mountain climber

Start in a high plank position with just your right toes on a slider. Bring your left leg into chest and hold it above the ground. Now slide your right leg forward to your chest, keeping your foot on the slider, then push back out. Hold your left leg in place near your chest throughout.

4. Cross mountain climber

Start in a high plank position with both of your feet on sliders. Slide your right leg forwards and across your body, with your right knee aiming towards your left shoulder. Repeat on the other side.

5. Wide mountain climber

Start in a high plank position with both of your feet on sliders. Slide your right leg forwards, this time with your knee aiming towards the outside of your right shoulder. Push back and repeat on the other side.

6. Plank jack

Start in a forearm/low plank position with both of your feet on sliders. Slide your feet apart to at least hip-width distance, then pull them back together. Repeat as quickly as possible.

7. Thai plank

Start in a high plank position with both of your feet on sliders. Slide your right foot towards your right shoulder, bending the knee as you simultaneously lower into a push-up. As you push back up, slide your right foot back so you finish in a high plank position. Repeat on the other side.

8. Reverse tuck

Lie on your back with your knees bent and both of your feet on sliders. Lift your hips off the floor into a bridge position and slide both feet away from you, with your hips held high. Pull your feet back in, with your hips still lifted. Repeat.

9. Skater

Stand with both of your feet on sliders. Slide your left foot behind the right as far as possible as you bend your right leg and reach your right hand to the floor. Pull your left foot back as you return to standing. Repeat on the other side.

10. Reverse lunge

Stand with both of your feet on sliders. Bend your right leg and slide your right foot back into a low lunge. Straighten the leg and pull your right foot back to standing. Repeat on the other side.

11. Squat

Stand with both of your feet on sliders. Send your hips back and lower into a squat. Engaging your inner thigh muscles and glutes to keep you steady, pull your legs back together to stand.

12. Lateral lunge

Stand with both of your feet on sliders. Send your hips back as you slide your right foot to the right side, bending the left leg slightly. Extend your right leg as far as possible, balancing most of your weight on your left (bent) leg. Pull your right foot back towards you as you straighten your left leg to return to standing position. Repeat on the other side.

13. Plank kick-out

Start with bent legs, knees together and hands on the ground. Push both of your feet to the right and straighten your legs. Bring your legs back to the centre and then swing them to the left side in a pendulum motion, fully extending your legs.

14. Sliding burpees

Standing with both of your feet on sliders, squat down, place your hands on the ground, and slide back into a high plank position. Perform one push-up. Pull your knees towards you and stand.

15. Curtsy lunge

Start with your feet hip-width apart, both on sliders, and your knees slightly bent. Using all of the muscles in your right leg, push your right foot behind your left and come into a low curtsy lunge. Return to the starting position, keeping your knees bent throughout. Repeat on the other side.

16. Sliding jacks into a wide squat

With both of your feet on sliders, push out as quickly as possible, sit back into a sumo squat, and simultaneously raise your arms overhead into a clap. Using the inner thighs and core, pull your legs back together as quickly as possible as you bring your hands down to your sides (like a jumping jack). Repeat.

17. Leg circle

Start in a half squat position, with your feet hip-width apart and your knees slightly bent. With your right toes on a slider, slide your right foot forward, and keeping your left knee bent, send your right leg into a wide arc out to the right side and then back, bringing it full circle to meet your left foot. Now push your right foot back and send into a reverse arc, bringing it back to meet your left foot.

18. Corkscrew

Start in a high plank position with both of your feet on sliders. Slide your right foot forwards and across your body to the opposite shoulder as you lift your left hand off the ground and rotate your body to the left (so all your weight is on your right hand). Tap your right knee with your left hand before sliding back into a high plank position. Repeat on the other side.

19. Side plank with leg cross

Start in a right side plank with your right forearm on the ground, your left hand on your left-side waist, and your left foot on the ground behind your right foot with your left toes on a slider. With your hip open, slide your left foot up towards your back, bending your left knee and keeping the left leg crossed behind your right leg. Slide your left leg back to the start and repeat, then switch sides.

20. Ski

From a standing position with both feet on sliders, push your right foot forwards as your left foot pushes back. Then reverse, sliding your left foot forwards and your right foot back, moving as quickly as possible.

21. Grasshopper

Start in a high plank position with both of your feet on sliders. Cross your right leg under your left and push the right leg out to the left side, turning your hips to the left. Keep both hands on the ground. Pull right leg back to starting position and repeat on the other side.

22. Arm slide

Start in a kneeling position and place both of your hands on sliders. Slide both your arms forwards at once, trying to get your chest as close to the ground as possible. Pull your arms back in towards your chest and repeat.

23. Sliding push-up

Start in a high plank position with both of your hands on sliders and your hands close together. Slide your hands apart to shoulder-width and perform a push-up. Return to the starting position by sliding your hands back together.

24. Arm circle

Start in a high plank position with both of your hands on sliders. Slide one arm forwards, and then make a large arc as you slide your right arm around and to the right side of your body. Push back to the starting position and repeat on the other side.

25. Arm cross-under

Start in a high plank position with a slider under each hand. Push your right hand to the left, crossing behind the left hand, and if possible, coming to the outside of the left hand. Pull your right hand back and return to the start. Repeat on the other side.

26. Staggered push-up

Start in a high plank position with a sliders under each hand. Push your right hand forwards several inches. Perform a push-up in this position. Switch the placement of the hands so your left hand is staggered forwards, and perform another push-up. Continue to alternate sides.

27. Arm crawl

Start in a high plank position with a slider under each foot. “Walk” forwards using only your hands, one in front of the other, and drag your feet on the sliders behind you. After several paces, reverse the walk, moving backwards to return to your start position.

 

READ THIS NEXT: 10 ways to make a workout fly by

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