A strong core is essential not only for athletes but also for everyday activities like carrying groceries, ironing, or raking the lawn. In short, having a robust core is vital for everyone. While the abdominals are the most well-known core muscle, the area comprises everything except the arms and legs, including the abdominal, back, and pelvic muscles.
Planks are among the most popular core exercises, but today, we will focus on training methods to strengthen the core using simple sliders.
What are sliders?
Sliders are a variation of the exercise wheel; however, instead of gripping a handle, you rest your weight on your palms. They are affordable; you can find them at fitness stores, novelty stores, or even those sold at hardware stores for moving furniture. If you don’t have sliders available, you can always use items like magazines or paper plates that slide smoothly on the floor.
Two hands slide — how to perform
Begin by placing sliders about a foot in front of you, then go onto all fours and put one hand on each slider. Tighten your core by pulling your navel toward your spine – this will help protect your lower back by reducing strain on it. Keep your head straight and gaze forward.
Next, extend your arms out in front of you, pushing your body away from the sliders. Contract your core, then pull your body back to the original position.
Alternating hands slide — how to perform
This more difficult variation also targets your shoulders. Begin by sliding your hands together for a few inches or a foot in front of you. Hold your balance with your right arm while extending your left arm out in front of you. Contract your core and bring your left arm back to meet the right, then return to the starting position.
Now, slide both arms out together for a few inches or a foot to maintain momentum and balance. Keep your left hand in place and slide your right arm forward. Contract your core and bring your right arm back to meet the left, then slide back to the original position.
Taking it step by step
Extend your arms as far as you can without losing balance. It may be challenging initially, and you might not fully extend if your core isn’t strong throughout its entire range of motion. Move halfway forward, pull in your navel, contract your abdomen, then contract your core to bring yourself back to the starting position. As your core gains strength and stability, you can extend further, hold the position longer, and perform more repetitions.
These exercises may be tough, but they’re highly effective in developing core strength and stability through your core’s extended range of motion. With consistent practice, you’ll notice significant improvements in your balance and strength.
Sliders are versatile, efficient, and budget-friendly tools that can help enhance your core workouts. By incorporating these slider exercises into your fitness routine, you’ll be on your way to developing a stronger, more stable core. Remember to take your time, progress gradually, and consistently practice for the best results.
