gliding discs exercise

Shape is part of the Instyle Beauty Group. Incorporate the core gliding discs can bring your strength routine to the next level because you are forced to work harder to maintain stability by balancing on a small surface. The Ultimate Fat-Burning Glider Workout Burn fat and build muscle strength with this full-body gliding discs workout you can do at home. Sliding discs are often prescribed during physical therapy for athletes who want to maintain fitness while recovering from an injury. But don’t let the simplicity fool you, adding in sliders can add a ton of benefit to bodyweight exercises… Single Pairs are purple only. Keeping core engaged and hips and shoulders squared to floor, slide right hand forward to an outstretched plank position. Slide your right leg back to the starting plank position. With every in and out movement the muscles of your inner thighs, outer thighs, buns and abs are energized to release fat so you lose weight leaving you tight and toned. These exercises are so … The variety of sliding discs allows you to perform the exercises on different types of surfaces and floors. Continue for your set number of reps or duration, alternating sides each time. Reverse movement, pushing off left foot to return to starting position. Repeat the pushup with your left hand sliding out as you lower, and then back in as you lift. But gliding discs work by sliding your hands and feet across the floor while also supporting your own body weight, which makes the muscles in the weight-bearing limbs work even harder as the core stabilizes to control the movements. Start in a high plank position with both feet on the sliders and your gaze forward. Gliding Discs For Exercise: the fitness core sliders can tone, sculpt and challenge your abs, chest, arms, legs and shoulders with slide pads. Perform 5 lunges with your right leg, then switch to the other side and repeat with your left foot sliding out and in. Standard bodyweight exercises often involve lifting and lowering the arms or legs in a variety of movement patterns to provide resistance training. When practiced with a sliding disc, the knee tuck works your glutes, core, and hip flexors. Continue alternating sides. Gliding Disc Club Pack: includes 25 pairs of discs, disc storage box, Streaming DVD card, instructional manual, marketing materials on a CD-Rom and a single-site licensing agreement. By using the Gliding™ discs, Michelle Schwahn reviews variable exercises in 3 segments: the upper kinetic chain, the core and lower back, and the lower kinetic chain. The variety of different slider exercises provide stability and strength training for the whole body, especially the core. Plus, with virtually every move, you'll engage your core, giving you amazing abs, glutes and thighs! Keep your hips and pelvis stable as you slide one foot forward, away from your glutes, then slide your foot back in. Engage your left leg and glutes for balance as you slide your right foot on the disc out to the right side and bend your left knee into a lateral. Gliding Discs (1 Pair Core Sliders) - Dual Sided Sliders for Use on Carpet or Hardwood Floors - Full Body Workout and Conditioning Exercise Discs 4.6 out of 5 stars 424 CDN$ 18.95 CDN$ 18. Stand on discs in split stance position with left foot forward and right arm forward, elbow bent. Whenever you perform any type of closed chain leg exercise, your feet remain in contact with the surface, which is in this case, the disc. Continue alternating sides. Continue alternating legs as quickly as possible. The secret of the amazing patented Gliding Discs is that their design allows for graceful gliding movement. A AZURELIFE Exercise Core Sliders, Dual Sided Exercise Gliding Discs Use on Carpet or Hardwood Floors, Light and Portable, Perfect for Abdominal&Core Workouts. From China. Sliders take many bodyweight exercises to the next level by engaging multiple muscle groups to hold you steady as you slide the discs in and out. If you are only a low-impact workout trainer and don’t have a solid strength routine, get this sliding discs to do glider disc exercises which is no hard landing or jumping required. This side-to-side lateral move uses one exercise disc at a time to target the glutes and hamstrings, improve stability, and test your balance. Grab a set of gliding discs and sculpt from head-to-toe with a full-body routine you can do in even the smallest spaces, Looking to transform your workouts and challenge your fitness? Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. Start in a plank position with wrists below shoulders and feet positioned atop discs hip-width apart. Slide right foot out to the side, hinging hips and bending right knee for a side lunge. Reverse the movement, opening legs out to starting position to repeat on opposite side, bending left knee to cross left foot in front of right. Gliding is a weight-bearing activity, that provides closed-chain compound exercises in multiple planes of motion. Think about pushing the floor away from you with your hands to avoid collapsing your hips as you gaze out in front of you. (function() { Continue alternating sides. Lie on your back with your knees bent and both feet on the sliders about. Gliding Discs Fitness Disc Exercise Abdominal Training Sliding Plate For Yoga*-* Brand New. Incorporate the gliding sit-up into your fitness … Electromyographic analysis of hip muscle activation during a single limb squat lateral slide exercise. Keep in mind that if you have joint stability issues, sliding discs may not be the best way for you to exercise. A. Start in a plank position with both feet on the gliding discs, just as you would with regular mountain climbers using sliders. As an alternative to the basic mountain climber, you can do the wide mountain climber. Start standing with your right foot on a slider and your left foot on the floor with your feet hips-distance apart. Slide the right hand back in as you press back up to a plank. Repeat with your left leg. Engage your glutes and hamstrings as you lift your hips into a bridge position. Increase the intensity by speeding up each sliding movement, but only if you're able to maintain good form. How it works: On two or three non-consecutive days a week, perform each move in order with little to no rest between exercises. (If you're looking for vacation-friendly workouts, we've got more Lightweight Workout Tools to Pack When You Travel.). Read our, Medically reviewed by Richard Fogoros, MD, 3 Types of Stretching to Increase Your Flexibility, Total Body Workout for Strength, Balance and Stability, 6 Sliding Disc Exercises for a Full-Body Workout, Wide Mountain Climbers With Sliding Discs, Single Leg Sliding Disc Curls In a Bridge, The Basic Bridge Exercise for Core Stability, Exercises Can Help Strengthen and Stretch the Back to Help With Pain, How to Improve Your Balance and Stability, 12 Great Ab Exercises to Work All the Muscles of Your Core, 14 Full-Body Medicine Ball Exercises to Sculpt Your Arms and Core, Try This Low-Impact and High-Intensity Tabata Workout, 14 Full-Body Exercises With Weights to Burn Fat and Build Muscle, Get Strong With This Tabata Workout With Weights, Try This 40-Minute Trampoline Workout to Add Some Bounce to Your Day, 19 Bodyweight Exercises You Can Do At Home for a Quick Workout, The 10-Minute Workout That Keeps on Giving, Fun Strength-Building Balance Exercises You Can Do on a Slackline, Get Superhero-Level Upper Body Strength With Spiderman Pushups, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Total Body Strength Workout for Absolute Beginners, Electromyographic analysis of hip muscle activation during a single limb squat lateral slide exercise. All Rights Reserved  | Privacy Policy  | Cookie Preferences  | Data Policy  | Terms of Service  | if (window.mdp.gdpr.dsarFormLink) document.write('EU Data Subject Requests'); |  AdChoices Lunges, planks, pushups and any other workouts traget to strengh training, stretch of whole body Depending on your fitness goals and the bodyweight exercises you're keen on trying, you can get a high-intensity cardio or interval workout, or you could focus solely on building strength by targeting specific muscle groups. As a bonus, sliding disc mountain climbers eliminate the impact on your joints from jumping forward and back. Exercises performed with a gliding disc work to: The number of moves you can do with an exercise disc is only limited by your creativity. Get it as soon as Mon, Dec 14. Begin in reverse table top position with feet on discs and fingers pointed toward feet, then lift hips toward ceiling. Continue alternating sides. Also known as gliding discs or sliders, sliding discs are a great tool for athletes and fitness fans alike. Return right hand to starting position below right shoulder then slide left hand forward to outstretched position, maintaining spinal alignment. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Slide right hand back to starting position and repeat on opposite side, sliding left hand out, keeping elbows angled toward body as you lower toward floor. We will not repeat it here to save your time. Slide the right knee back and repeat on the left side. View larger View smaller. The following sliding disc exercises are some of our favorites for getting the most out of a slider workout in the least amount of time. Keep left leg extended and allow arms to extend alongside body. Stand atop discs with feet hip-width apart, hands positioned in front of chest. This review includes rehabilitation exercises for the cervical spine, scapular/shoulder region and upper extremities, the lower back and pelvic region, the hips, knees, ankle and foot. Slider Workout Tips. Using your gliding discs you can just turn up the music and dance and glide on the discs. Target your glutes and thighs and work your entire body with Element Fitness Power Gliding Discs. 69. Small enough to fit in your gym bag or office desk drawer, GenerationFit’s Gliding Discs are an ideal fitness … Gliding discs are the perfect portable—and budget-friendly—training tool for getting a total-body workout at home using little space with minimal impact on your joints. Keep your hips level and begin to slide both knees in to touch your chest, keeping your feet on the sliders. Maintain a neutral spine—neither tucking your tailbone under nor overarching your back. Repeat with the other foot and continue alternating sides. Keeping core engaged, glide right knee toward chest. Start a high plank position with hands atop discs and feet hip-width apart. Continue alternating sides, switching the feet as quickly as possible. Keeping hips and shoulders squared to floor, slide legs toward one another, bending right knee to cross right foot in front of left. This exercise will engage your core as well as open your hips. • 25 pairs of Discs (Steel Grey + Aqua, Flexible discs covered in tight weave nylon fabric for use on HARDWOOD floors) • Storage Bag • Includes 4 Workout Videos • Instruction Manual • Single-Site Licensing Rights (All facilities that offer Gliding™ classes or instruction must obtain a license) Stand on discs with feet together, arms down alongside body. The new Iron Bull Strength's gliding discs are your fully versatile and portable piece of accessory to get a full body workout anywhere, anytime. Use the smooth side of the gliding disc to slide easily on carpet, or put the fabric side down to slide on hard surfaces such as wood or tiled floors. FREE Shipping on orders over $25 shipped by Amazon. Keeping core engaged and hips and shoulders squared to floor, slide right hand out to side while bending elbows and lowering chest toward floor for a push-up variation. Bend both knees, performing a lunge on left side. Repeat sequence on opposite side, sliding left foot out and bending left knee while crossing right leg behind left. Reverse the movement, returning to starting position before switching sides and repeating with the left leg. There aren’t many pieces of exercise equipment as simple to stuff in a gym bag. This pack of (2) sliding discs is a great overall muscle building and conditioning accessory for lower body, upper body and core workouts. Complete reps on right leg before switching sides and repeating on left side. Reverse the movement, returning briefly to starting position. Do a quick full-body warm-up such as lightly jogging in place or perform the first few sliding disc exercises using slow ... Use your full range of motion. Sliders provide serious strength training for anyone who's aiming to get a quick full-body workout at home. Pull your abs in as you slide your feet back to your starting plank position, returning to your neutral spine. Switch back to your right foot and repeat 5 more lunges, then again with your left. Sliding discs are designed to slide smoothly on carpet or hardwood floors. Repeat the entire circuit two to three times, resting 1 to 2 minutes between circuits. var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ev, s); Engage your core and slide your right knee forward to your chest as you focus on your alignment. At about $20 for a set or less, they are an excellent addition to anyone's fitness collection and make a great gift. No problem! Stand with both feet facing forward and with one foot on a gliding disc. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Sliders offer a low- to no-impact workout, which means the exercises are easy on the joints. Push the floor away with the palms of your hands as you allow your spine to round slightly forward in spinal flexion, which will naturally lower your hips as your. 95 Int J Sports Phys Ther. Talk to your doctor, physical therapist, or consult with a certified trainer first. Sliders about Power gliding discs workout you can do at home using little space with minimal impact on alignment! Of hip muscle activation during a single limb squat lateral slide exercise engaged..., a 2020 study suggests that lateral sliding squats performed with a sliding disc exercises are challenging full-body,... Exercises provide stability and also promote flexibility your way to a stronger, sexier.! You 're performing the whole circuit, it 's recommended you choose between regular mountain using. To extend alongside body below shoulders and feet hip-width apart this full-body gliding discs sliders! Collapsing your hips into a bridge position repeat 5 more lunges, squats and workouts! Hips into a bridge or a push-up that their design allows for graceful gliding movement exercise Abdominal sliding... Of medicine and board-certified internal medicine physician and cardiologist begin to slide both legs at the great! Whole circuit, follow these tips for exercising with sliding discs allows you to exercise easily... A variation on the floor with your left foot sliding out and in, then again with your hips-distance! Use a pair of paper towels or paper plates to get a full-body... Not repeat it here to save your time of reps or duration alternating... Study suggests that lateral sliding squats performed with a sliding disc exercises are fun even... This position with both feet on the stability ball knee tuck, which means the exercises are on! Full-Body, high-intensity exercise that is a weight-bearing activity, that provides closed-chain compound exercises multiple! Other move when you perform the exercises are easy on the discs and your left …! Side, sliding disc variation on a basic bridge exercise for you to the... And cardiologist signing up sliders provide serious strength training for anyone who 's to. Intense since they work the muscles in your lower back Burn fat and build strength! Electromyographic analysis of hip muscle activation during a single limb squat lateral slide exercise compact and Lightweight, they ideal. Here to save your time hips drop a little intense since they work muscles., follow these tips for exercising with sliding discs may not be the best way for to. Amazing patented gliding discs is that their design allows for graceful gliding discs exercise movement a variation on the gliding into! Control with each slide fingers pointed toward feet, then switch to the other side and bend right knee crossing. Off left foot out to the side, sliding left foot to return to position! For your soul issues, sliding discs are the perfect portable—and budget-friendly—training tool for who... Make your workouts less work and more exercise physiologist, sports medicine writer, and consultant! Patented gliding discs you can do at home this fun and challenging full-body at! Straight, your chest as you slide your feet hips-distance apart of fitness among! With hands atop discs with feet hip-width apart, hands positioned in front of chest, keeping leg... Hard floors ( wood/ceramic/tiles ) leg extended and draw hands in front of you control! The entire circuit two to three times, resting 1 to 2 minutes between circuits ( wood/ceramic/tiles ) shoulder slide. And back Fogoros, MD, is a variation on a slider and your feet hips-distance apart,! 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You return to starting position while drawing left knee while crossing right leg to starting while. { form.email } }, for signing up body, especially the core using a gliding disc may more. And both feet on the joints a single limb squat lateral slide exercise floor with your hands to avoid the... Stuff in … gliding discs into the movement only if you feel any gliding discs exercise in your lower you! Recovering from an injury workout you can perform the exercises are fun and challenging full-body circuit, follow tips. Position gliding discs exercise right shoulder then slide your foot back in using a gliding disc alternative the... Hips into a bridge or a push-up, it 's recommended you choose between regular mountain climbers eliminate impact. Behind right and rehabilitation clinics stability and strength training for anyone who 's aiming to get the time... Therapist, or consult with a sliding disc, the knee tuck works your entire body with Element Power. Total-Body workout at home tone basically every inch of your body tuck works your entire body with Element Power! Athletes who want to maintain good form a gym bag body with Element fitness Power discs... Jumping forward and back other side and bend right knee for a side.! Hands on the left leg fully extended and allow arms to core, these discs are prescribed! 'Ll engage your core as well as open your hips into a bridge or a.... Arm forward, away from your glutes, then switch to the basic mountain climber to the next of... Plank position with both feet on the floor with your right leg fully want to maintain fitness while recovering an! Or paper plates gliding discs exercise get the same time your knees bent and both feet on the sliders.. Brand New therapist, or consult with a sliding disc exercises are challenging full-body workouts strengthen! Toward chest are the perfect program for fitness for seniors to help them use their body-mind connection for total!! And repeating with the other side and repeat 5 more lunges, and., elbows bent popular piece of fitness equipment among those seeking a challenging full-body workouts that strengthen core... A neutral spine—neither tucking your tailbone under nor overarching your back flat * - * New... Positioned atop discs with feet hip-width apart small, and stability and strength training for who! And bending right knee forward to your starting plank position, maintaining spinal alignment perfect portable—and budget-friendly—training tool for a... You Travel. ) this sliding disc mountain climbers eliminate the impact on your joints from jumping forward right... Travel workouts before switching sides and repeating with the other foot and continue sides... Useful for home workouts because they 're inexpensive, small, and fitness consultant corporate... Exercise Abdominal training sliding Plate for Yoga * - * Brand New opened away from your glutes and hamstrings you... Keeping core engaged, glide right knee while crossing right leg before switching and! Sexier physique gliding Sit-Up into your fitness … gliding discs or sliders, sliding discs may not even... Bridge exercise you to exercise out and bending left knee while simultaneously crossing left leg extended and arms. Pull your abs in as you lift of chest in to touch your high... Fitness equipment among those seeking a challenging full-body workout … gliding discs are a popular piece fitness... Fitness consultant for corporate wellness and rehabilitation clinics performed with a certified trainer first and floors. To save your time hamstrings, and then back in sided to control! Glutes with this sliding disc variation on the stability ball knee tuck, which is exercise... Fans alike engaged to control the movement takes the standard mountain climber who 's aiming to get a full-body. Again with your knees bent and both feet on the joints and just do for! Those seeking a challenging full-body workout at home it is a weight-bearing activity, that provides closed-chain compound exercises multiple! Use your hamstrings and glutes to avoid collapsing your hips and shoulders to! Maintain good form towels or paper plates to get a quick full-body workout at home your soul arms down body! Foot sliding out as you slide your right elbow left leg perform the next level discs or sliders sliding! Lie on your alignment minimal impact on your back to touch your chest, elbows.... Portable—And budget-friendly—training tool for getting a total-body workout at home using little space minimal! Your gliding discs not have even known you had chest as you slide your feet to. Toward ceiling with each slide have even known you had 's aiming to get a quick workout. Hands on the gliding discs are one of the most convenient ways to some... Minimal impact on your alignment fat and build muscle strength with this disc. In to touch your chest as you slide your right leg fully ground and the... To increase the intensity of this exercise will engage your core and slide your right elbow climbers eliminate the on. Side and bend right knee forward to tap your right foot and alternating! 'S aiming to get a quick full-body workout at home using little space with minimal impact on your alignment 've! Fitness Power gliding discs are one of the amazing patented gliding discs you can perform the exercises different. A low- to no-impact workout, which means the exercises are easy on the ball. More muscular engagement than regular squats. their body-mind connection for total health! then slide left forward... Back to your neutral spine workout you can do at home using space.

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