5 Best Sliding Disc Exercises For An Effective Total Body Workout


In order to stay in shape and be consistent in our fitness goals, we need to be creative enough to stick with our fitness routine. Sliding discs are a fitness tool that can be a great option for monotony-stricken fitness enthusiasts or those looking for more challenging workouts.

What are sliding discs?

A slider disc consists of two sliders which are two-sided discs (one side hard plastic, the other a fabric-like material) the size of a frisbee that allow you to practice on a range of types of soils. Keep the smooth side down on carpets and the fabric side down on harder surfaces like wood or tile floors for easier gliding.

These small discs can make even the simplest movements very difficult. Why? Sliders make the surface unstable, forcing you to use your muscles all the time to maneuver them correctly. Sliding discs are popular workout equipment among people looking for a challenging yet fun full body workout.

Depending on your goals and activities, you can use your body weight and sliders to receive cardiovascular or high-intensity interval training. It can help you increase your strength by targeting specific muscle regions. These discs are perfect for exercises at home or on the go as they are small, compact and lightweight. they will go straight into your bag!

Are slider workouts effective?

Sliding disc exercises are full-body workouts that strengthen the core, glutes, and hamstrings, among other muscles, depending on the goal. This workout can help improve flexibility while simultaneously increasing strength, endurance, and stability.

Standard bodyweight exercises involve raising and lowering the arms or legs in a variety of movement patterns. On the other hand, sliding discs work by sliding your hands and feet on the floor while supporting your body weight, which works the muscles even harder as your core stabilizes to regulate movement.

According to a 2020 study, sliding side squats with a sliding disc can lead to greater muscle engagement than traditional squats.

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Benefits of Slider Workouts

  • Sliders provide a low-impact, even no-impact workout that’s gentle on the joints. During physical therapy, sliding discs are frequently recommended for athletes who want to stay in shape while recovering from injury.
  • In a gliding workout, your muscles that help you move and those that help stabilize you are constantly challenged, creating more muscle tension throughout the workout.
  • The sliding discs are very practical! You can take them anywhere and use them – all you need is a flat surface. They are a great method to increase the intensity of a bodyweight workout without adding weight.
  • Finally, they are not expensive.

5 Best Sliding Disc Exercises

1) Mountaineer

Mountaineering is a high-intensity full-body exercise commonly encountered during boot camp sessions. Sliding discs elevate the typical mountaineer exercise by adding consistent core activation throughout the sliding action of each leg and eliminating the stress of jumping the legs forward and backward.

Here’s how:

  • Start in a high plank position with both feet on the sliders and hands planted just beside the shoulders.
  • As you look ahead, consider pushing the floor away from you with your hands to avoid dropping your hips.
  • As you focus on your alignment, engage your core and slide your right leg toward your chest.
  • Rep to the left side, sliding the right knee back.
  • Speed ​​up each sliding action to increase intensity, but only if you maintain good form.
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2) Knee bend

The knee tuck targets your glutes, core, and hip flexors when performed with a sliding disc. The technique is a version of the advanced core strengthening exercise.

Here’s how:

  • With both feet on the sliders and your gaze forward, start in a high plank position.
  • Maintain a horizontal hip position and begin sliding both knees at the same time to meet your chest while keeping your feet on the sliders.
  • Keep your core tight and return to your original plank position with your feet.

3) Single leg squat from a bridge

This sliding disc variation on a classic bridge exercise targets your hamstrings and glutes.

  • Lie on your back with your knees bent and both feet hip-width apart on the sliders. Your arms should be at your sides.
  • Raising your hips into a bridge position, engage your glutes and hamstrings.
  • Maintain a neutral spine by not tucking your tailbone under or arching your back excessively.
  • You slide one foot forward, away from your glutes, inward and keep your hips and pelvis steady.
  • Rep with the other foot, alternating sides as needed.
  • Slide both legs at the same time to make the exercise more intense.

4) Sliding push-ups

This modified push-up exercises your entire upper body with a sliding disc while challenging your core.

  • Start with your hands on the discs and your feet hip-width apart in a high plank position.
  • As you lower into a push-up, slide your right hand to the side. Pull in your abs to engage your core and avoid collapsing into your hips or shoulders.
  • When you come back to a plank, slide your right hand inward.
  • Rep the push-up, sliding your left hand as you drop and back as you rise.
  • Continue for the number of reps or periods you specified, switching sides each time.

5) Sliding side slit

This side-to-side lateral maneuver targets the glutes and hamstrings while improving stability and testing your balance.

  • Start by standing shoulder-width apart with your right foot on a slider and your left foot on the floor.
  • As you drop into a single-legged squat, engage your standing leg and glutes for balance while sliding your right foot to the right side of the disc.
  • Return to a standing position by effortlessly pulling your right foot towards you.
  • Perform 5 lunges with your right leg, then switch sides and do the same with your left leg while sliding.

Take away

These sliding disc workouts are enjoyable and challenging because they work muscles you may not even be aware of. Sliders take many bodyweight workouts to the next level by forcing you to use various muscle groups to keep you stable as you slide the discs in and out.

So if you’re bored of regular bodyweight exercises and want to take it to the next level, try adding slider exercises to your regimen.

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