She Strengthens

Unlock the Power of Sliders: A Game-Changing Fitness Tool

Have you ever wondered about those small, circular discs you see at the gym? They’re not just for show; sliders can take your workout to the next level. By incorporating sliders into your routine, you can increase the intensity and challenge of traditional exercises, engaging your core, glutes, and legs like never before.

Get Ready to Sweat: Slider Exercises for Your Abs

1. Knee Tuck: Start in a high plank position with both feet on sliders. Pull your knees in towards your chest, focusing on keeping your core tight and hips stable. Push your feet back to return to the starting position.
2. Mountain Climber: Begin in a high plank position with both feet on sliders. Slide one knee forward towards your chest, then push it back to the starting position. Alternate legs quickly to mimic a running motion.
3. Single-Leg Mountain Climber: Start in a high plank position with one foot on a slider. Pull the other leg towards your chest, holding it for a brief moment before sliding it back to the starting position. Alternate legs.
4. Cross Mountain Climber: Begin in a high plank position with both feet on sliders. Pull one knee in towards your chest, then slide it across your body towards the opposite shoulder. Return to the starting position and repeat on the other side.
5. Wide Mountain Climber: Start in a high plank position with both feet on sliders. Pull one leg forward towards the outside of your arm, then push it back to the starting position. Alternate legs quickly.

Target Your Glutes and Lower Body

1. Reverse Tuck: Lie face-up with your knees bent and both feet on sliders. Lift your hips off the floor, engaging your glutes and hamstrings. Slide your feet away from your body, keeping your hips lifted, then pull them back in towards your body.
2. Skater: Stand with both feet on sliders. Slide one foot behind the other, bending your front leg and reaching for the floor with your opposite hand. Pull your back foot forward to return to the starting position. Alternate legs.
3. Reverse Lunge: Stand with both feet on sliders. Bend one leg and slide it back into a low lunge, keeping the other foot stationary. Straighten your leg and pull your back foot forward to return to the starting position. Alternate legs.
4. Squat: Stand with both feet on sliders, shoulder-width apart. Engage your glutes, hamstrings, and core. Send your hips back and slide your feet away from your body, dropping into a low squat. Pull your legs back together to return to the starting position.

Don’t Forget Your Arms and Upper Body

1. Arm Slide: Start on all fours with both hands on sliders. Slide your arms forward, keeping your core engaged, then pull them back towards your chest.
2. Sliding Push-Up: Begin in a high plank position with both hands on sliders. Slide your hands apart to shoulder-width, then perform a push-up. Return to the starting position by sliding your hands back together.
3. Arm Circle: Start in a high plank position with both hands on sliders. Slide one arm forward, making a large arc around your body. Push your arm back to the starting position and repeat on the other side.

Put It All Together: A 15-Minute Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 2-3 rounds of the entire circuit.

• Reverse Lunge (alternating legs)
• Sliding Jack into Wide Squat
• Staggered Push-Up
• Sliding Burpee
• Pike
• Reverse Tuck
• Arm Crawl

Get ready to sweat and take your fitness to new heights with sliders!