19 Best Exercises With Sliders

Get ready to feel the burn.

Sliders may look innocuous, but they pack a major punch. Those tiny little discs, also known as gliders, can make even the simplest moves exponentially more challenging.

Why? Sliders are what's called an "instability surface," which "forces you to engage your muscles the entire time" to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, creator of FitandLit, who also has an MS in exercise physiology. Whether you're doing the concentric or eccentric part of an exercise (flexing vs releasing), you're always working. And sliders especially work your core and glutes muscles during every move. "It's challenging for everyone—even an elite athlete," says Mason.

Another benefit: They're super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. "Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights," says Mason. And, last but not least, they're cost effective (you can score a set for less than $10.)

Try out some of Mason's favorite slider exercises below.

Time: 10 minutes

Equipment: Sliders

Good for: Total body

Instructions: Choose five moves below. For each move, complete 45 seconds, followed by 15 seconds of rest. Repeat the entire five-move circuit three times.

How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it's nearly straight, then return to start. Repeat with your left leg. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backward: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn't move. Return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left, until you're in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds.

How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90 degree angles. Push through your left foot to stand. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds . Repeat on the other side.

How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to center, then push through your left foot to return to start. That's one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.

Kristine Thomason is a writer and editor with nearly a decade of experience creating content for print and digital publications. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women's Health. Kristine's work has appeared in Men's Health, Travel + Leisure, Health, and Refinery29, among others. She holds a journalism degree from New York University, and is certified in personal training by the National Academy of Sports Medicine (NASM).

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