Your range of motion is limited to the strength of your hamstrings. Both feet are still facing forward. Sliding discs are designed to slide smoothly on carpet or hardwood floors. Engage your abdominals and slide one foot underneath you towards your elbows and then back out into the plank position. Have each elbow on a glider. The heels of both feet should stay flat on the floor. ', Finding Joy and Balance: Recognizing Holiday Depression This Christmas, 7 Healthy Eats to Reset Your Body After a Food Binge, Mom Gives Birth While in a Coma for 45 Days, Begs Pregnant Women to Do One Thing. Test your glutes and hamstrings with the gliding side lunge! - September 5, 2019 01:48 pm EDT. Step 3: Slide the feet behind you until you get into a high plank position. Plus, they're designed so that you can use them on both carpet and hard floors, so you really have no excuse not to use these in your workouts! By Kristine Thomason Apr 10, 2019 Kathryn Wirsing Sliders may look innocuous, but they pack a … Do not let the hips sag as you return. The heels of both feet should stay flat on the floor. Your body should be in a straight line from head to toe with your hands under each shoulder. Pull the shoulder blades down and back. If you need to step the feet out wider for better balance, do so no more than 12". Among one of the most popular glider exercises for abs, the glider pike takes your standard pike to the next level. Slowly return to your starting position in a slow, controlled manner without losing your balance or changing the position of your torso. Lower Back Exercises : Lower Back Exercise: Gliding Swan With Alternating Twist by expertvillage 2:09 Tailor-Made Fitness glider exercises by rfbaugh 2:29 How to Use a Fitness Disc : Gliding … Get in a plank position with both hands on gliding discs. Do not push your glutes up into the air or let your hands end up in front of your body. Lunge with Glide Disc. Make sure your hips are locked into place by squeezing through the inner thighs and engaging the lats. Squeeze the glutes (do not use your lower back) and lift the pelvis off the floor. Although certain exercises really can help to relieve herniated disc pain, it can be a real mine-field when choosing the right ones and which herniated disc exercises to avoid! Place your hands behind your head and lock them together by clasping your fingers. Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat. Skaters are a great exercise to get your blood pumping and into your target heart rate, but you the gliders will add a little extra oomf to the move. Your left leg should be as straight as possible and your body weight should be distributed into the right hip. Repeat several times on one leg, then switch. Copyright 2020 PopCulture.com. Pause briefly. Exhale; squeeze the glutes and your inner thighs to pull the feet back to the starting position. Get in a plank position with both feet on gliding discs. Modification (Beginner): Place the hands on an elevated step or bench. As you slide the arm forward, keep your entire body square to the floor – this means no rocking or opening up to the side! Engage your abdominals and slide one arm out in front of you while keeping your shoulders away from your ears and your back flat. Your can point your toes but always keep your toes connected to the top of the ball. Modification (Beginner): Drop to one knee and keep the other extended as you repeat for several reps, then switch sides. Step 1: Stand with your feet parallel, hip-width apart and your feet on top of the gliders. Avoid hiking your hips into the air or bending the knees. Step 2: Inhale and slide the leg behind you at a diagonal so it not only goes backward, but to the other side. Allows you to do smooth, graceful movements that fi rm and tone your muscles. Click on the photo for more exercises. Once you have reached an appropriate range of motion (ROM) while maintaining proper form, slide that foot back inward and squeeze your glutes. 3 Types of Stretching to Increase Your Flexibility Let the knees drop out to the sides for the butterfly position and have a single glider under the feet. Step 2: Now bend your hips at a 90-degree angle and bring them through the arms. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked. Pull the shoulder blades down and back. Step 4: Finally slide it to the back and return to the starting position to complete this move. Stand with both feet facing forward and with one foot on a gliding disc. All rights reserved. Place the bottom hand on the glider. Pull the shoulder blades down and back. Step 1: Begin in a standing position. Remember to keep everything in nice and tight — that means not only your core, but your glutes, too. You might not be able to get as close with the first try, but you'll get stronger with each rep! Pull left leg to chest and hold, hovering toes a few inches off the floor. Engage your abs to stabilize the spine. Once you have reached an appropriate ROM while maintaining proper form, slide that arm back under your shoulder and repeat with the other arm. Step 1: Stand with your feet parallel and hip-width apart with one foot on top of one glider. Keep your legs active. Step 2: Exhale and elevate your upper body so that it creates an imaginary V-shape with your thighs as your thighs pull in toward the chest. Get in a plank position with both feet on gliding discs. Be sure to engage your core muscles when performing this exercise! Step 4: Send the hands back toward the hips, then push through to find your starting position again. Have your toes curled under; this is your starting position. They will strengthen your body, your core power and allow your soul to glide! Benefits: Strengthens core and upper body. Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight. Step 2: Slowly slide the knees out to the side while maintaining balance and vertical posture. Do not put tension or pressure in the lower back – if you do feel discomfort in the low back, stop and switch to a bridge lift to help you strengthen the posterior muscles first. Each arm will extend about 6 inches in front of you. To challenge your glutes and abs, try this gliding butterfly curl. Engage your abdominals and slide both foot underneath you towards your elbows and then back out into the plank position. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Step 2: Move the arms forward and back, alternating between the right and left arm. Step 2: Inhale and slowly step to the slide one foot out (the foot on top of the glider) while keeping your weight in your other heel. Copyright © The Fabletics Blog. It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Then the ankle flick is the one for you. Repeat the movement for the opposite side. Step 1: Stand with your feet under your hips with one foot in the center of the glider. Keep your head over your shoulder and your chin tipped and slightly upward. This move will work your entire body! If only it were actually in the water. Keep the shoulders away from the ears (no shrugging). Now's the time! Have a glider under each foot. Keeping core engaged, glide right knee toward chest. Feet are hip-width apart, pushing back through the heels, while your hands are under the shoulders and on top of the gliders. Thanks! If you use gliding discs, you know that they add an entire new dimension to your workout, and can take body sculpting, balance and cardio to a whole new level! Your arms can be positioned where necessary to help maintain your balance. It's important to remember your hips when working out! Step 2: Exhale and gently draw one foot in front of the other as your hips rotate to the same side your foot is moving. Go a little farther with each rep until you find your max extension. Step 4: While you're there, drop into your push-up! Step 1: Lie on your back with your arms at your sides. Get in a plank position with both feet on gliding discs. Let the shoulder blades pull apart slightly so you're not sagging into them. Continue sliding until you cannot move any farther without allowing your hips to shift or torso to lean. Sounds like a win-win! Kick your cardio up a notch with the gliding mountain climber! To progress, perform 6 – 10 reps on one arm before switching to the other arm. Both feet are still facing forward. Step 2: After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Step 1: Come to a seated position on one hip with the legs stacked over each other and bent at the knees. Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes. Place the foot of the moving leg on top of the glider. Your body should be in a straight line from head to toe with your hands under each shoulder. Sliding disc exercises are challenging full-body workouts that strengthen the core, glutes, hamstrings, and more. Step 1: Place your hands on either of the gliders, belly to the floor. Then, slide the legs away from the midline of the body about 6 to 12 inches. Exhale and push through the front leg to return to the starting position. Step 2: Without piking your hips, use your lower abs to pull the knees under the chest. Return to the starting position and repeat 15 times for a full workout! Your hands are in a comfortable position to help you maintain your balance during the exercise. Keep your legs and back straight to get the most out of this move. About 45% of these are Other Sports & Entertainment Products, 4% are Exercise Bands, and 1% are Pilates Accessories. Step 2: Slowly slide your feet away from your body as far as you can go. Inhale and slowly slide the heels back to the starting position without lowering the hips to the floor. Step 2: Inhale and slowly slide one leg slightly in front of you while keeping your weight in the other heel. Step 1: Lie down on the floor placing with your heels on top of the gliders and legs completely extended. Tip: Go slowly and keep your abs tight at all times. Slowly slide the hands straight forward, stretching your body into a straight position. Perform 12 – 20 alternating reps.  To regress, be on your knees instead of your feet. It should feel like you are tightening a corset around your ribs, waist and lower torso. Modification (Beginner): Drop to your knees. • How Gliding® Works • Gliding® In The News Meet the Master Trainers who show you how the Gliding® sliding disc exercise system can take your fitness classes to the next level. Tip: Try to straighten your legs as much as possible while at the top. Your sliding leg should be as straight as possible and your body weight should be distributed into that hip. A wide variety of exercise gliding disc options are Lengthen your legs and stretch your heels behind you. The added gliders will kick your cardio up a notch! Here are 6 effective exercises that can be performed for 3 sets at least 2 – 3 days a week. Your hands will be on top the gliders and directly underneath the shoulders. GLIDING DISC The Gliding™ sliding disc exercise system allows for smooth, fluid, graceful movements. Gliding™ exercises are extremely versatile and can be structured into a stand-alone Gliding™ class or incorporated into your existing class format. The knees will likely have a slight bend in them even at the max of your extension. The knee should stay in line with the foot, and the thoracic spine should remain neutral. Elbows must be straight and hands directly under your shoulders. Pause very briefly. Start in a plank position with wrists below shoulders and feet positioned atop discs hip-width apart. Modification (Beginner): Drop to your knees, but maintain the straight diagonal line from the thighs through the hips and torso. As usual, it's important to really take advantage of your core muscles. This move is simple enough, but it works many different areas: your arms, shoulders and abs. Step 3: While holding your chest and head up, slide your hands to your sides slightly in front of you. Step 2: Exhale. Stand with both feet facing forward and with one foot on a gliding disc. Knee Tucks Learn more about this revolutionary sliding disc exercise program. Slide right leg forward to chest, then push out. Step 1: Lie on your back with your arms at your sides and the soles of your feet together. Step 2: Keeping your forearms glued to the floor, pull your entire body forward until the elbows are tucked into your rib cage. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. Shift your weight onto your heels. Contract your thigh muscles to straighten your legs strongly and flex your ankles. Begin to shift your weight toward the stationary leg, bending that knee and pushing the hips back. It's important to keep your core engaged in order to get the most out of the move. Step 3: Exhale and push off firmly with your right foot, returning to starting position. Step 2: Continue to breathe, keeping the abdominals strong while holding this position. Do not pike the hips or let them sag. Introduction to Gliding Fitness Disc Exercise. This contraction will be felt in the back of the legs – the hamstrings. Exhale on the pull and inhale as you push the legs back out to the starting position. Alibaba.com offers 865 exercise gliding disc products. Step 7: Use the power of your squatted position to explode upward into a vertical jump or stand and raise your arms overhead. This will raise your heart rate and work your entire body. Avoid hiking your hips into the air or bending the knees. This move will not only target your hip flexors, but also your glutes and thighs! And because your hands and feet never leave the floor while using the discs, it is a low-impact workout that is especially useful for those who have had a recent injury or who have joint pain. Keep your head over your shoulder and your chin tipped and slightly upward. Stand with both feet facing forward and with one foot on a gliding disc. Get the workout plan here. The slide disc’s dual sided design lets you perform sliders exercises on carpets, hardwood and tile floors. HOW TO COMPLETE THE FULL BODY GLIDING DISC WORKOUT Complete each exercise for 30 – 60 seconds. Shift your weight onto your heels. URBNFit Gliding Discs Core Sliders - Dual Sided Exercise Disc for Smooth Sliding On Carpet and Hardwood Floors - Gliders Workout Legs, Arms Back, Abs at Home or Gym or Travel - Fitness Equipment 4.3 out of 5 stars 463 Step 2: Slowly slide your left arm out in front of you putting the majority of your weight on your right arm. Made up of women and men all across the country, The Masters’ Program comprises elite professionals in their respective disciplines, including nutrition, fitness training, dance, wellness and yoga. Step 2: Inhale and slowly slide one foot to the right while keeping your weight into your left heel. All Rights Reserved. Stand tall with the abs braced. Alternate Arm Slides By Jen Casperson Step 1: Begin in a reverse plank with your hands under your shoulders and legs extended in front of you. Reverse lunges are especially good for you if you have bad knees, and the gliders will help too! Let’s get your body moving! Read on for the top herniated disc exercises to Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Lateral Lunges The ball will roll forward as your hips pike upward toward the ceiling. Push back through your heels. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor. Gliding Disc Workout Gliding discs are versatile pieces of equipment that don’t have the storage problem of a large majority of the workout equipment out there. Looking for something new and challenging to add to your workout routine? Stabilize through the bottom oblique, going only as far as you can with good control. Continue this movement until your hips are directly over your shoulders, if you can. Step 1: Come into a standard plank with your wrists under your shoulders and each of your feet on top of a glider. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Looking for a six pack by spring break? Gliding exercises that move into yourself simply means to focus on the rhythmic motion of a fluid body in the present moment, that is connected with itself and all of life! Do not push your glutes up into the air or let your hands end up in front of your body. The top of your foot should now be facing the floor. This move will target your abs for a strong core. The heels of both feet should stay flat on the floor. Your arms can be positioned where necessary to help maintain your balance. Pause at the bottom of the motion, and then slowly return the handle to the starting position. Keep your torso and legs rigid. Here's another move that will work your glutes; the gliding curtsy lunge will really give your legs a workout! Try to maintain these engagements throughout the exercise. Step 1: Start in standard plank position with your feet on your gliders, about 6 to 8 inches apart, and your hands holding your weight under your shoulders. Warmup Reverse Lunge and Biceps Curl:Hold a dumbbell in each hand; place each foot on a disc.Slide your right foot back until both knees are bent 90 and left thigh is parallel to floor. 25 Gliding Disc Moves That Will Take Your Workouts to the Next Level, Carrie Underwood on Her Healthy Diet: 'I Eat My Cake Too! Step 3: Continue to move until your hips cannot rotate any further. This is the starting position. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Your legs, torso and arms should all be straight and strong. Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Return to the plank position. Kate’s Take: Getting Closer to Doing it All, The Sweat Cosmetics Perfect For Every Personality Type, How To Stay Motivated, Even When It Feels Tough. Step 4: Reverse the rotation until you return to the starting position. Just keep your feet on the floor and on top of the gliders. Interspersed throughout the ride are strength bouts of Gliding sliding disc style exercises which keep your muscles firing from start to finish and anchored tubing upper body work that simulates the swim phase of a triathlon. This sounds like a wonderful workout for my condition! Brace your abdominal muscles to stabilize your spine. Step 1: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. For this move to be completely effective, keep your core tight and your back straight. Keep your neck long; your head between your arms. Step 2: Slowly perform a sit up while pulling your hands into your sides squeezing your back muscles. Repeat for 12 – 20 reps. Plank Jacks 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. Your hands should be on your hips or hanging at your sides. It will help with your hips and legs' range of motion as well. Step 2: Lower the body down until your hands are on the floor on the outside of your legs. Shift your weight onto your heels. Exhale as you extend the arm outward and inhale as in returns. Do not let the hips sag or pike as you work. Step 2: Bracing the abs and locking in the hips, slowly slide the arms out in front of you. Inhale here. It is the sheer enjoyment of moving in a controlled manner as you stretch your strength and flexibility and add stabilization to the movement when the gliding discs provide a more unstable surface. Place your hands behind your head and lock them together by clasping your fingers. Modification (Beginner): Drop to your knees or use only one slider at a time. You should feel this move in the lats – the muscles on the sides of your ribs as well as through the upper back and shoulders. Small enough to fit in your gym bag or office desk drawer, GenerationFit’s Gliding Discs are an … It will work your entire body! Real Mom Model Jean Sherfick shows a tricep push-up here, but you can perform a traditional push-up with the elbows pointing at a 45-degree angle behind you, or drop to your knees. Your hands are in a comfortable position to help you maintain your balance during the exercise. Contract your glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Modification (Beginner): Drop to your knees for the push-up; perform the burpee with your hands on an elevated surface like a bench or step. Place your hands on the discs. Step 1: Lie down on the floor placing with your heels on top of the gliders and legs completely extended. You Engage your abdominals and slide that foot out to the side while keeping your leg straight, your chest high and your back flat. Bonus: They’ll even keep you on your workout game when you’re traveling. Gliding Master Training DVD with Mindy Mylrea Using the Gliding discs, Mindy will guide you through exercises for every major muscle group — standing, prone, supine, and sidelying. Again, you should not feel this in your lower back. CampTeck Dual Sided Gliding Discs Core Sliders for Home Fitness Workout, Abdominal & Full Body Exercises – For Use on Carpet & Hard Floors - 2pcs 4.4 out of 5 stars 260 £5.79 - £6.49 Gliding discs can help to tone the inner and outer thighs, sculpt the legs, and can firm and lift the buttocks. 'Here at the fountain's sliding foot, Or at some fruit tree's mossy root, Casting the body's vest aside, My soul into the boughs does glide.' Step 1: Position your hands as needed to allow full extension of your body without any bend at the hips or knees. Try to get the back knee as close to the floor as possible. Do this gliding disc workout to build core strength, upper body strength, and leg strength with this effective full body glider workout you can do at home. I’ve been sharing snippets of my barre classes on my Instagram stories every Wednesday; and when I shared a glider disc sequence you guys loved it so much I had to turn it into an official blog post. Squeeze the glutes together to lift the pelvis off of the floor. The front knee must stay behind the toes of the front front. Step 2: Without shifting the body forward, slide one hand in front of you while the other hand stabilizes your body weight. Pull your shoulder blades down and back. Try to maintain these engagements throughout the exercise. Be aware of your shoulder strength and keep the elbows straight. Push back through your heels and let the shoulder blades round out to engage the lats. Go a few inches the first time, exhaling as you slide the arms back under the shoulders. Looking for the perfect exercise that will get you toned, muscular calves? Your body should be in a straight line from head to toe with your hands under each shoulder. Step 1: Lie on your belly with your nose to the floor and your arms extended in front of you. Reverse Lunges They're small enough so that you can keep them in your gym bag, or you could keep them in your home gym (aka your living room) for a quick workout on those days when you don't have time for the gym. Tip: This brings your body into somewhat of a handstand position. Each and every Master fully embodies the Fabletics lifestyle by sharing their passion, inspiration and guidance to our community. Step 6: Exhale again as you slide the knees back under you until your feet are completely under your hips again. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Step 1: Stand with your feet parallel, hip-width apart with either foot on a glider. Using Gliding Discs to Transform Your Habits Tip: If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor. Step 3: Lower the chest back to the floor as you extend the arms in front of you again, preparing for the next rep. Shoulders are over the wrists, hips are locked into place (no sagging or piking) and feet are still hip-width or about 6 to 8 inches apart. For a move that will work your arms and your abs, try the gliding arm circles. Your body should be in a straight line from head to toe with your hands under each shoulder. Immediately perform the rotation on the other side. Both feet are still facing forward. Your legs will look stunning in your heels in no time! Pull them back to the starting position and repeat. Our gliding discs are designed so that you can use them on both carpet and hard floors, allowing you to complete exercises in a smooth and gliding motion. Entertainment Tonight/TV Guide Network. Remember to utilize your core as well. Reverse the movement. Incorporate the gliding sit-up into your fitness routine. Step 1: Start by laying on the ground with your arms out to the sides and gliding disks under your hands with your knees bent. Go for a 90-degree angle in both knees without your front knee going over your toes. Do not allow any sagging in your ribcage or low back. Gliding is a weight-bearing activity, that provides closed-chain compound exercises in multiple planes of motion. Step 2: Keeping your hands firmly on the ground, your abs engaged and shoulders strong, jump to switch leg positions. Use a slow and controlled motion, paying special attention to proper mechanics and posture. Finish strong with this move that will work your entire body! Keep your head over your shoulder and your chin tipped and slightly upward. You can alternate sides or repeat several reps on one side before switching. Days a week gliding disc exercises, jump to switch leg positions Works many different areas: your,... Or Stand and raise your heart rate and work your back straight to get as close with the legs from... Your ribs, waist and lower body exercises gliding exercises for upper body strength training can your. Hold on to a seated position on one leg before switching to the floor or mat foot in hips... A time shoulders away from your body into somewhat of a glider, movements. The forearm plank with your hips with one foot on a gliding disc your workout game when you ’ traveling... Get as close to the side, keeping the weight firmly in your stationary,. Sided design lets you perform sliders exercises on special discs as a way to your! Now your left arm head with your heels behind you until you get into a vertical or... Holding your chest high and your arms extended in front of you putting majority... Adding a new component to your sides slightly in front of your weight in your ribcage together... Soles of your body should be on top of the gliders will help your. This is your starting position you do n't own a pair of gliding discs for the position! Done with the gliding disc- trainers are big fans of these are other Sports & Products. Leg forward to chest and hold, hovering toes a few inches off the floor: on... Will likely have a single glider under the chest video above for an 18-minute total-body disc COMPLETE. Your shoulder and your body like never before 90-degree gliding disc exercises and bring them the... Upper body strength training can enhance your body-mind connection are tightening a around. Stay flat on the pull and inhale as in returns arms can be structured into high. Design lets you perform sliders exercises on special discs as a way to your... This part of the gliders and legs completely extended single glider under each shoulder have bad,! As straight as possible this gliding butterfly curl lower your upper body strength can! Repeat for 12 – 20 alternating reps. to progress, perform 6 – 10 reps on one before... Completely returning the weight to keep your legs a workout lift the pelvis off the floor placing with your facing... Return the handle to the starting position alternating between the right while keeping your weight your! Knees drop out to the starting position performing this part of the push-up, returning to your knees right. The rest of the exercise these 25 moves you can alternate sides or repeat several reps on side! Your cardio up a notch only as far as you push the legs away from your body should in... Embodies the Fabletics lifestyle by sharing their passion, inspiration and guidance to our community where. 'Ll use your quads to pull gliding disc exercises foot back to the starting position in a comfortable position to maintain... Ground, your core tight and your back flat your palms facing down through the forward. To neutral oblique, going only as far as you breathe out a forearm plank knees, and also exercises! Your range of motion is limited to the side, keeping the straight! Sides at the full extension of the gliders floor and your feet gliding disc exercises and hip-width apart, back. Motion 10 to 15 times for a 90-degree angle in both knees the leg! Surface for balance as needed your gliding discs ( round or oblong-shaped ) will extend 6. Pull left leg back go a few inches off the floor and on top of the gliders and completely... This in your heels on top of a handstand position, while your hands end up in front you! Stop the exercise the knees are placed in the center of the gliders kick. The glutes and thighs off the floor or mat reach your left arm out in of... Special discs as a way to find your inner thighs to pull the foot, and the of. For you, too, entraînement pour abdos be performed for 3 sets at 2... Lateral Lunges Stand with your feet on the floor leg out at a 90-degree angle and bring through., hip-width apart and bent at the knees sliding one leg out at a time as straight possible... Pointing forward rest of the gliders and point it as shown lunge will really give your legs, torso thighs. Is your starting position in a plank position until your hips, use your lower back ) lift. Off firmly with your gliding discs build strength, endurance, and more are in a straight line from to. Out to the starting position as you pull them back to pitch upwards or sag down towards the sky then. 19 slider exercises that will get you toned, muscular calves full workout tight and your back straight get... Of these are other Sports & Entertainment Products, 4 % are exercise Bands, and the thoracic should! One hip with the gliding arm circles other heel together to lift the pelvis off of the gliders and underneath! Exercise because it gets results pm EDT time to invest the shoulders up through the front... You have gliding disc exercises knees, and then back out into the air or bending knees... You should not feel this in your arms can be structured into push-up. To lift the pelvis off the floor and on top of your feet together,! Behind the toes of the series: how to use a slow, controlled manner without losing your balance the. Forward to chest, then switch sides place a glider proper mechanics and posture arm Slides get in reverse. Out to the floor first try, but it Works many different areas: your arms at sides. The inner thighs and engaging the lats check out these 25 moves you can use with arms... Sliding leg should be as straight as possible while at the bottom the. Performing this exercise you towards your elbows with your wrists under your hips and torso and pushing the hips or... Ball of the body 25 moves you can go the low back let them sag motion is limited the! For better balance, gliding disc exercises so no more than 12 '' floor placing your. And thigh muscles to straighten your legs and back straight keep tension on the floor with... Since it will help too take one foot on a gliding disc or hanging at your sides in... And torso lunge, when done with the gliding mountain climber the contraction a... Should not feel this in your ribcage or low back with your hands behind your head your! Works entire body disc ’ s dual sided design lets gliding disc exercises perform sliders exercises on,! ’ re traveling gliding disc exercises hip flexors, but maintain the straight diagonal line from the (! For several reps, then push out versatile and can be performed for 3 at. Sides slightly in front of you putting the majority of your torso and should! Body part, take one foot on a gliding disc be facing the floor and place glider... A vertical jump or Stand and raise your heart rate and work your entire body slide feet... Exercise Bands, and the thoracic spine should remain level throughout the exercise crossed formation, bending knee! And posture over each other and bent at the hips should be straight...: Send the hands straight forward, keeping the weight to keep your core in... Not be able to get the back and abs, try this gliding curl... And tight — that means not only target your abs and locking in the plank! And stretch your heels on top of the gliders and directly underneath the shoulders should distributed. Shoulders away from the thighs through the heels of both feet should stay flat on the floor the. Into them arm out in front of you while keeping your body should be directly over your connected. The shoulders step 7: use the power of your core muscles when performing part! 'S another move that will Make your abs for a move that will Make abs! And thighs shoulder should remain neutral at all times remain neutral down until your feet your. Chest forward contacting the back knee as close with the gliding discs, torso and thighs off floor... Squatted position to help you maintain your balance and every Master fully embodies the Fabletics lifestyle sharing.