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Sliders 101: This nifty equipment can help you get a flat belly minus the risk of injuries

Published on:15 December 2020, 09:00am IST
Sliders are the ultimate equipment if you want to strengthen your core muscles from the comfort of your home.
Grace Bains
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Burn that unwanted fat from your belly and sides using core sliders! Image courtesy: Shutterstock
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This ergonomic and convenient exercise equipment might look innocuous, but it can pack a powerful punch, given the sheer range of movements it can facilitate during your workout. Sliders are discs that you press by pushing force into the ground. 

Since the ground is stationary, it presses tension back onto you. This movement broadens your range of exercises, thereby helping you focus on your core muscles (abdomen and sides/oblique’s), while at the same time reducing your risk of injury.

Here’s what doing core exercises with sliders can do for you

Sliders are a great way to improve stability during workouts, as you need a smooth surface to slide on, like a tile or wooden floor, which will compel your leg muscles and core to synchronize to keep you from falling. Moreover, if you have had injuries or soreness, then sliders can also help in minimizing the impact on muscles, as you will not be slamming your feet down onto the ground or indulge in thrust heavy movements.

When it comes to introducing sliders in your workout, plank exercises and mountain climbers are two categories of exercises in which the sliders can be incorporated seamlessly, hence, we present to you three exercises in which sliders can be used for your core:

1. Body saw

Step1: Start in a forearm plank position, with elbows directly under shoulders, arms parallel and your toes on a set of sliders. Tuck your tailbone and engage your core, butt, and quads.
Step 2: Slowly push with your forearms and elbows to slide yourself as far back as you can without losing core engagement.
Step 3: Do 3 sets by slowly pulling yourself back to start for 1 rep. Repeat the movement 8-10 times for completing 1 set.

Body saw engages your core muscles effectively. Image courtesy: Shutterstock
2. Slider mountain climber

Step 1: Start in a high plank position, with hands shoulder-width apart, shoulders above wrists and your toes on a set of sliders.
Step 2: Engage your core and dig your right foot into the floor as you slide it forward, bringing your right knee to your chest.
Step 3: Slide your right foot back as you slide your left foot forward, bringing your left knee to your chest.
Step 4: Continue to alternate, moving quickly. Make sure to keep your core engaged and back flat throughout. Do three sets and repeat the movement 8-10 times to complete one set.

Let mountain climbers do the weight loss talking. Image courtesy: Shutterstock
3. Slider plank jack

Step 1: Start in a high plank position, with hands shoulder-width apart, shoulders above the wrist and your toes on a set of sliders. Make sure that your core and glutes are engaged.
Step 2: Slide your feet out and in. Keep your core and glutes tight. Do three sets and repeat the movement 8-10 times to complete one set.

So, ladies, you can tone your core with this unique exercise equipment!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.