A very useful accessory at the time of physical exercise at home (and that will hardly occupy space) are the so-called ” core sliders ” or sliding discs: two discs that have a surface capable of sliding on virtually any type of floor and whose purpose is to add diversity and variants to the classic exercises that we can do without material .
In this way, seemingly simple exercises such as push-ups, strides or the buttock bridge can be complicated by the use of this accessory.
What are core sliders ?
The core sliders are an accessory that we can have in our house and that will allow us to work practically our entire body while improving coordination and balance .
Basically they are a pair of discs that have a face that is sliding on almost any surface and another that does not, in which we will support our hands or our feet when performing the exercise.
Exercises that we can perform with the core sliders
Femoral curl
With this exercise we will perform a magnificent job of femoral and buttocks in a very simple way: just lie on your back with your heels resting on the non-slip part of the disc, with the flexional legs and our back and glutes in contact with the floor .
We will begin by performing a buttock lift as if we were performing a butt spike, then try to stretch our legs taking advantage of the sliding discs, until they are fully stretched but without our buttocks touching the ground . We will flex the legs again and support our buttocks again on the floor. This is considered a repetition.
Side stride
To perform a lateral stride with the core sliders we must stand with a disc in one of our feet (we will support the front half of our foot on the non-sliding surface of the disc). Once placed, we will perform the lateral movement of stride taking advantage of the sliding of the disc. And we will return to the initial position
It is important to note that we should not go further than where we begin to feel discomfort or pain (in case of not being able to go down to the bottom). If we can go all the way down, we will.
Reverse stride
The movement of the reverse stride or stride back , is practically identical to the lateral stride, with the exception that instead of sliding our foot sideways, we will do it backwards. When the movement from front to back, we will notice more instability than if we did it laterally, so in this exercise our gluteus medius and our core work more than in the lateral stride sliding.
Frog Leap
This exercise is the previous step to the famous burpees (commonly called squat trust ), and basically consists in that once the classic bending position is adopted, we will try to bring our knees to the chest taking advantage of the sliding of the core sliders . In addition, this exercise admits different variations such as making the movement by drawing a circle, to give just one example.
The pica
Based on the classic pushup position, the goal is to try to bring our feet into our hands with hip flexion , so that our bodies should be forming a kind of inverted V . This exercise will confer a great strength on the abdominal muscles, which is responsible for generating the movement (or should be if we perform the exercise well).
Plank jacks
Performing this exercise in a HIIT routine to work the core can help us in a short time to gain a good muscle tone in this central section of our muscles.
To do this, we will place ourselves in the abdominal plate position (we can choose if we want to perform it on the forearms or in the flex position, with the toes of our feet resting on the non-sliding surface of the core sliders .) From this position, we should try to open and close our legs sliding both discs at the same time.A variant that we can perform in case of not being able is to slide first one leg and then the other before returning to the initial position.
Sliding bends
Starting from the classic position of flexion , we will support our hands on the non-sliding part of the disc. The objective of this exercise is that during the descent phase, we must try to separate our hands as much as we can (but taking into account that we then have to go up). Undoubtedly, the work done in this exercise our pectoral muscles and our triceps will be enormous.
Mountain climbers
To perform the climbers using a core sliders , the mechanics of the exercise will hardly differ from the normal climber: the only difference is that to alternate the feet of position , in this exercise we will do it sliding on the discs instead of the small ones jumps that we made in the classical movement.
The skater
The movement of the skater or skater jump could be defined, watching the video, as a kind of diagonal reverse stride: starting from a standing position with one of our feet resting on a disk on its non-slip part, the movement we must perform is the one of taking that foot behind the leg that remains supported in the ground in diagonal direction . As it is a unilateral exercise, we must change later to work on the other leg.
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