Sliding Disc workout for beginners

Looking for something new and challenging to add to your workout routine?  Try using the portable workout equipment—sliding discs. And although they may seem just trendy, these sliding discs are a seriously effective workout tool that is perfect for every athlete at every level of sports training. Sliders are inexpensive, portable and provide a challenging workout that builds both strength and stability, and can also be used to build endurance, flexibility, and even assist in injury rehab. Here are 7 effective exercises that you can use. Get your body burning now!


  1. Sliding Pushups

This version of a Gliding Disc pushup adds a whole new level of intensity for the chest and shoulders. Begin in pushup position, either on the toes or knees. Place your hands on the Discs, making sure they're directly under the shoulders. Slide both hands out to either side a few inches and lower into a pushup. As you push up, slide the hands back together and repeat. Repeat for 3 sets of 12 reps.

If this is challenging, alternating sliding the right hand out and then the left.


  1. Mountain Climber

The mountain climber exercise is a great full-body, high intensity exercise most often found in boot camp workouts. Adding gliding discs to the movement bumps the standard mountain climber exercise to a new level because it adds constant core engagement during the sliding motion of each leg, and eliminating the impact of jumping your legs forward and back. 


Start in a high plank position with both feet on the sliders. Slide your right knee forward to your chest, keeping your hips low. Push knee back and repeat on the other side. You can increase the intensity by increasing the speed of your motion.


  1. Reverse Lunges

Stand with both feet facing forward and with one foot on a gliding disc.  Engage your abdominals and slide that foot behind you while keeping your chest high and your back flat.  Go for a 90-degree angle in both knees without your front knee going over your toes.  Once you have reached an appropriate ROM while maintaining proper form, slide that foot back underneath you and squeeze your glutes. 


  1. Side Lunge

Start standing with your right foot on a slider and your left foot on the floor, feet shoulder-width apart. Engage your standing leg and glutes for balance as you drop into a one-legged squat position while sliding your right foot on the disc out to the right side. Pull your right foot smoothly back to toward you as you return to a standing position.  Perform 5 lunges with your right leg, then switch to the other side and repeat with your left sliding out. Switch and repeat again to fatigue.


  1. Sliding Lat Pulls

This sliding lat pull is on the gentle side, but you can easily add intensity by pressing harder into the Disc or doing the move from a seated position. In that case, you wouldn't slide all the way out, but just a few inches. Lie on your left side, knees slightly bent and head resting on your arm. Place your right hand on the Disc in front of your hips. Press into the Disc and slide the arm in a half circle up near your head. Contract the lat muscles and press into the floor to slide hand back to the starting position. Repeat for 3 sets of 12 reps on each side.


  1. Single Leg Curl From Bridge

Target your hamstrings and glutes with this move. Lie on your back with your knees bent and both feet on the sliders. Lift your hips into a bridge position, engaging glutes and hamstrings. Keeping your hips level, slide on foot forward, away from your glutes, then pull your foot back in. Repeat with the other foot and continue alternating sides. To increase the intensity or this exercise, curl both legs together.


  1. Plank Jacks

Get in a plank position with both feet on gliding discs.  Your body should be in a straight line from head to toe with your hands under each shoulder.  Engage your abdominals and slide both feet out to the sides at the same time while keeping them straight.  Return to the plank position.  Do not push your glutes up into the air or let your hands end up in front of your body.  Perform 12 – 20 alternating reps.  To progress, perform a push-up each time your feet come together.


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