Core Slider Exercises: A Low-Impact Full-Body Workout

Core sliders turn any floor into a low-impact strength session. They are small, cheap and surprisingly tough on the core. Here is how to set them up and a six-move routine to try.

How sliders work

Because your hands or feet glide, your muscles have to work to control the movement and stay stable. That constant tension builds core and full-body strength without jumping or heavy weights.

Setup

Use the smooth plastic side on carpet and the soft foam side on hard floors. Move slowly and keep your core braced throughout.

Six core slider exercises

1. Mountain climbers

1. Start in a plank with a slider under each foot.
2. Draw one knee to your chest, then swap.

2. Reverse lunge

1. Slider under one foot, slide it back into a lunge.
2. Return to standing. Repeat, then swap sides.

3. Hamstring curl

1. Lie on your back, sliders under your heels, hips lifted.
2. Slide your heels out, then pull them back in.

4. Pike

1. From a plank with sliders under your feet, draw your hips up.
2. Lower back to plank with control.

5. Knee tuck

1. In a plank, slide both knees towards your chest.
2. Extend back out slowly.

6. Plank saw

1. In a forearm plank with sliders under your feet, rock your body forward and back a few centimetres.

How to program it

Do 8 to 12 reps of each, 2 to 3 rounds, two or three times a week. Start with the easier moves and add pikes and knee tucks as your core strengthens.

Shop the kit

• Core Sliders (Pair) the sliders used in this guide
• Fabric Glute Resistance Band to add lower-body resistance
• Silicone Dumbbells for upper-body strength

Browse the full Strength range.

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